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.


Mbali Mapholi (RD)

Author: Mbali Mapholi Inc

Mbali is a qualified clinical dietitian (Bsc. dietetics & PGDip dietetics) obtained from the University of KwaZulu-Natal. In dietetics she has special interest in Heart and heart related diseases, gastrointestinal (GIT) related diseases, weight management and African diet nutrition. She is a business woman with entities MiNutrition ZA and Mbali Mapholi Inc, under her belt. She is well published in the field of Nutrition with ray of media contributions (Radio, television and print media). Mbali believes is the type of eating that is nourishing, enjoyable, accessible and affordable. She believes in that nutrition education that is based on science delivered by a trusted source, is important to help people make informed nutrition decisions for themselves and those around them.

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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.

    1. Mbali Mapholi Inc says:

      Dear Agnes,
      I am glad this blog somehow shared some light and assisted you. Remember that it is a holistic approach, I would advise that you seek therapeutic assist through a dietitian close to you, we can also offer you help. You can check out out our services offerings.

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