Healthy Living

Healthy Living

Cooking with Herbs and Spices

Enjoy great taste without salt. Seasoning with herbs, spices, and vinegars is
a healthy way to enjoy great taste without salt. Would you like to reduce the
sodium in your diet without giving up flavor? You’re not alone!


Heart disease and stroke are linked to high levels of sodium in the diet. Research has shown that limiting sodium is
important for good health. Current recommendations are to keep sodium intake to no more than 2,300 mg per day.
Experiment with herbs, spices, and vinegars and let your taste buds be your guide.

Herbs and wine vinegar
Wine vinegars: These are excellent flavor boosters. Try them as a seasoning for vegetables such
as cabbage, green beans, cauliflower, and broccoli. A dash will do wonders for steaks, chops, and
fish. They are also excellent in homemade salad dressings.
Herb vinegars: Heat vinegar in an enamel pan, then pour it into a vinegar bottle and add one or
several herbs (to taste). Any type of vinegar may be used, depending on personal taste. Do not let
the vinegar boil. Let the mixture rest for 2 weeks before using.

Herb blends to replace salt
Many salt-free seasoning mixtures are available in your supermarket. It’s also very simple
to make your own, using the recipes provided on the back of this page. These can be
placed in shakers and used instead of salt. Store in air-tight glass containers. Label
well. Add some uncooked rice grains to prevent caking.
Potassium-based “salt substitutes” provide a “salty” taste to foods with less
sodium than table salt. However, these may not be a good choice for people
with certain health conditions, such as diabetes, heart or kidney disease, or those
taking certain blood pressure medications. Check with your doctor or registered
dietitian to find out if these products are right for you.

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