Recipe: Salt-Free Flavor Enhancers

SALT-FREE FLAVOR ENHANCERS

"Use the following spices and ingredients to replace salt in your recipes. Herbs and spices often do a better job. If you haven't been using these, you will acquire a taste for them, just as you once did for salt. These flavor enhancers have very little, if any, sodium in them."

ALLSPICE: Use with lean meats, tomatoes, peaches, stews, pies, applesauce, and gravies.

BASIL: Fish, lamb, lean ground meats, stews, pasta, salads, soups, and sauces.

BAY LEAVES: Excellent with lean meats, stews, poultry, soups, pasta, tomatoes, and sauces.

CARAWAY SEEDS: Lean meats, stews, soups, salads, breads, cabbage, asparagus, and pasta.

CHIVES: Salads, sauces, soups, potatoes, peas, beans, corn, and lean meat dishes.

CIDER VINEGAR: Salads, vegetables.

CINNAMON: Applesauce, oatmeal, fruit, breads, pie crusts, decaffeinated tea, cranberries, and fat-free cookies.

CORIANDER: Soups, meats.

CUMIN: Vegetables, beef, and lamb.

CURRY POWDER: Lamb, veal, chicken, fish, tomatoes, and soup.

DILL: Tomatoes, cabbages, carrots, cauliflower, soups, green beans, pasta, potatoes, salads, lean beef, chicken, and fish.

GARLIC POWDER (not garlic salt): Meats, fish, poultry, salads, vegetables, and garlic bread.

MUSTARD: There are currently many low-sodium mustard products available. Look for mustard with sodium levels below 15 mg per tablespoon.

MUSTARD SAUCE: Lean meats, salads, asparagus, broccoli, Brussels sprouts, cabbage, and sauces.

NUTMEG: Fruits, pie crust, lemonade, potatoes, lean meats, pies, toast, and pudding.

ONION POWDER (not onion salt): Lean meats, stews, fresh vegetables, hamburgers, salads, and soups.

PAPRIKA: Chicken pot pies, fish, lean meats, soups, salads, sauces, and fresh vegetables.

PARSLEY: Lean meats, soups, salads, sauces, and vegetables. Great with white-fleshed fish.

PINE NUTS: Salads, lean meats, green beans, salmon.

ROSEMARY: Chicken, lean meats, sauces, stuffings, potatoes, lima beans, and some bread mixes.

SAGE: Lean meats, stews, biscuits (substitute for salt in like quantity), tomatoes, green beam, fish, lima beans, onions, and lean pork.

SAVORY: Salads, lean pork, lean ground meats, soups, green beans, squash, lima beans, and peas.

THYME: Sauces, soups, onions, peas, tomatoes, salads, and lean veal and pork.

Source: The No Salt, Lowest-Sodium Cookbook by Donald A. Gazzaniga, Michael B. Fowler