Tips for Using Spices and Herbs for Low Sodium Cooking

herbs-spices

Hello lovelies!

In honor of the last day of National Nutrition Month, I thought we’d send off this year’s theme of “Enjoy the Taste of Eating Right” with some tips for using spices and herbs. Early in my career, I worked in a hospital setting and frequently provided diet counseling for those with congestive heart failure (CHF). With CHF and other heart-related conditions such as hypertension, reducing sodium intake is a must. Thankfully, we’ve been blessed with taste buds that can adapt to a tapering of salt/sodium. Check out my tips below!

 

  • Conversion: 1 tbsp fresh herb =  ½ tsp dry = ¼ tsp powdered.
  • Use sparingly – ¼ teaspoon per pound of meat or pint of sauce. You can always add more.
  • When doubling a recipe, add only 50 percent more seasoning.
  • “Freshen” herbs by crushing or rubbing between your fingers before adding to recipe.
  • In dishes requiring long cooking times such as stews, add herbs toward the end of cooking.
  • In chilled foods such as dips, salads and dressings, add herbs several hours ahead.
  • For maximum freshness, purchase in small quantities, keep in airtight containers.

Seasoning suggestions for Meat 

Beef                 Bay leaf, dry mustard, marjoram, nutmeg, onion, pepper, sage, thyme

Chicken           Dill, mushrooms, paprika, parsley, sage, thyme

Fish                 Bay leaf, curry, dry mustard, lemon juice, paprika

Lamb               Mint, mint jelly, garlic, rosemary

Pork                Garlic, onion, sage

 

Vegetables

Asparagus       Lemon juice, toasted sesame seeds

Broccoli           Lemon juice, oregano

Cabbage          Dill, caraway seeds, savory

Carrots            Mint, nutmeg, parsley

Cauliflower     Nutmeg, tarragon

Corn                Chives, green pepper, tomatoes

Green Beans   Dill, lemon juice, marjoram, nutmeg, unsalted French dressing

Potatoes          Chopped green pepper, mace, onion, parsley

Squash             Ginger, mace, nutmeg

Tomatoes         Basil, green pepper, onion, oregano, sage

 

Ethnic dishes

Indian              Cardamom, cayenne, coriander, cumin, curry, garlic, ginger,mustard seeds, turmeric

Italian              Basil, bay leaf, cayenne, garlic, onions, oregano, thyme

Mexican           Cayenne, chili powder, chorizo, coriander, cumin, fresh chilies – green and red, garlic, oregano

Oriental           Cayenne, cumin, garlic, ginger, green pepper, sesame, sherry

 

Soups

Creamed         Bay leaf, dill, marjoram, paprika, peppercorns, tarragon

Vegetable        Basil, bay leaf, curry, dill, garlic, onion, oregano, thyme, wine

 NOTE: Tomatoes and mushrooms used for seasonings should be fresh or unsalted canned. Also always make sure to use something listed as a powder versus a salt such as garlic powder instead of garlic salt.

What are your favorite herb/food combinations? Let’s chat!

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4 thoughts on “Tips for Using Spices and Herbs for Low Sodium Cooking

  1. Pingback: Braised Carrots and Asparagus Recipe | Nosh My Way

  2. Hi Sheena! I love garlic and would prefer to put it in everything I cook in replacement of salt. My dietician says to use Mrs. Dash, but doesn’t seem to do it for me. Should I be concerned about the calories in garlic as well?

  3. Pingback: Shop For Spices Online | Everyday Exotic Spices | Dispensable Thoughts

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