Many recipes rely on salt as a way to boost the flavors in a dish, reduce bitterness, and even improve the aroma. When looking to cut back on sodium, many people fear their meals will be flavorless, but that doesn’t have to be the case. With a little kitchen creativity, it can be easy to create wholesome, flavorful recipes that are lower in sodium.

Layer in the Flavor

When it comes to mastering great flavor in any recipe, the trick is to use a combination of herbs, spices, acids and umami. This helps to create depth and balance in recipes and makes up for using less salt. 

Why Use MSG?

MSG seasoning, also known as umami seasoning, is a quick and easy way to deliver savory deliciousness to foods and added dimension to
flavors. Best yet, MSG has two-thirds less sodium than table salt and can enhance the flavor of food while decreasing the need for salt.

– About one-half teaspoon can enhance the flavor of a pound of meat or 4-6 servings of vegetables, casseroles or soups.

– A mixture of one part MSG and two parts table salt is a favorite chef-inspired blend that gives foods a flavor boost while decreasing sodium by 25 percent, compared to using just table salt. Health experts have endorsed the safety of MSG based on extensive scientific research and a long history of use around the world.

Some studies have shown that it is possible to maintain
food palatability with a lowered overall sodium level in a
food when MSG is substituted for some of the salt.

– FOOD AND NUTRITION BOARD / INSTITUTE OF MEDICINE