Low Sodium Cooking
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Low Sodium Cooking Low sodium cooking does not have to be bland. Learning to use new flavors other than salt can spice up your meals! Tips For Herbs & Spice Use: Tips For Vegetables: Use ¼ to ½ teaspoon of dried Roast or grill vegetables to bring out the natural flavor herbs or 1 teaspoon of chopped fresh herbs for 4 servings Asparagus with balsamic vinegar, In stews, soups, and sauces, add garlic, lemon, or red wine vinegar Beets with caraway seeds or cloves fresh herbs during the last half hour of cooking Broccoli with minced garlic or garlic powder, or lemon juice To save money, grow your own herb garden Cabbage with caraway seeds, curry Use the herbs to flavor pasta, powder, or marjoram Carrots with caraway seeds, nutmeg, vegetables, salads, meats, omelets and breads cinnamon, cloves, or rosemary Corn with cumin, curry powder, onion, paprika or parsley Green beans with dill, lemon, thyme, oregano, rosemary, or tarragon Greens with cumin, onion, pepper, or red wine vinegar Peas with ginger, marjoram, onion, Tips To Make Fresh Salsas: parsley or sage Peppers with garlic or ginger Make salsas with tomatoes, onions, Potatoes with chives, garlic powder, garlic, fresh cilantro and lime juice oregano, parsley, or thyme Try a fruit based salsa using Tomatoes with basil, bay leaf, dill, crushed pineapple, fresh cilantro marjoram, onion, oregano, or parsley and onions Limit cured or smoked meats such as Add the salsa to rice dishes or to bacon or ham. Try liquid smoke flavor meat, fish, or poultry flavoring or vinegars instead Tips For Entrees: Tips For Salads: Beef with bay leaf, garlic, When using herbs, let them stand horseradish root, onion, sage, or in a little lemon juice or vinegar thyme for an hour before mixing with the Chicken with ginger, oregano, other ingredients paprika, rosemary, sage, or Use low sodium salad dressings tarragon. Serve with cranberry Use flavored vinegars like sauce balsamic, red wine, cider or Pork with garlic, onion, sage, fruit flavored rosemary, or thyme. Serve with Try sun dried tomatoes in pasta applesauce or spiced apples salads and vegetable dips Fish with dill, dry mustard, lemon juice, paprika or pepper Eggs with black pepper, onion or chives, parsley, thyme, green pepper, mushrooms or tomatoes Use low sodium marinades Tips For Making Herb Blends: Try mixing herbs to create your favorite blend. Put the dried herbs and spices in a blender and Tips For Rice, Pasta or Hot Cereal: grind at high speed for a few seconds Instead of salt added to the water, Try mixing onion powder (not try using garlic or onion powder onion salt) with garlic powder, along with your favorite herbs oregano, and basil for an Italian Add minced onion, basil, pepper, blend cumin, chili powder, curry, or For an oriental taste, try mixing cinnamon to your rice onion powder, garlic powder, Try fresh chopped tomatoes with ground ginger, and black pepper basil instead of canned tomato For a general all purpose blend, sauce mix garlic and onion powders, Toss the seasoning packets that with basil, thyme, parsley, sage come with rice and noodle dishes savory, mace, and black pepper and make your own sodium free Try cinnamon and sugar (or sugar seasoning blend or try fresh salsas substitute) with air popped instead popcorn for a snack Try cinnamon or nutmeg in your oatmeal. Serve with dried fruit 06/2006 2 .