Herbs and Spices
Herbs and spices can add flavor and variety to food - using them when cooking is particularly helpful to remain within guidelines for recommended daily sodium intake. Use a little at first and then add more when you are sure you like the flavor.
Substitute Dry For Fresh
Use 1/3 to 1/2 teaspoon crushed or dried for 1 Tablespoon fresh.
Storage
Herbs and spices lose flavor and can spoil if kept longer than one year. If you use them slowly, buy small quantities or store them in the freezer.
Many seasoning mixes contain a lot of salt
Use the following sparingly and look for them as ingredients in seasoning mixes.
- Garlic salt
- Seasoned salt
- Onion salt
- Celery salt
- Soy sauce
- Monosodium Glutamate (MSG)
Herbs, Spices & Seasonings
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Uses
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Allspice
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Desserts
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Basil
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Tomato and egg dishes, stews, soups, and salads
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Black Pepper
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Soups and stews, meats, seafood, and vegetable dishes
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Chili Powder
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Meats, casseroles, vegetables, soups, and eggs/egg dishes
|
Cider Vinegar
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Chili, bean and rice dishes, sauces, dips
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Cilantro
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Salads, vegetables, and sauces, Mexican foods, salsas, salads, slaws, and marinades
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Cinnamon
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French toast, fruit salad, sweet potatoes, pumpkin and winter squash, ham or pork
chops, and baked goods
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Cumin
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Mexican, Middle Eastern, and Indian dishes, beef, lamb, and bean dishes, chili and
tomato sauces
|
Dill
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Tuna or salmon salad, potato salad, pickles, dips and sauces, vegetables like tomatoes,
cucumbers, carrots, and green beans
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Garlic
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Italian, Mexican, and Oriental dishes, salad dressings, stir-fries, and with tomatoes
and potatoes (Can use fresh or dried - crushed, minced, or powdered)
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Ginger
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Asian dishes, marinades for chicken or fish, fruit salad dressings, gingerbread, and
pumpkin pie (Can be used fresh or dried/ground)
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Italian Seasoning
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Italian seasoning is a mixture of marjoram, oregano, basil, and rosemary. Use in Italian
dishes like spaghetti and pasta salads.
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Lemon Juice
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Fruit salads, blender drinks, fish, and vegetables
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Nutmeg
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Cooked fruit, pies, desserts, baked items, spinach, and sweet potatoes.
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Onion
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Any dish where onion flavor is desired - chili, casseroles, stews, salads, sauces,
and vegetables (Can be used fresh or dried - minced or powdered)
|
Oregano
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Italian dishes, chili, omelets, beef stew, meatloaf, pork, and vegetables such as
broccoli and tomatoes
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Parsley
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Meats, soups, and vegetable dishes (Adds color and brings out the flavor of dishes)
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Rosemary
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Meats, vegetables, and soups
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Sage
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Stuffing, poultry, Brussels sprouts, and soups
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Thyme
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Fish, poultry, meats, soups, stews, rice, and vegetable salads
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Featured Recipes
Baked TofuPreheat oven to 350°F. Line a rimmed baking sheet with foil.Drain water from tofu. Wrap tofu in paper towels. Let set for about 5 minutes.While is tofu draining, combine soy sauce, garlic, ginger, and vegetable oil in a small bowl.Slice tofu into 1/2-inch-thick slices. Place tofu slices on foil lined baking sheet.Pour soy sauce mixture over tofu. Using a spatula or pancake turner, gently turn slices over to coat both sides with sauce.Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup, or salad. |
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Garlic Beef Stir FryPrepare rice according to package directions, allowing about 15 minutes for instant rice or about 45 minutes for regular brown rice. Keep hot (above 135°F).Stir together the cornstarch, 1 Tablespoon of the dressing, and the garlic in a bowl or pie pan; mix well. Add the beef strips, tossing to coat meat with dressing mixture.Lightly coat a large nonstick skillet with cooking spray. Heat on Medium-high heat.Add beef mixture; cook and stir for 5 minutes or until beef is cooked through. Remove from skillet; cover meat to keep warm.Add vegetables, remaining dressing, soy sauce, and ginger to skillet.Return beef to skillet. Cook, stirring occasionally, for 1 minute or until beef is heated through and sauce is thickened. Serve over rice. |