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Healthy Seasoning: Salt Free Flavors

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With a wave of low sodium foods hitting the stores these days, there’s never been an easier time to start cutting back on the sodium in your diet. From low sodium soup, to cheese and even bacon, many foods have a low sodium option.  Sodium is a component of salt, which is a sodium and chloride compound.

With cooking, herbs and spices are key to creating bold flavors that won’t leave you longing for salt. Keep in mind that spices with the word salt, such as onion salt, garlic salt or celery salt, all contain sodium.  On the other hand, garlic powder and onion powder do not contain salt or sodium.  Look for salt free seasoning blends such as Mrs. Dash for quick sodium-free options.

When you’re looking for new flavors with your favorite foods keep these pairings in mind:

Chicken

  • Basil
  • Ginger
  • Oregano
  • Paprika
  • Parsley
  • Rosemary
  • Sage
  • Tarragon
  • Thyme
  • Also think about cranberries, mango and pineapple salsas

Fish

  • Basil
  • Curry
  • Dill
  • Dry Mustard
  • Lemon Juice
  • Oregano
  • Paprika
  • Parsley
  • Pepper (ground or fresh)

Beef

  • Basil
  • Curry
  • Garlic or garlic powder
  • Onions or onion powder
  • Oregano
  • Parsley
  • Thyme
  • Sage

Vegetables

  • Basil
  • Curry
  • Dill
  • Garlic or garlic powder
  • Lemon Juice
  • Nutmeg
  • Onions or onion powder
  • Tarragon
  • Thyme

Are you making eggs for breakfast?  It’s the perfect place to put any combination of fresh or dried herbs.  If you’re substituting dried herbs for fresh herbs in a recipe use 1/3 of the amount the recipe calls for as the flavor is more concentrated.

Get creative and try herbs you’ve never heard of!  You’re likely to come up with a new favorite dish and relegate salt to the back of your cabinet!

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