Why reduce salt in cabbage fry?
High salt intake is linked to high blood pressure, heart disease and stroke. The recommended daily intake of salt is less than 5-6 grams per day. However, many home-cooked dishes like cabbage fry can be quite high in salt content. Reducing the salt not only makes the dish healthier, but also allows the natural flavors of the cabbage and other ingredients to shine through more. Here are some tips on how to cut down on salt in simple cabbage stir-fries.
Use less salt while cooking
The easiest way to reduce sodium is to use less salt while cooking. When stir-frying cabbage, resist the urge to be heavy-handed with the salt shaker. Here are some tips:
– Start with just 1/4 tsp salt instead of 1/2 tsp per pound of cabbage. You can always adjust seasoning later.
– Skip salt in the initial cooking steps. Wait until the cabbage is nearly done before seasoning to taste.
– Use a light hand when seasoning at the end, adding just a pinch or two until the flavor pops.
– Cook a small test batch first to check seasonings before cooking a large amount.
– Use kosher or sea salt flakes. The larger crystals mean you use less compared to fine table salt.
Rely on other seasonings
Boost flavor without sodium by using plenty of aromatics and spices. Here are some options:
– Sauté minced garlic, ginger and chili pepper for a flavor base.
– Add a dash of vinegar or lemon juice near the end for brightness.
– Toss in fresh herbs like cilantro, dill or thyme.
– Use spice blends like garam masala, five-spice powder or Cajun seasoning.
– Stir in a splash of soy sauce or fish sauce for umami.
– Top with crunchy sesame seeds and a drizzle of sesame oil.
– Grate in fresh citrus zest for a pop of flavor.
Use homemade or low-sodium broth
Many cabbage fry recipes call for chicken or vegetable broth. Opt for low-sodium or homemade versions to control salt content.
Make your own broth using:
– Carrot and celery scraps
– Onion skins
– Garlic peels
– Mushroom stems
– Fresh herbs
– Peppercorns
Simmer the ingredients in water for 1-2 hours then strain. This will provide an ultra-low sodium broth.
You can also find commercial low-sodium broths with 140mg or less per serving. Check the nutrition label and choose wisely.
Squeeze cabbage to remove excess moisture
Raw cabbage contains a lot of moisture. Squeezing the shredded or chopped cabbage first removes some of the liquid.
This allows you to use less broth during cooking. With less liquid, the existing seasonings concentrate in flavor providing a salty taste without extra salt.
To squeeze cabbage:
1. Shred or chop cabbage finely.
2. Transfer a handful to a clean kitchen towel.
3. Twist towel tightly to wring out liquid.
4. Repeat with remaining cabbage.
5. Discard excess liquid before cooking.
Add starchy vegetables
Adding potatoes, sweet potatoes or corn kernels helps absorb some of the cabbage’s moisture during stir-frying.
This reduces the need for extra broth that can make the dish salty. Try adding:
– Diced russet or red potatoes
– Cubed sweet potato
– Frozen corn kernels
Cook the starchy veggies first for 2-3 minutes before adding the cabbage.
Finish with a tangy sauce
Skip the salty stir-fry sauce. Make a quick no-salt sauce by mixing:
– 2 tbsp rice vinegar
– 1 tbsp soy sauce
– Chili-garlic sauce
– A pinch of sugar
Stir the sauce into the finished cabbage stir-fry to add moisture and flavor. The acidity from the vinegar and heat from the chili sauce mask the need for extra salt.
Boost umami with mushrooms
Meaty mushrooms like shiitakes contain natural umami flavor. Adding mushrooms to the cabbage stir-fry helps provide a savory taste without using salt.
Try stir-frying any of these mushrooms before adding the cabbage:
– Sliced shiitake caps
– Quartered cremini mushrooms
– Shredded maitake or oyster mushrooms
– Rehydrated and sliced dried mushrooms
For an extra umami punch, add a teaspoon of nutritional yeast too.
Top with salty garnishes
Instead of stirring salt into the cabbage, use small amounts of salty garnishes to finish the dish. This provides bursts of salty flavor without overdoing it.
Try topping with just a sprinkling of:
– Toasted sesame seeds
– Crumbled bacon
– Shredded cheese
– Chopped olives or capers
– Salted nuts like peanuts or cashews
– Fried shallots or onions
– Flaked sea salt
Let people add extra to taste.
Balance with an acidic drink
An acidic beverage helps balance the flavor if a low-salt dish tastes flat. The brightness provides the perception of more seasoning.
Serve cabbage stir-fry with:
– Lemonade
– Lime soda
– Iced tea
– Tomato juice
– Buttermilk
– Fruit-infused water
A touch of acidity enhances flavors and allows salt cravings to subside.
Summary of tips for reducing salt in cabbage stir-fry
| Method | How it Helps |
|---|---|
| Use less salt while cooking | Lowers sodium added |
| Skip salt in initial steps | Avoids oversalting |
| Use salt flakes | Provides flavor with less salt |
| Use aromatics and spices | Boosts flavor without sodium |
| Use homemade or low-sodium broth | Controls sodium level |
| Squeeze cabbage first | Removes moisture so less broth is needed |
| Add starchy vegetables | Absorb moisture to limit broth |
| Make tangy sauce | Provides moisture and masks salt need |
| Add umami mushrooms | Provides savory flavor |
| Use salty garnishes | Adds bursts of salt without overdoing it |
| Balance with acidic drink | Enhances flavor so salt is not missed |
Sample low-salt cabbage stir-fry recipe
Here is an example recipe putting these tips into action:
Ingredients
– 1 small head green cabbage, finely shredded
– 1 cup shredded carrots
– 1 tablespoon canola oil
– 3 cloves garlic, minced
– 1 tablespoon grated ginger
– 1 serrano chili pepper, minced
– 8 ounces mushrooms, sliced
– 1 cup frozen corn kernels
– 1/4 cup rice vinegar
– 1 tablespoon soy sauce
– 1 teaspoon sugar
– 1 tablespoon sesame oil
– 2 scallions, sliced
– 1 tablespoon sesame seeds
Instructions
1. Place shredded cabbage in a clean kitchen towel and squeeze out excess moisture over the sink. Transfer to a bowl.
2. Heat canola oil in a wok or large skillet over medium-high heat. Add garlic, ginger and serrano chili. Cook 1 minute.
3. Add mushrooms and cook 2 minutes until starting to brown.
4. Add cabbage, carrots and corn. Stir-fry 4 minutes until cabbage wilts.
5. In a small bowl, combine vinegar, soy sauce and sugar. Pour over cabbage mixture.
6. Continue stir-frying 2 more minutes.
7. Remove pan from heat and stir in sesame oil.
8. Transfer to a serving platter and top with scallions and sesame seeds.
Conclusion
With a few easy tweaks, it’s possible to prepare healthier cabbage stir-fries with less sodium. Focus on squeezing moisture from the cabbage, boosting flavor with aromatics, and skipping the salt until the end. A tangy sauce, umami ingredients and acidity from a drink also help reduce the need for excessive seasoning. With practice, low-salt cabbage fries can be just as delicious as the traditional high-sodium version.