healthy living Cooking With Herbs and Spices ENJOY GREAT TASTE WITHOUT SALT
Almost all spices, herbs, and vinegars Herb blends to replace salt are low in sodium or are used in such Many salt-free seasoning mixtures are tiny amounts that they don’t add a available in your supermarket. It’s significant amount of salt to your food. also very simple to make your own, Strength of herbs using the recipes provided on the back of this page. These can be placed Strong or dominant flavors: These in shakers and used instead of salt. should be used with care since their Store in air-tight glass containers. Label flavors stand out. Use approximately well. Add some uncooked rice grains one teaspoon for six servings. They to prevent caking. include bay, cardamom, curry, ginger, mustard, pepper (black), rosemary, Potassium-based “salt substitutes” and sage. provide a “salty” taste to foods with Seasoning with herbs, spices, less sodium than table salt. However, Medium flavors: A moderate these may not be appropriate for people and vinegars is a healthy way amount of these herbs is recommend- with certain health conditions such to enjoy great taste without salt. ed. Try one to two teaspoons for as diabetes, heart or kidney disease, six servings. Herbs in this category or those taking certain blood pressure include basil, celery seed and leaves, medications. Check with your doc- cumin, dill, fennel, tarragon, garlic, tor or registered dietitian to determine ould you like to reduce marjoram, mint, oregano, savory, if these products are right for you. Wthe sodium in your diet thyme, and turmeric. without giving up flavor? You’re Delicate flavors: These herbs may be What goes with what not alone! Many of us will used in large quantities and combine Soup: Bay leaf, chervil, tarra- need to make some changes to well with most other herbs and spices. meet the lower sodium recom- gon, marjoram, parsley, This group includes chervil, chives, savory, rosemary. mendations of the 2010 USDA parsley, and burnet. Dietary Guidelines. Poultry: Garlic, oregano, rosemary, You should limit your sodium to Herbs and wine vinegar savory, sage. less than 1500 mg daily if you: Wine vinegars: These are excellent Beef: Bay leaf, chives, cloves, flavor boosters. Try them as a seasoning • Are African American (of any age) cumin, garlic, hot pep- for vegetables such as cabbage, green • Are 51 or older per, marjoram, rosemary, beans, cauliflower, and broccoli. A • Have hypertension (high blood savory. pressure), diabetes, heart failure, dash will do wonders for steaks, chops, or chronic kidney disease and fish. They are also excellent in Lamb: Garlic, marjoram, oregano, homemade salad dressings. rosemary, thyme. For all others, less than 2300 mg of sodium each day is recom- Herb vinegars: Heat vinegar in an (Before roasting, make mended. enamel pan, then pour it into a vinegar little slits in lamb and bottle and add one or several culinary insert herbs.) Seasoning with herbs, spices, herbs (to taste). Any type of vinegar and vinegars is a healthy way to may be used, depending on personal Pork: Coriander, cumin, garlic, enjoy great flavor with less sodium. preference. Do not let the vinegar ginger, hot pepper, pepper, Experiment, taste, and let your boil. Let the mixture rest for two sage, savory, thyme. taste buds be your guide. weeks before using.
HEALTH EDUCATION healthy living Cooking With Herbs and Spices ENJOY GREAT TASTE WITHOUT SALT
PUNGENT SALT SUBSTITUTE
SALTLESS SURPRISE • 3 tsp. basil SPICY SALTLESS SEASONING
• 2 tsp. garlic powder • 2 tsp. savory (summer savory is best) • 1 tsp. pepper • 1 tsp. basil • 2 tsp. ground cumin seed • 2 tsp. paprika • 1 tsp. oregano • 2 tsp. celery seed • 1 Tbsp. rosemary • 1 tsp. powdered lemon rind or • 2 tsp. sage Mix ingredients in a blender. dehydrated lemon juice • 2 tsp. marjoram Put the ingredients into a blender • 1 tsp. lemon thyme and mix well. Mix well and then crush to a fine powder with a mortar and pestle.
The above recipes use dried herbs. If you use fresh herbs, more will be needed; adjust quantities to taste.
Cheese: basil, chervil, chives, Herb combinations Italian seasoning curry, dill, fennel, garlic Herbs can be combined to enhance basil, marjoram, oregano, rose- chives, marjoram, orega- specific foods. Having the combina- mary, sage, savory, thyme no, parsley, sage, thyme. tions on hand will speed cooking and Barbeque seasoning boost your reputation as a gourmet. Fish: chervil, dill, fennel, cumin, garlic, hot pepper, orega- They can be added loosely or wrapped tarragon, garlic, parsley, no thyme. in cheesecloth and removed before serving. Try the following herb combi- French herbal combinations Fruit: anise, cinnamon, coriander, nations for: Fine Herbs: Parsley, chervil, chives, cloves, ginger, mint. Eggs tarragon (sometimes adding a small Bread: caraway, marjoram, basil, dill, parsley amount of basil, fennel, oregano, sage, or saffron). oregano, poppy seed, Fish rosemary, thyme. basil, bay leaf (crumbled), Bouquet Garni Mixtures: Bay, pars- Vegetables: basil, chervil, chives, tarragon, lemon, thyme, parsley ley (two parts), thyme. The herbs may be wrapped in cheesecloth. Or dill, tarragon, marjoram, Poultry mint, parsley, pepper, you can wrap fresh parsley around thyme. marjoram (two parts), fresh thyme and bay leaf. sage (three parts) Salads: basil, chives, tarragon, Salads Other resources garlic chives, parsley, sor- rel. basil, parsley, tarragon • Connect to our Web site at kp.org (These are best used fresh Tomato sauce to access health and drug ency- clopedias, interactive programs, or added to salad dress- basil, bay leaf, marjoram, orega- health classes, and more. ing. Otherwise, use herb no, parsley • Contact your local Kaiser Permanente vinegars for extra flavor.) Vegetables Health Education Center or basil, parsley, savory Department for health information, programs, and other resources.
This information is not intended to diagnose or to take the place of medical advice or care you receive from your physician or other health care profes- sional. If you have persistent health problems, or if you have additional questions, please consult with your doctor.
© 2008, The Permanente Medical Group, Inc. All rights reserved. Regional Health Education. Adapted with permission from the Department of Nutritional Services, Kaiser Foundation Health Plan. 90365 (Revised 7-11) RL 6.4