Eat a Rainbow 

Give your body a boost by increasing your intake of phytonutrients found in deeply colored plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds. Eat a meal containing naturally colored foods from three different color groups at least once a day.

KEEP THE FLAVOR, LOSE THE SALT

One way to help lower sodium is by using herbs and spices, which can contribute unique and delicious flavors without adding salt. However, herbs and spices can also be intimidating if you are not familiar with them. Here are tips for cooking with a variety of common herbs and spices.

Common Herbs and Spices:

Basil – This summer savory is typically found in its sweet basil form, but there are many other varieties, such as lemon and Thai basil. Try it fresh in salads and sandwiches, or dried to season grilled fish or whole grain pilafs. Basil’s sweet properties also make it a unique and pleasant addition to desserts.

Cilantro – These leaves come from coriander seeds and have a lemony, herbaceous quality. Heat diminishes cilantro’s flavor so it is most often used fresh in dishes such as Mexican salsas, South Asian salads and chutneys, and as a garnish. Try blending cilantro with parsley, garlic, olive oil, and lemon for chermoula – a simple version of a classic Moroccan sauce. Interestingly, some people find cilantro to have an unpleasant “soapy” rather than “herby” flavor, but others can’t get enough of it!

Ginger – This pungent aromatic with a sweet kick comes from a fibrous root and is available fresh, dried, or powdered. Ginger lends itself well to desserts, but is also found in many savory dishes and can liven up a simple lemonade or tea.

Paprika – Made from dried bell and chili peppers, this spice is always ground into a powder, but is available in many flavor varieties including tart, sweet, or smoky. Paprika is most commonly found in Eastern European and Spanish dishes. It contributes a bright red color and antioxidants in addition to flavor.

Rosemary – This flavorful evergreen plant grows in many climates and offers “needles” that are used fresh or dried. The leaves may be stripped off of the bark and included in dishes like roasted or mashed root vegetables. Alternatively, the whole stem can be added to infuse soups, stews, stocks, and roasts with its piney, aromatic fragrance, or even to skewer vegetable or meat kebabs.

Sage – A musky herb in the mint family, sage is used for culinary and medicinal purposes. Fresh or dried sage is commonly associated with Thanksgiving food such as stuffing, but is great year round. Its strong smell can help mellow other pungent aromas in dishes. Sage is also delicious in a pesto in place of basil.

Less Common Herbs and Spices: