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Spell of Spices

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Once you cut down on the amount of salt you use in cooking, you may notice your foods taste bland or flat. You can make your food taste delicious again with the use of herbs and spices.

Seasoning foods is an art which you need to practice in order to do well. When trying a new spice, crush some of it in your hand and sniff or taste it. If the odor is delicate you can use larger amounts. If it is strong, use less.

If you have used spices before, start with 1/4 teaspoon of whole spice or 1/8 teaspoon ground for each 2 cups of sauce, 1 pound of meat, or dish that serves four people. If you like spices, double this amount of seasoning.

The following seasoning blends can be mixed up ahead and then added to foods as you cook. They may also be stored in a salt shaker to use as "all-purpose seasonings" at the table.

If these mixes contain a spice you do not like, just leave it out or try adding something else. Be creative!

These recipes call for crushed whole herbs unless noted otherwise. Herbs can be purchased crushed or whole and then ground with a mortar and pestle, or in a blender. If you prefer to purchase ground herbs, use half the amount called for by the recipe.

Seasoning Recipes
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Remember, spices lose their flavor as they age, and you may need to use more on your food. Store in air-tight containers to keep them fresh.

There are several salt-free seasoning blends on the market that can save you time and energy. If you are interested in buying these, ask your nutritionist for recommendations.

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