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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