Spice Up Kidney Disease! 

Are you struggling to make your kidney friendly food taste great without using salt? 

I’ve put together a list of salt free seasonings and tips on how to season your food that are all kidney-friendly and taste amazing!

My name is Candace Mooney. I’m a registered dietitian and a board certified specialist in renal nutrition. I’m here to help make you make tasty food for kidney disease!

I can’t wait for you to see the “Flavor Map- How to Balance Flavors” visual and “Cuisines” table! Let’s get started!

Sayonara to the Salt Shaker

Sodium is one of the most popular ways that we all season and add flavor to our foods. 

But, did you know that 1 teaspoon of salt contains 2,300 mg of sodium??? This is the recommended daily amount for kidney disease! (1)

So, let’s look at our alternatives because this could save a lot of sodium for you!

And don’t worry, it takes less than a month for our taste buds to adjust to lower salt!

Salt Substitutes 

Salt substitutes are very popular when you’re trying to reduce sodium. It comes with a warning from me because they can use potassium to replace the sodium! I generally recommend avoiding potassium additives with kidney disease.

Be aware of what your salt substitutes contain before using them! Reading the ingredients list on the food label can help you determine if your salt substitute contains potassium. 

Here’s an example of a salt substitute that contains potassium:

Popular salt substitutes that DO CONTAIN POTASSIUM ADDITIVES: No Salt, Nu Salt, MySALT, and Morton Salt Substitute

Some salt substitutes that are FREE OF POTASSIUM ADDITIVES: Mrs. Dash (multiple options), Lawry’s Salt Free 17 seasoning, and Flavor God (multiple options)

Read our blog on Potassium with Kidney Disease for more comprehensive discussions about potassium. 

Let’s move on to other (more exciting) ways to season our food!

Herbs

There are many different types of herbs. Basil, cilantro, thyme, rosemary, mint, parsley, sage, oregano, and dill are all examples of herbs. Each one can add a unique taste to any dish! 

You can even grow these at home, so you have fresh herbs at any time.

Fresh Herbs

Fresh herbs can be added towards the end or after the cooking process, this helps to preserve flavor and aromas. I always like to add some fresh cilantro to my rice right after it’s cooked to add some extra flavor!

You can extend the shelf life of fresh herbs by storing them in the fridge, either by storing them in a small jar of water or wrapped in a damp paper towel in a Ziploc bag. 

Dried Herbs

Dried herbs are more concentrated and provide a deep flavor. They need time to rehydrate to release their flavors and fragrances. This makes them perfect for dishes that take a longer time to cook, like soups or stews.

When I make homemade spaghetti sauce, I always add a few bay leaves while the sauce simmers for a warm, herbal flavor.

Spices 

Spices are a great way to add depth to the flavor of your foods without using salt.

A spice is a specific part of the plant that is used to add flavor and aroma to any food.

Garlic, paprika, cinnamon, turmeric, ginger, black pepper, cajun, chili powder, onion powder, cumin, and curry powder are all examples of spices and aromatics. Some of which you may already use in your day to day cooking. 

I always add cinnamon to my oatmeal in the mornings for a spicy and earthy flavor!

Nutritional yeast is another great option to add a nutty, cheesy, and savory flavor to any dish. It also contains a variety of B vitamins, which aid in immune function, growth and development, and metabolism.

You can add it to your soups to add a creamy, cheese flavor or add it on top of spaghetti, like you would Parmesan cheese!

Acids

Acids, like oranges, limes, and lemons, can add a bright and tangy taste to any dish! Citrus can also give a similar mouthfeel as salt.

Acids are my personal favorite way of adding flavor without salt. I love adding lime or lemon to fish to give a fresh and bright flavor! 

Vinegars and marinades are also acids. We’ll explore them in more depth below!

Vinegars

Vinegars are another great way to add flavor and balance rich dishes. Vinegars can also help tenderize meats and vegetables.

There are several different types of vinegar such as apple cider vinegar, balsamic vinegar, white vinegar, and rice vinegar, to name a few.

Apple cider vinegar is often used to make salad dressing because it has a milder, sweeter flavor than other vinegars. I will usually use this when sautéing cabbage, onions, and apples, etc. that might be found in more German dishes.

Balsamic vinegar is typically used at the end of cooking. I love to pair it with roasted vegetables because it has a slightly sweet flavor that goes well with savory vegetables. 

White balsamic vinegar can be used to deglaze pans in place of alcohol. It also goes well with glazes or sauces that need just a hint of acid.

Rice vinegar is typically used to season rice to make it light and fluffy. It can also be used in marinades and salad dressings because it is not as tangy as normal white vinegar. I will usually use rice vinegar in Asian dishes, too.

Marinades

Marinades can also help add a lot of flavor and require minimal work. They can be useful in preparing meals ahead of time by tenderizing and preventing moisture loss.

Marinades usually are 3 parts oil to 1 part acid. You can also add any spices or herbs, of your preference, to create the perfect marinade.

I like to marinate my chicken before grilling to prevent the chicken from losing too much moisture when cooking. Portobello mushrooms also taste great in a good marinade! 

Say sauce is commonly used in marinades because of its salty flavor profile. But, 1 tablespoon of soy sauce contains around 1,000 mg of sodium!

Coconut aminos can be a great alternative to soy sauce because it contains a lot less sodium. Coconut Secret coconut aminos only has 270 mg sodium for 1 tablespoon! Be careful when picking your brand though! Some have higher sodium amounts than others!

Sweetness

Adding sweetness to your foods can be a great way to level up your food without using salt, too.

Some examples might be adding dried fruit, like raisins, to your rice or pastas. You can also add dried fruits to steamed or sauteed vegetables.

Agave syrup or pure maple syrup may be a way to balance out flavors in marinades or sauces.

Heat

Heat is another way you can spice up any dish! Hot sauce, pepper, and red pepper flakes are just a few examples of ways to add an extra kick to your food. 

Oils

Oils are another great way to add flavor to your foods, too. Oils can be very versatile and used in just about any dish.

For Asian flavors, you can use sesame oil. If you’re looking for a Thai flavor, try using coconut oil. I also love using coconut oil on roasted winter vegetables! Olive oil can give your food an Italian flavor. Avocado oil can be used as a base for any dish because of its mild flavor.

How to Balance Flavors

It may be trial and error when experimenting with different seasonings, herbs, and spices. Here are some basic rules to follow when you first start experimenting with balancing flavors:

If your food is too acidic or sour, add a sweetener to help mellow out the flavors.

If your food is too sweet, add an acid, spice, fat, or dairy to add an extra kick.

If you find that your food is too salty/umami, you can dilute the mixture, or add acid (or, if it works with the meal, add starchy root vegetables like potatoes which absorb the salt). If you decide to add potatoes and need to limit your potassium, make sure you double boil them to help remove some of the potassium!

If your food is too spicy, add a sweetener, acid, or dairy to help calm the spice level.

Here’s a visual to have on hand in the kitchen:

Cuisines:

Here are some examples of commonly used seasonings, spices, and herbs of different cuisines.

Flavorful Cooking Methods

There are also ways to add flavors to your food during the cooking process.

Grilling can add texture through “grill marks” left on the meat, fruits, or vegetables.

Barbecuing or smoking can give caramelization and smokiness to the food. Using flavored wood chips can also add flavor to your food.

Caramelization can help deepen the flavors of the food. It can provide a rich and nutty flavor to your dish. I love adding caramelized onions to any dish! Caramelized apples with cinnamon, brown sugar, and a little bit of butter is one of my favorite desserts!

Roasting can make your food crunchy on the outside, while keeping the inside nice and juicy. It also helps bring out the natural flavors in foods, so it gives a more concentrated taste. YUM!

Conclusion

It can be challenging to find ways to season your foods without using salt. This list of seasonings, herbs, spices, and cooking techniques can give you some ideas to get started!

Exploring new seasonings and different ways of cooking can be a fun experience! It may help you find new flavors that you and your family can enjoy. 

If you need some more ideas to get you started, check out our 7-day meal plan here.

This article was co-written by dietetic intern Loren Jett & reviewed, edited, and co-written by Candace Mooney, MS RDN CSR.