Spice It Up—Without Using Salt

Try these flavorings, spices and herbs:

For Meat, Poultry and Fish

Beef

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

Lamb

Curry powder, garlic, rosemary, mint

Pork

Garlic, onion, sage, pepper, oregano

Veal

Bay leaf, curry powder, ginger, marjoram, oregano

Chicken

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

Fish

Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

For Vegetables

Carrots

Cinnamon, cloves, marjoram, nutmeg, rosemary, sage

Corn

Cumin, curry powder, onion, paprika, parsley

Green beans

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

Greens

Onion, pepper

Peas

Ginger, marjoram, onion, parsley, sage

Potatoes

Dill, garlic, onion, paprika, parsley, sage

Summer squash

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

Winter squash

Cinnamon, ginger, nutmeg, onion

Tomatoes

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

Reproduced from the National Heart, Lung and Blood Institute of the National Institutes of Health.

Additional Sources:

CDC. "Vital Signs: Food Categories Contributing the Most to Sodium Consumption — United States, 2007–2008" Available at http://www.cdc.gov/mmwr/preview/mmwrhtml/mm61e0207a1.htm?s_cid=mm61e0207a1_w Accessed on: February 10, 2012.

FDA. "Code of Federal Regulations Title 21." Available at http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.61 Accessed on February 15, 2012.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 01 May 2009

Last Modified: 13 Jul 2013