Flavor Myplate Add Flavor, Not Salt and Fat, to Your Plate

Flavor MyPlate Add flavor, not salt and fat, to your plate.

Easy recipes and tips inside!

Could flavor be the missing link Add flavor to healthier eating? It’s true— herbs and spices make healthy foods like vegetables, whole grains to enjoy and lean protein taste great while cutting back on added salt, fat and healthier sugar. With flavor from herbs and spices, it’s easier to follow MyPlate and meet the Dietary meals. Guidelines developed by the United States Department of Agriculture.

black pepper oregano

ground cinnamon

rosemary red pepper

Start with 10 basic everyday herbs and spices to make countless10 healthy and delicious dishes.

cumin ground ginger

basil

garlic powder chili powder

Adding flavor costs just pennies

Costing Costing = = $0.04 = = $0.03 per serving per serving .75 oz. bottle 70 servings 2.37 oz. bottle 96 servings

Tuscan Pasta Makes 6 servings

1 can (28 oz.) diced tomatoes, undrained 1 tbsp. olive oil 1 can (8 oz.) no salt added tomato sauce 1 lb. zucchini, sliced 1 tbsp. sugar (optional) 1 pkg (8 oz.) sliced mushrooms 2 tsp. McCormick® Garlic Powder 1 small onion, chopped 2 tsp. McCormick® Perfect Pinch® Italian Seasoning 6 oz. pasta, such as linguine ½ tsp. McCormick® Black Pepper, Ground MIX tomatoes, tomato sauce, sugar and seasonings in medium saucepan. Bring to boil on medium heat. Reduce heat to low; cover and simmer 20 minutes. HEAT oil in large skillet on medium-high heat. Add zucchini, mushrooms and onion; cook and stir 4 minutes or until vegetables are tender-crisp. Stir tomato sauce into vegetables. COOK pasta as directed on package. Drain well. Place pasta in serving bowl. Add vegetable mixture; toss well.

203 258mg 3g 36g 0mg 8g 5g 1.1oz 1¼c CALORIES SODIUM FAT CARBS CHOLEST PROTEIN FIBER GRAINS VEG

Herb-Baked Salmon Makes 4 servings

1 tbsp. lemon juice 1 tbsp. olive oil 2 tsp. McCormick® Perfect Pinch® Salt Free Garlic & Herb Seasoning 1 lb. salmon fillets

MIX lemon juice, oil and Seasoning in small bowl until well blended. PLACE salmon on foil-lined baking pan. Brush with oil mixture. BAKE in preheated 350˚F oven 20 minutes or until fish flakes easily with fork.

240 59mg 16g 1g 71mg 23g 0g 3.4oz

CALORIES SODIUM FAT CARBS CHOLEST PROTEIN FIBER PROTEIN

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mccormick.com For more information, visit visit information, more For Make half your plate fruits and vegetables Fill half your plate with colorful fruits and vegetables. There are many ways to enjoy produce—fresh cut, steamed, sautéed or grilled—and many more ways to add flavor without adding salt or fat. Make your own vinaigrette to control TIP salt levels and customize flavor.

Vegetable Try Adding Also Works With

green beans + + + brussels sprouts sugar snap peas asparagus lemon juice rosemary black pepper

+ + + broccoli cauliflower

zucchini olive oil basil oregano

+ + + sweet potatoes butternut squash

carrots honey ground cinnamon ground ginger

+ + + spinach eggplant

tomatoes balsamic vinegar garlic powder oregano

Try something TIP Sprinkle cinnamon instead of sugar on apples and berries, or add red pepper new with fruit to bring a surprise heat to grilled fruits.

Go lean Make poultry, seafood and lean cuts of meat big with protein on flavor, not salt and fat.

TIP Garlic is the new salt!

Lean Protein Try Adding Also Works With

+ + + pork chops turkey cutlets

skinless chicken olive oil garlic rosemary breast powder

+ + + tofu salmon sirloin pork reduced sodium red pepper ground ginger tenderloin soy sauce & orange juice

+ + + red snapper cod lemon juice Perfect Pinch® black pepper tilapia Salt Free Garlic & Herb Seasoning

Make half your grains whole grains Discover the diverse textures of whole grains like quinoa, which is gluten-free and contains protein and fiber. Add herbs, vegetables and other delicious extras for a heartier, more flavorful dish. Instead of adding salt, add spices and herbs TIP when boiling water for pasta.

Whole Grain Try Adding

+ + +

brown rice unsalted garlic black chicken stock powder pepper

+ + +

whole grain olive oil oregano basil pasta

+ + +

quinoa lemon red pepper cumin

Get your calcium-rich foods

TIP Incorporate low-fat dairy products without extra sugar with a few simple swaps. Combine Greek yogurt, cinnamon, strawberries and bananas for a refreshing smoothie, or mix it into an herb dip instead of sour cream. For a savory snack, enhance cottage cheese with basil and oregano.