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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:
Coriander – This dried fruit or seed has a distinct nutty, orange, and spicy taste that is different than the cilantro leaves that it produces. Available either as a whole seed or in its ground form, coriander has a variety of uses including providing flavor to North African stews and Indian curries, as a pickling spice, and to bring complexity to beer. Toasting coriander brings out its flavor and aroma– heat the seeds in a hot pan until browned and sprinkle atop grilled fish or sautéed greens.
Cumin - Available as cumin seed or in powder form, this nutty, earthy spice is especially popular in Indian, Mexican, and Middle Eastern cuisine. The seeds are often used in legume and whole grain dishes, and the powder is commonly found in many spice rubs and sauces such as curries.
Tarragon – An herb with lemon and anise-flavored leaves, tarragon is used most often in French cuisine for chicken, fish, and egg dishes and is available in fresh or dried leaf form. Topping a plate of sliced fruit such as peaches and cherries with fresh tarragon leaves is a unique and delicious way to end a meal.
Thai Basil – This member of the sweet basil family has purple stems and is an important ingredient in many Asian dishes. Try using Thai basil in place of sweet basil in pesto or salads for a licorice-like twist on classic dishes.
Saffron – Derived from a flower, saffron is a spice with a lengthy history of culinary uses. It’s one of the most expensive spices available and contributes a very unique metallic vanilla taste and bright yellow color to dishes.
White Pepper – Made from the seed of the pepper plant with its dark colored skin removed, white pepper is subtler than its coarser black pepper counterpart. It is available dried and ground into a fine powder and used to spice up salads, sauces, and dishes such as mashed potatoes when you desire a lighter flavor and colorless addition.
