Enjoy Great Flavor Without Salt!
Would you like to reduce the sodium in your diet without sacrificing flavor? Seasoning with herbs and spices is a healthy way to enjoy great flavor with less sodium. Ready to kick-up the flavor but not sure where to start? Follow our simple tips and let your taste buds be your guide!
First things first; know the strength of herbs:
Strong or dominant flavors: bay, cardamom, curry, ginger, mustard, pepper (black), rosemary, and sage. These should be used sparingly as their flavors really stand out. Use approximately one teaspoon for six servings.
Medium flavors: basil, celery seed and leaves, cumin, dill, fennel, tarragon, garlic, marjoram, mint, oregano, savory, thyme, and turmeric. A moderate amount of these herbs is recommended. Try one to two teaspoons for six servings.
Delicate flavors: chervil, chives, parsley, and burnet. These herbs can be used in larger amounts and in combination with most other herbs and spices.
Channel your inner-gourmet:
Looking to add more flavor at the table? Making your own salt-free seasoning mixtures is easier than you think. Here are some ideas to get you started: (The recipes below use dried herbs. If you use fresh herbs, more will be needed.)
Saltless Surprise: Pungent Salt Substitute: Spicy:
2 tsp. garlic powder 3 tsp. basil 1 tsp. pepper
1 tsp. basil 2 tsp. savory 2 tsp. paprika
1 tsp. oregano 2 tsp. ground cumin seed 1 Tbsp. rosemary
1 tsp. powdered lemon rind 2 tsp. celery seed
or dehydrated lemon juice 2 tsp. sage
2 tsp. marjoram
1 tsp. lemon thyme
For all recipes above: mix ingredients well with a mortar and pestle or combine in a blender.
So…what goes with what??
Beef: bay leaf, caraway seed, chives, cloves, cumin, garlic, hot pepper, marjoram, nutmeg, onion, pepper, rosemary.
Bread: caraway, marjoram, oregano, poppy seed, rosemary, thyme.
Fish: chervil, dill, fennel, tarragon, garlic, parsley, thyme.
Fruit: anise, cinnamon, coriander, cloves, ginger, mint.
Lamb: basil, curry, garlic, marjoram, oregano, rosemary, thyme.
Pork: cloves, coriander, cumin, garlic, ginger, hot pepper, oregano, pepper, sage, savory, thyme.
Poultry: garlic, oregano, parsley, paprika, rosemary, savory, sage, thyme.
Soup: bay leaf, chervil, tarragon, marjoram, parsley, savory, rosemary.
Vegetables: basil, chervil, chives, dill, tarragon, marjoram, mint, parsley, pepper, thyme.
One thought on “Kick that salt shaker with fresh, delicious herbs and spices! by: Abigail McCleery, MPH, RD”
Very helpful information!