Quick Recipes and Easy

Flavoring Foods Without Salt

High blood pressure is a common ailment these days that can be offset through lower sodium consumption. Once we are used to flavoring our foods with salt, but, it becomes very hard to want any other flavor. Many cooks are simply unaware of the various herbs that work with certain foods. It takes some time to experiment with a variety of herbs and spices to learn which ones your palate desires most. Once you start to know each flavor,though, you can be more creative in using those herbs and spices to enhance your favorite recipes and reduce the salt tremendously.

Note that there is a difference in strength between fresh and dried herbs. Depending upon the recipe, it may make a huge difference. When a recipe calls for dried, use that. If a recipe calls for fresh herbs, it is also best to use them. But, in off seasons, you may need to use dried herbs in their place. Typically, you would use half of what is called for as dried herbs are sometimes more potent. Always err on the side of less. You can always add more.

The list of herbs and seasonings below can give you a start in learning to enhance foods without too much salt:


Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme


Curry powder, garlic, rosemary, mint


Garlic, onion, sage, pepper, oregano


Bay leaf, curry powder, ginger, marjoram, oregano


Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage,
tarragon, thyme


Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper
For Vegetables —


Cinnamon, cloves, marjoram, nutmeg, rosemary, sage


Cumin, curry powder, onion, paprika, parsley

Green Beans

Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme


Onion, Pepper


Ginger, marjoram, onion, parsley, sage


Dill, garlic, onion, paprika, parsley, sage

Summer Squash

Cloves, curry powder, marjoram, nutmeg, rosemary, sage

Winter Squash

Cinnamon, ginger, nutmeg, onion


Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

About Chef Lia Soscia
Lia is a personal chef and owner of Home Cooking Consultant Personal Chef Services located in Nassau County, Long Island. ChefLia.com ChefLia.com

Tags: food, Fruits And Vegetables, high blood pressure, my recipes, restaurants food, today show, food what, tasty, source online, Flavors

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