Flavor Without The Sodium

February is American Heart Month!

In celebration, I would like to provide you with some great seasoning tips that help reduce or even eliminate sodium from the diet. Leave the “it won’t taste like food” comments at the door. Herbs are a great way to season dishes with an explosion of flavor.

Protip: Use herbs to liven up the presentation of any dish.

Let me introduce some common herbs found at the grocery store (and are also very easy to grow from your own backyard): 

Parsley

  • Flavor: fresh, grassy 
  • How to use: wash, chop the leaves and stem (stem can be used)
  • What to season: sauces, salads, garnishes, mushrooms, peas, potatoes, tomatoes, cucumbers, zucchini, lamb, beef, chicken, fish, tofu

Cilantro 

  • Flavor: bright and citrusy
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: salsas, guacamole, chutneys, soups, curries, salads, avocado, tomatoes, bell pepper, chicken, fish, shellfish, lamb, lentils, tofu

Oregano

  • Flavor: pungent, peppery
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: tomato sauces, pizzas, salad dressings, artichokes, bell peppers, eggplant, mushrooms, tomatoes, potatoes, zucchini, chicken, beef, lamb, fish

Rosemary

  • Flavor: woody, pungent
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: focaccia bread, tomato sauces, pizza, soups, stews, roasted veggies, mushrooms, peas, tomatoes, potatoes, chicken, lamb, pork, fish

Thyme

  • Flavor: minty
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: rice, dips, stews, roasted veggies, tomato sauces, carrots, peas, potatoes, winter squash, tomatoes, chicken, pork, lamb, duck, fish

Mint

  • Flavor: sweet, cool
  • How to use: wash, strip the leaves from the stem, discard the stem and chop the leaves
  • What to season: fruit salads, curries, cream sauces, soups, marinades, carrots, eggplant, watermelon, mushrooms, tomatoes, potatoes, zucchini, beans, lentils, lamb

Basil

  • Flavor: sweet and peppery flavor
  • How to use: wash, remove the leaves from the stems and discard the stems. To prevent burning, add to your dishes near the end of cooking.
  • What to season: pestos, tomato sauces, soups, stews, stir-fries or curries. Can also be used to add flavor to bell peppers, eggplant, tomatoes, zucchini, chicken, beef, fish or tofu

LN

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