Not all salts are equal: Choosing the right type and amount in recipes

Salt is the go-to for TV chefs and home cooks to bring out the flavor of food. It is sometimes called the “flavor multiplier.” However, not everyone can consume unlimited sodium (or wants to) and may be looking for ways to decrease salt in cooking.

Not all salts are the same. You may have noticed some recipes specify kosher salt, and some things may taste extra salty to you. There may be a reason for this.

There is a big difference between traditional table salt and the two most common kosher salt brands on the American market (Morton and Diamond Crystal — this is not an endorsement of either brand). From a chemical makeup, all salt is sodium chloride (NaCl). However, because different styles/brands of salt are very different in density and size, you should pay close attention when substituting one for another.

You also can follow a simple conversion: one part table salt = 1 ½ parts Morton kosher salt = two parts Diamond Crystal kosher salt. Lucky for us, more recipe writers are starting to identify what type of salt was used.

What is the purpose of salt in food? First, it has its own “salty” taste. It affects how we perceive other tastes and smells. Salt is used to add texture/crunch, like sea salt sprinkled on top of a cookie. It also influences moisture retention in foods.

How to cook with salt

—Layer: Seasoning during cooking allows flavors to penetrate and mellow. Finishing salts such as flaky and smoked salts can be added at the end of cooking to give a big impact with less sodium.

—Swap salt for a more umami flavor (still salty): Try flavoring with soy sauce, miso, Parmesan/aged cheese, tomato paste, anchovies, Worcestershire, nutritional yeast, olives, capers or mushrooms.

—Add a pop of acid to “brighten” the dish and reduce the need for salt: Try citrus, vinegars, cultured dairy, fermented vegetables or even mustard.

—Cook at home: Most of the sodium in the diet comes from processed/packaged foods. Eat less of this.

—Our tastes adjust gradually: If you cook with less sodium, you will get used to it.

Salt is more than just a seasoning. Used thoughtfully, it accentuates flavor, moderates bitterness and elevates the overall taste experience. Choosing the right type and adding at the right time can make dishes more satisfying while helping to reduce total sodium intake.

For more information about upcoming programs in family and consumer sciences, join the Coshocton, Holmes, Wayne Family and Consumer Sciences newsletter at holmes.osu.edu/program-areas/family-and-consumer-sciences/fcs-e-newsletter-food-family-finance. You also can follow the Holmes County OSU Extension Office on Facebook @OSUEXTHolmes.

For more information email or call Kate Shumaker, extension educator of family and consumer sciences, at shumaker.68@osu.edu or 330-674-3015.