What herbs and spices other than salt add flavor to food?

To lower your sodium intake, experiment with other herbs and spices to add flavor to your meals. Here are just a few examples:

• Allspice: stew, tomatoes, peaches, applesauce, gravies
• Basil: fish, lamb, salads, Italian sauces
• Cinnamon: fruits, pork, bread, sweet potatoes, squash, plain yogurt
• Cumin: chili, stews, beans
• Curry: lean meats, chicken, fish, tomatoes, sauces, rice
• Dill: fish, chicken, vegetables, potatoes, salads, pasta
• Garlic: lean meats, fish, poultry, soups, salads, vegetables, pasta dishes
• Lemon or lime juice: fish, poultry, salads, vegetables, sauces
• Nutmeg: potatoes, chicken, fish, cauliflower, broccoli, and cabbage dishes
• Onion: lean meats, stews, vegetables, salads, soups, legumes
• Oregano: sauces, Italian dishes, pizza, salads, vegetables
• Paprika: fish, poultry, soups, salads, meats, sauces, baked potatoes, beans
• Rosemary: chicken, fish, lean pork sauces, stuffing, potatoes, peas, lima beans
• Sesame seeds: salads, breads, chicken, vegetables, casseroles
• Tarragon: sauces, salad dressings, marinades, vegetables, beets, chicken, fish
• Thyme: lean meats, poultry, sauces, soups, peas, salads, tomatoes

Herbs and spices can add zest and flavor to food cooked without salt. Use them sparingly. A 1/4 teaspoon of dried herbs should be enough in a dish for four people. It is easy to add more if needed. Some herbs work well with certain foods or in combination with each other. Use strong-flavored herbs with one or more milder ones to give a subtle blend. Add herbs during the last few minutes to cooked dishes, like soup or stew. For uncooked or quick-cooked dishes, add the herbs several hours before cooking, steep the herbs in a hot liquid for a few minutes before adding, moisten the herbs in lemon juice or oil and let them stand one hour before adding to the food. Store dried herbs in a tightly closed contained in a cool dark place. Crush, mince or finely chop herbs before use.