Wait, hear me out. Fermented foods have a reputation in being high in salt which is understandable given salt is an important process in creating these foods. A wide variety of low-salt fermented foods can be made at home with a little care and understanding of the process but today I want to talk about how to use readily available common fermented foods to add flavor to your meals and lower salt level of its normally salted counterpart. We are not talking about elementing salt, just reducing it, while eating those ferments. Kind of, sort of, like eating your cake and having it too…
Because fermented foods offer a wide range of flavor profiles that can enhance the taste of your meals and introduce new and exciting culinary experiences. The fermentation process transforms food flavor, creating complex and tangy taste sensations unique to fermented foods.
One common flavor profile found in fermented foods is a pleasant tanginess that comes from the lactic acid produced during fermentation. This tangy flavor adds brightness and depth to dishes, cutting through richness and adding a refreshing zing to the palate. It is a well-known “secret” that chefs use a splash of acid like citrus or vinegar to give flavor pop to their dishes. Adding a bit of fermented vegetable will do just that.
I use fermented vegetables as part of salads with a little bit of olive oil the additions become part of the flavor that replaces not only salt but sometimes the whole dressing. In this salad Blaukraut (red cabbage sauerkraut recipe in our book Fermented Vegetables) in mixed thoroughly with chopped and lightly massaged kale, some vinegar marinated red onions (also no salt here), and a drizzle of olive oil. This salad delicious first and super gut healthy. The ferment dresses the kale salad and the kale defuses the straight sauerkraut. (Less salt…)
Simple kale salad fermented and low salt
Kimchi
Let’s look at the favorites each offering its own unique flavor profile and nutritional benefits. One common favorite is kimchi, a traditional Korean dish made from fermented vegetables such as cabbage, radish, and scallions. Kimchi is known for its tangy and spicy flavor, as well as its probiotic content, making it a popular choice for those looking to add more fermented foods to their diet. Kimchi can be added to anything instead of the salt. The salt that is present in kimchi will be diluted but will still give your dish a small amount of salt and a large amount of flavor from the acid tang, umami, and if it is a spicy kimchi the zing of the spice will elevate the flavor.
Let’s look at this in a couple of examples of kimchi to replace salt
Braise chicken in a pan, don’t add salt, add kimchi and a little extra garlic.
Make oven fries, don’t add salt, instead make chop kimchi into homemade or low-salt mayo and make a delicious dipping sauce. (Hint: this sauce is delish on oh so much more than fries)
Add kimchi and a little of its brine to noodles or fried rice – again instead of salt.
In addition to tanginess, fermented foods have a subtle umami flavor that adds richness and complexity to dishes. Umami is known as the fifth taste, alongside sweet, salty, sour, and bitter, and is characterized by a savory, meaty quality that enhances the overall flavor of foods. Fermented soy products like miso and tamari are excellent sources of umami, providing a depth of flavor that can enhance soups, sauces, and marinades. Again, using these umami rich products in place of salt will actually reduce the total amount used.
Here miso is used in a finishing sauce on the sweet potato croquet
Miso
Let’s look at miso, a traditional Japanese seasoning made customarily from fermented soybeans, rice, or barley. (Visit a 9th Generation miso factory with me.) That said, chickpeas and other beans are also often options. Miso has a rich umami flavor and is often used to add depth and complexity to soups, marinades, and dressings. In addition to its distinct taste, miso is also a good source of protein, vitamins, and minerals, making it a nutritious addition to your meals.
Miso can high in salt (more on that in a sec) but again you are using miso instead of salt, not on top of salt. One teaspoon of miso in a soup or broth will give you more flavor depth and less salt than one teaspoon of salt.
Another thing to know about miso is that the lighter the miso the less the salt. Light white-style misos are younger, sweeter, and fermented with less salt. Dark-colored misos are fermented longer and therefor have deeper umami flavors and more salt. If you are looking for the least amount of salt in the miso salt swap choose light misos. Learn more about miso in our book Miso, Tempeh, Natto and Other Tasty Ferments. (Speaking of tempeh, this is a ferment high in fiber for gut health, that is fermented with no salt. It might be another food you’d like to explore.)
Miso instead of salt—more examples
Mix a little miso into unsalted butter. Just a dab or more, use taste as your guide but a half a stick of butter to a tablespoon of miso is a great start. I usually like 2 tablespoons of miso, but that is just me. Melt this miso butter on anything—veggies (broccoli, green beans, asparagus, baked potato…) seafood, chicken….
Miso added to mayo, like in the kimchi mayo example above, makes a delicious earthy sauce.
Use instead of bouillon cubes to flavor soups, broth, dressings, sauces, beans and more.
In conclusion, fermented foods are a delicious and nutritious way to add flavor and complexity to your meals with less salt while reaping the numerous health benefits of probiotics and enzymes. By exploring the diverse world of fermented foods and experimenting with different flavors and techniques, you can discover a whole new culinary experience that will tantalize your taste buds and nourish your body from the inside out. Give these fermented foods a try your taste buds will no longer feel like they are missing out.
