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Use Herbs and Spices Instead of Salt

Download Use Herbs and Spices Instead of Salt pdf document (266k) handout.

  • Anise: Use in breads, snacks, soups, stews, vegetables, meats, and poultry.
  • Annatto Seeds: Use in vegetables, meats, poultry, and rice.
  • Basil: Use in soups, salads, vegetables, meats, and fish.
  • Bay Leaf: Use in soups, stews, meats, poultry, seafood, and sauces.
  • Chili Powder: Use in soups, salads, vegetables, and fish.
  • Cilantro: Use in stews, meats, sauces, and rice.
  • Cinnamon: Use in breads, snacks, salads, and vegetables.
  • Clove: Use in breads, snacks, soups, salads, and vegetables.
  • Dill Weed and Dill Seed: Use in soups, salads, vegetables, and fish.
  • Garlic: Use in soups, stews, salads, vegetables, meats, poultry, seafood, and sauces.
  • Ginger: Use in soups, salads, vegetables, meats, and seafood.
  • Green Onion/Onion Powder: Use in soups, salads, meats, poultry, and seafood.
  • Lemongrass: Use in soups, stews, meats, poultry, seafood, and sauces.
  • Marjoram: Use in soups, salads, vegetables, meats, poultry, and seafood.
  • Nutmeg: Use in breads, snacks, vegetables, and meats.
  • Oregano: Use in soups, salads, vegetables, meats, and poultry.
  • Parsley: Use in salads, vegetables, meats, poultry, and seafood.
  • Rosemary: Use in salads, vegetables, meats, and seafood.
  • Saffron: Use in breads, snacks, soups, stews, poultry, seafood, sauces, and rice.
  • Sage: Use in soups, salads, vegetables, meats, and poultry.
  • Tamarind: Use in soups, poultry, sauces, and rice.
  • Thyme: Use in salads, vegetables, poultry, and fish.
  • Vinegar: Use in soups, salads, vegetables, meats, and poultry.

Note: To start, use small amounts of these herbs and spices to see if you like them.

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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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