Selka Darrow wasn’t always mindful of salt. Like most people, she thought healthy eating meant cutting out sugar or fat. “Sodium wasn’t even on my radar,” she admits. But after her doctor flagged rising blood pressure and suggested cutting back on salt, Selka began to take a closer look.
And that’s when she realized just how much sodium was hiding in her everyday meals—especially in vegan convenience foods. “Even veggie burgers and canned beans were loaded,” she says. So she made a decision: instead of giving up flavor, she’d learn to cook without relying on salt.
The shift wasn’t easy. Her first few attempts tasted flat. “I realized I’d been using salt as a crutch,” she laughs. But as she started experimenting with spices, acid, and umami-rich ingredients like garlic, miso, and nutritional yeast, something clicked. “I wasn’t just cutting salt—I was learning how to build flavor.”
Weeknights, once filled with frozen dinners and takeout, became an opportunity to explore. She’d throw together lentil stews with smoked paprika, toss roasted vegetables in lemon and tahini, and make brown rice bowls topped with sautéed mushrooms and herbs. No salt shaker required.
Not only did her meals start tasting better—they made her feel better, too. Her blood pressure dropped, her energy stabilized, and her relationship with food grew deeper. “Cooking became a form of care,” she says. “Not punishment.”
Now, Selka shares her low-sodium vegan creations with friends and family, many of whom never realize anything’s missing. “It turns out, flavor doesn’t come from a box,” she smiles. “It comes from attention.”
