Reducing Salt intake

Research shows that the salt intake in South African diets is high – up to eight times the recommended daily allowance of five grams.

This increases the risk of developing high blood pressure and heart disease.  You do not have to just save tasteless food but it can still be nice food


The following flavouring agents may be used as substitutes for salt and are suitable flavour enhancers for meat, poultry, fish, vegetables and starch dishes.


Beef: bay leaf, dry mustard powder, green pepper, marjoram, fresh mushrooms, nutmeg, onion, pepper, sage, thyme, curry powder, basil.

Chicken: green pepper, lemon juice, orange marjoram, fresh mushrooms, garlic, paprika, parsley, sage, thyme, curry powder.

Fish bay leaf, curry powder, dry mustard powder, green pepper, marjoram, lemon juice, fresh mushrooms, paprika, oregano, garlic, mixed herbs.

Lamb: Curry powder, garlic, mint, mint jelly, pineapple, rosemary, corriander.

Pork: apple, applesauce, garlic, onion, sage, marjoram, orange juice, rosemary, apricot jam.

Veal: fresh apricot, bay leaf, curry powder, ginger, marjoram, oregano.


Asparagus: garlic, lemon juice, onion, vinegar.

Cucumber: chives, dill, garlic, vinegar, sugar.

Green beans: dill, lemon juice, marjoram, nutmeg, pimento, onion, garlic.

Tomatoes: basil, marjoram, oregano, onion.

Greens: onion, pepper, vinegar, garlic.

Peas: green pepper, mint, fresh mushrooms, onion, parsley.

Potatoes:  green pepper, mace, onion, paprika, parsley, chives, rosemary.

Rice: chives, green pepper, onion, pimento, saffron, tumeric, mushrooms.

Squash & pumpkin: cinnamon, ginger, nutmeg, onion.

Yours in health,

Mbali Mapholi

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2 thoughts on “Reducing salt intake

  1. Agnes says:

    thank you so much Mbali for this. It will definitely help me a lot. I do used to eat a lot of sold and now I am overweight and have high blood pressure.

  2. verthilertva says:

    I think other website proprietors should take this website as an example , very clean and great user friendly design.

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