Monday, August 22, 2016

Using Herbs Instead of Salt

Herbs can add to the overall flavor of a meal while helping you  control sodium intake.  Because of their more intense concentrated flavor, dried herbs can be substituted for fresh herbs at a ratio of 1 to 3.

Here are some easy-to-find herbs that will boost the flavor of your menu choices without adding salt:

Basil – This bold herb can be used in everything from salads, soups, sandwiches, pasta and pizzas for a classic Italian flavor.

Chives – From the leek family, chives often flavor foods such as potatoes, soups and meats. Great in omelets and lovely used as a fresh garnish.

Cilantro – A very distinctive “colorful” flavor—fresh and green. Used in Mexican and Southwest cooking, it’s perfect when paired with lime in salad dressings.

Dill – A fresh, light-flavored herb often paired with salmon, sweet roasted carrots or creamy new potatoes to add flavor with less salt.

Oregano – Used in many Italian dishes, oregano has a very distinctive aroma. Works well on grilled fish and in soups, salads and tomato sauces.

Parsley – Flat leaf or curly, parsley is the most versatile of herbs, imparting a subtle flavor that mixes well with other herbs. Used in salads and with vegetables, fish and meats.

Rosemary – This herb is commonly used in Mediterranean cooking and is often found in breads and pork dishes to add flavor.

Sage – Often used in winter recipes, especially with roasted meats and winter squashes. Sage leaves can be flash fried for a delicious garnish, especially over pasta dishes.

Thyme – There are several varieties, including lemon and spicy orange.  Thyme is a good addition to  roasted vegetables and chicken dishes, as well as salads and fish.

Experiment with these herbs; you’ll be surprised  how much flavor they bring to your favorite foods and you’ll not miss salt at all!

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