Flavor Without the Salt

Reducing salt doesn’t mean giving up flavor. Herbs and spices add depth, aroma, and variety to meals—often with more complex taste than salt alone. Over time, your taste buds adjust, and foods naturally taste better with less sodium.

Tip: Dried herbs are more concentrated than fresh. A good rule of thumb is to use ⅓ the amount of dried herbs compared to fresh.

Common Herbs & Spices and How to Use Them

Allspice – Great in meats, poultry, stews, baked dishes
Basil – Works well in salads, vegetables, fish, soups, and sauces
Cayenne – Adds heat to meats, poultry, stews, and sauces
Celery seed – Enhances fish, salads, dressings, and vegetables
Chili powder – Ideal for meats, poultry, beans, and stews
Cilantro – Adds brightness to meats, rice, sauces, and soups
Cinnamon – Excellent for vegetables, grains, breads, and snacks
Clove – Use sparingly in soups, vegetables, and baked dishes
Cumin – Adds warmth to meats, poultry, and legumes
Curry powder – Pairs well with meats, seafood, and vegetables
Dill (weed or seed) – Best for fish, soups, salads, and vegetables
Garlic powder – A versatile option for meats, vegetables, soups, and sauces
Ginger – Works well in vegetables, meats, soups, and stir-fries
Marjoram – Mild and sweet; great with vegetables, fish, and poultry
Nutmeg – Enhances vegetables and savory dishes in small amounts
Onion powder – Useful for soups, meats, and salads
Oregano – A staple for vegetables, meats, and tomato-based dishes
Paprika – Adds color and mild sweetness to meats and vegetables
Parsley – Freshens salads, vegetables, fish, and meats
Rosemary – Strong flavor for vegetables, fish, and meats
Sage – Works well with poultry, vegetables, and hearty dishes
Thyme – A classic choice for vegetables, fish, and chicken

Easy Flavor Combinations

For Meat, Poultry, and Fish

Beef: Bay leaf, marjoram, nutmeg, onion, black pepper, sage, thyme
Lamb: Curry powder, garlic, rosemary, mint
Pork: Garlic, onion, sage, black pepper, oregano
Veal: Bay leaf, curry powder, ginger, marjoram, oregano
Chicken: Ginger, marjoram, oregano, paprika, rosemary, sage, thyme
Fish: Curry powder, dill, dry mustard, marjoram, paprika, black pepper

For Vegetables

Carrots: Cinnamon, cloves, dill, ginger, nutmeg, rosemary, sage
Corn: Cumin, curry powder, onion, paprika, parsley
Green Beans: Dill, curry powder, marjoram, oregano, tarragon, thyme
Leafy Greens: Onion, black pepper
Potatoes: Dill, garlic, onion, paprika, parsley, sage
Summer Squash: Cloves, curry powder, marjoram, nutmeg, rosemary, sage
Winter Squash: Cinnamon, ginger, nutmeg, onion
Tomatoes: Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

Practical Tips to Reduce Sodium

When Shopping

Choose fresh or frozen vegetables, or canned varieties labeled no-salt-added.
Look for foods labeled low sodium, very low sodium, or sodium-free.
Use garlic powder, onion powder, or herb blends instead of seasoned salt.

When Cooking

Gradually reduce how much salt you add—your taste buds will adapt.
Avoid adding salt to cooking water for rice, pasta, beans, and vegetables.
Limit processed meats such as bacon, sausage, deli meats, and hot dogs.
Rinse canned foods (beans, vegetables) to remove excess sodium.

When Eating

Replace the salt shaker with a custom herb or spice blend.
Cut back on adding salt at the table little by little.
Choose fruits, vegetables, or unsalted snacks instead of salty chips or crackers.

Important Note

Nutrition needs vary. If you have kidney disease, heart disease, or other medical conditions, talk with your healthcare provider before making major dietary changes.

⚠️ Medical Disclaimer

The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.

Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.