Be Spicy, Not Salty
Making and sticking to healthier eating choices is easier when the food you’re choosing tastes good. Reducing sodium intake is important, but most of us depend on salt to enhance the flavor of our food. The truth is, there are plenty of seasonings out there to bring out the best in what you’re eating without reaching for the salt shaker. Here is a list of foods along with seasonings that complement them. Give them a try!
BREADS: Anise, caraway seeds, cardamom, fennel, poppy seeds, sesame seeds
DESSERTS: Anise, caraway seeds, cardamom, cinnamon, cloves, coriander, ginger, mace, mint, nutmeg, poppy seeds
Beef: Allspice, bay leaf, bell pepper, cayenne, cumin, curry powder, garlic, marjoram, mushrooms, dry mustard, nutmeg, onion, rosemary, sage, thyme, wine
Pork: Apple, applesauce, cinnamon, cloves, fennel, garlic, ginger, mint, onion, sage, savory, wine
Poultry: Basil, bay leaf, bell pepper, cinnamon, curry powder, garlic, lemon juice, mace, marjoram, mushrooms, onion, paprika, parsley, lemon pepper, salt-free poultry seasoning, rosemary, saffron, sage, savory, sesame, thyme, tarragon, wine
Seafood: Allspice, basil, bay leaf, bell pepper, cayenne, curry powder, cumin, fennel, garlic, lemon juice, mace, marjoram, mint, mushrooms, dry mustard powder, onion, paprika, saffron, sage, sesame seeds, tarragon, thyme, turmeric, wine
SALADS: Basil, chervil, coriander, dill, lemon juice, mint, mustard, oregano, parsley, rosemary, sage, savory, sesame seeds, turmeric, vinegar, watercress
Asparagus: Garlic, lemon juice, onion
Beans: Caraway seeds, cloves, cumin, mint, savory, tarragon, thyme
Beets: Anise, caraway seeds, fennel,ginger, savory
Carrots: Anise, cinnamon, cloves,mint, sage, tarragon
Corn: Allspice, bell pepper, cumin, pimiento, tomato
Cucumbers: Chives, dill, garlic,vinegar
Green Beans: Dill, lemon juice,marjoram, nutmeg, pimiento
Greens: Garlic, lemon juice, onion, vinegar
Peas: Allspice, bell pepper, mint,mushrooms, onions, parsley, sage,savory
Potatoes: Bell pepper, chives, dill,garlic, onion, pimiento, saffron
Squash: Allspice, brown sugar, cinnamon, cloves, fennel, ginger, mace, nutmeg, onion, savory
Tomatoes: Allspice, basil, garlic, marjoram, onion, oregano, sage, savory, tarragon, thyme
Keep experimenting until you find combinations that you like. Both your heart and your taste buds will appreciate your efforts.
The information in this table is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.