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Low Sodium Seasoning Suggestions

Unsalted foods can be made tastier if skillful use of herbs and spices is practiced. Here are some suggestions:

Try the Following Seasonings:


Allspice - soups, juices, fruits, spinach, peas, red and yellow vegetables, meat and fish.

Almond extract - fruits.

Anise - sweet breads and rolls, fruit pies and fillings; sparingly in fruit, stews, carrots or beets, cottage cheese.

Basil Sweet - eggs, soups, sauces, salads, tomato dishes, most vegetables, fruit compotes, meats and fish.

Bay Leaf - soups, gravies, meats, poultry, stews, fish, pickled meats and vegetables.

Cinnamon - fruits, breads, chicken, stews, sweet potatoes, carrots.

Lemon Juice - vegetables, salad, meats, fish, poultry.

Marjoram - cottage cheese, omelets, soufflés, vegetables, poultry, fish.

Mint - vegetables, fruits, soups, fish, lamb, veal.

Nutmeg - desserts of all kinds, vegetables, fruits, soups, stews.

Oregano - tomato sauce, eggs, vegetables, poultry.

Paprika - vegetables, meats, fish.

Parsley - salads, vegetables.

Rosemary - vegetables, green salads, potatoes, chicken, veal.

Sage - green beans, meats.

  1. In experimenting with herbs, use no more than 1/4 teaspoon of dried herbs or 3/4 teaspoons of fresh herbs for a dish that serves four people.

  2. To soups and stews that are to be cooked a long time, add herbs during the last hour of cooking.

  3. To hamburgers, meat loaf, and stuffing, add herbs before cooking.

  4. On roasts, sprinkle herbs before cooking or top with herb-flavored margarine after cooking.

  5. On steaks and chops, either sprinkle herbs while meat is being cooked, or 1 hour before cooking, brush the meat with oil and then sprinkle with herbs.

  6. When cooking vegetables or making sauces and gravies, cook herbs along with them.

  7. To cold foods such as tomato juice, salad dressings, and cottage cheese, add herbs several hours before serving. You may store these foods in the refrigerator for 3 or 4 hours or overnight.

  8. Remember - The correct combinations of herbs and spices for any food is the one that tastes best to you.

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