NUTRITION

SEASONINGS

What are seasonings?
Before you cook
The right combinations - the main fare
The right combinations - side dishes
Getting fruity
Tips when seasoning
Replace the salt please!

What Are Seasonings?

When most people think of seasoning foods, they think of salt.  The amazing fact is foods can actually be prepared and served with little or no salt.  There is a wonderful world of spices and seasonings just waiting to be tried.  Using more herbs and spices makes food tastier and healthier for you and your family.

Before You Cook

• Marinate meat, fish, poultry or potatoes before cooking.  Not only does this make food tender, but it also adds great flavor.  Try using wine, fruit juice, low sodium tomato juice, low sodium soups, vinegar, lemon juice, herbs and spices.

• Make a rub to coat meat with before cooking.  Use herbs and spices you like or try any of the combinations below.

Beef:         Thyme, bay leaf, instant minced onion
                  Cloves, bay leaf, black pepper
                  Chili powder, cinnamon, oregano
                  Cumin, mint, cinnamon
                  Dill, nutmeg, allspice
                  Rosemary, black pepper
                  Red pepper, onion, garlic
                  Tarragon, marjoram

Pork:        Caraway seeds, paprika, red pepper
                 Tarragon, bay leaf, minced garlic
                 Black pepper, thyme, bay leaf
                 Dry mustard, sage, thyme
                 Anise, ginger, sesame seeds

Seafood:  Tarragon, thyme, parsley, onion, garlic powder
                 Sesame seeds, ginger, white pepper
                 Coriander, parsley, cumin, garlic powder
                 Thyme, fennel seeds, saffron, black and red pepper, bay leaf
                 Cumin, oregano
                 Oregano, basil, garlic
                 Thyme, nutmeg, black and red pepper
                 Italian seasoning

Chicken:  Basil, oregano, garlic
                 Ginger, garlic
                 Thyme, tarragon
                 Clove, allspice, dry mustard
                 Dill, onion, sesame seeds
                 Garlic, dry mustard
                 Italian seasoning

The Right Combinations – Side Dishes
Meats are NOT the only food you can experiment with herbs and spices.  Take a look at the endless possibilities of seasonings for some of your favorite vegetables.  Remember, you can try one of the herbs or spices or the whole combination.

Asparagus/         Lemon juice, oregano, pepper, ginger, or basil
Broccoli:

Beets:                Cloves, ginger, lemon juice, tarragon, thyme

Carrots:             Cinnamon, ginger, marjoram, mint, nutmeg, parsley, sage, thyme, chives, or chervil

Cabbage:           Fennel, marjoram, mint, oregano, pepper, or tarragon

Green                 Dill, lemon juice, marjoram, mint, nutmeg, oregano, rosemary, tarragon,
Beans:                or thyme

Peas:                  Marjoram, onion, sage, thyme, chives, mint, chervil, or parsley

Potatoes:           Dill, onion powder, parsley
                           Caraway seeds, onion powder
                           Nutmeg, chives
                           Rosemary

Snap Beans:      Chives, scallions, dill, marjoram, rosemary, or lemon juice

Squash:              Basil, cinnamon, garlic, ginger, mace, nutmeg, onion, chives, or lemon juice

Tomatoes:          Basil, bay leaf, marjoram, onion, oregano, sage, thyme, or garlic

Getting Fruity
Think outside of the box and try the following tips to add some zip to your everyday cooking!

1.    Add the zest (grated peel) from oranges, lemons, or limes to salads, sauces, soups, marinades, rubs and salsas for more
       zip.
2.    Use fresh lemon juice or vinegar in place of salt and squirt on food.  Try the herb vinegars in soups, salads, dips, or
       on meat or fish.
3.    Actually cook with fruits and pureed fruits in dishes like apples, oranges, pineapple, peaches and marmalades.  They
       give great flavor to foods.
4.    Top fish or chicken with fruit salsa made from pineapple, oranges, tomatoes, peppers, onions and herbs.
5.    Cook rice, pasta, or potatoes in fruit juice.  Rice especially picks up the flavor of the liquid it is cooked in.  Then add
       crushed pineapple, sliced mandrin oranges, chopped apples, raisens or nuts for a make-over.                

And don't forget to use fruit as a healthy side dish or even a nutritious dessert.  Try these combinations and experiment with the spices in fresh or stewed fruit.

Apples:         Cinnamon, allspice, nutmeg            Bananas:        Allspice, cinnamon
                      Ginger, curry powder                                            Nutmeg, ginger

Peaches:       Coriander, cardamom, mint          Oranges:        Cinnamon, cloves
                      Cinnamon, ginger                                                 Poppy seeds, onion powder

Pears:            Ginger, cardamom
                       Black or red pepper and cinnamon

Strawberries  Black pepper, nutmeg
or Kiwi:          Cinnamon, ginger

Tips When Seasoning

• Herbs and spices can be expensive.  Ask family or friends if they have the spices you want to try and borrow some to see if you like the taste.  If you do then buy some for yourself.  
• Use a light hand when adding seasonings.  A 1/4 tsp should be enough of a dried herb or spice to add to a dish serving 4 people.  Use 3-4 times the amount if using fresh herbs.
• Try not to overcook dishes.  This helps save the flavor and smell of the herbs or spices.
• Use the powders and not the salts.  Try onion powder instead of onion salt, garlic powder instead garlic salt.

Mix:    1 tsp Chili Powder
           1 tbsp Garlic Powder
           2 tbsp Dry Mustard
           6 tbsp Onion Powder
           2 tsp Ground Oregano
           3 tbsp Paprika
           2 tsp Black Pepper
           1 tbsp Poultry Seasoning