Healthy Flavorings: Spicing Up Food with Alternatives

Historically, salt and sugar have been used in a lot of cultures and cuisines around the world. Whether it’s making a cake, pastries, steak, fast food, gourmet dishes, and just about any dish you could think of, salt and sugar will always be ingredients that will bring out the flavor in dishes. Naturally, salt and sugar will also be paired with various spices to give a distinct and unique flavor to most dishes.

As common knowledge would tell us: too much of everything can be detrimental to our health. A widely known fact is that having too much salt or sugar can often lead to serious health complications that could affect us throughout most of our lives. This is especially true for middle-aged and older adults who are more prone to diabetes and other ailments.

In the last few decades, technology has evolved to the point that we could easily substitute salt and sugar with synthetic human-made flavorings and artificial sweeteners that can bring about flavor to dishes. But what most of the food industry has not been telling us is that most of these flavorings can cause even more problems to the body.

For many elderly individuals, sugar, salt, and other synthetic flavorings can be even more damaging to our bodies. While it’s going to be hard not consuming such types of food when we’re going out to restaurants or having dinner with our friends and family, there are always natural but tasty means of bringing flavor to dishes. Despite what people say, there are many ways of preparing no salt and no sugar meal plans in your diet.

woman preparing food in the kitchen

Consider Your Equipment and Kitchen

First and foremost, you’ll need to ensure that your kitchen is in order before you do buy alternatives to salt and sugar. Having the right equipment and cooking utensils can ensure that cooking is safe. Most of the time, certain spices will require different types of cooking techniques and processes. Thus, having the right equipment can help ensure that you’re cooking your dishes the “right” way.

Still, you must be using naturally-made organic alternatives rather than synthetic ones. Just because it’s not sugar or salt doesn’t mean that it can’t have effects on the body as well. It’s also important to note that different types of substances can also lead to allergic reactions. Thus, it’s important to consult with your doctor beforehand.

When you’re handling various ingredients and spices in the kitchen, you must get yourself comfortable with your cooking. For a lot of elderly folks and older adults, having a kitchen that’s geared towards comfort and ergonomic solutions can help ensure that injuries and posture problems are kept at a minimum. Having your own customizable granite countertop can give you a wide range of motion when you’re working.

So what are some good ingredients and spices that you can use for your dish? Here’s what you can get for your cooking needs.


Historically, ginger is known for having a distinct “spicy” and has been widely used in Asian countries as an alternative for salt and sugar. When you have ginger for tea and other dishes, you’ll notice a slightly sweet and peppery taste while having a sharp aroma.

This is usually used with vegetables, certain types of soup, meat, and almost any dish. It can be prepared in different ways, depending on what is being prepared. For instance, ginger should be finely chopped if it’s a certain type of soup, while gingers are grated for curries and stir-fried when necessary. ;

This isn’t just a tasty addition to your dishes, but it’s also known for being relatively healthy. It’s known for improving the quality of the blood while also “relieving” stress with its spicy undertones.


This herb is known for being used in various Mediterranean dishes together with cheese and other spices. Basil can be made into pesto with various ingredients like legumes, certain types of cheeses, and olive oil. When these ingredients are mixed, they will form a light salty dressing used for pasta, pizza, and different gourmet dishes.


If you’re someone that’s okay with a bit of bitter taste in their dishes, you might want to consider using some oregano. This herb is a member of the mint family is a great alternative to salt or sugar. Most individuals would consider cutting the leaves or leaving them as it is.

Normally, this is added when it comes to seafood, lean meat, and poultry. However, it’s not uncommon to see this being used for salads and pasta.

Most studies would claim that oregano is rich in antioxidants, which can mitigate the risk of cancer while also reducing inflammation in different parts of the body. Several study cases would claim that it has anti-bacterial and anti-viral substances that can help with infections.

There are practically hundreds of different spices that you can add to your dishes without using sugar or salt. In reality, we use sugar and salt because it’s one of the most widely produced “spice” there is. There are several ways of naturally flavoring your dish in a wholesome and healthy way. After all, a part of having a healthy diet is enjoying what you’re cooking!

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