Looking for a new way to flavor your foods?

If you are trying to cut back on salt, but find your foods are lacking in flavor, here are some blends that may help. You can combine these ingredients in a jar and cover tightly. Shake before sprinkling on foods and store in a dry, dark place.

Chinese five-spice (for chicken, fish, or pork)
Blend 1/4 cup of ground ginger, 2 tablepoons of ground cinnamon, 1 tablespoon of ground all-spice, 1 tablespoon of anise seeds, and 2 teaspoons of ground cloves.

Mixed herb blend (for salads, pasta salads, steamed veggies, vegetable soup, or fish)
Blend 1/4 cup of dried parsley flakes, 2 tablespoons of dried tarragon, 1 tablespoon of dried oregano, 1 tablespoon of dill weed, and 1 tablespoon of celery flakes.

Curry blend (for rice, lentil, veggie dishes, and chicken)
Blend 2 tablespoons of turmeric, 2 tablespoons of ground coriander, 1 tablespoon of ground cumin, 2 teaspoons of ground cardamom, 2 teaspoons of ground ginger, 2 teaspoons of black pepper, 1 teaspoon of powdered cloves, 1 teaspoon of cinnamon, and 1 teaspoon of ground nutmeg.

Italian blend (for tomato-based soups, pasta dishes, chicken, pizza, focaccia, and herbed bread)
Blend 2 tablespoons of dried basil, 2 tablespoons of dried marjoram, 1 tablespoon of garlic powder, 1 tablespoon of dried oregano, 2 teaspoons of thyme, 2 teaspoons of crushed dried rosemary, and 2 teaspoons of crushed red pepper.

Mexican chile blend (for chili with beans, enchiladas, tacos, fajitas, chicken, pork, and beef)
Blend 1/4 cup of chile powder, 1 tablespoon of ground cumin, 1 tablespoon of onion powder, 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, 1 teaspoon of ground red pepper, and 1/2 teaspoon of cinnamon.

Greek blend (for seafood, poultry, and herbed bread)
Blend 3 tablespoons of garlic powder, 3 tablespoons of dried lemon peel, 2 tablespoons of dried oregano, and 1 teaspoon of black pepper.

Easy dip blend (for mixing with cottage cheese, low-fat sour cream, plain Greek yogurt, chicken, or fish)
Blend 1/4 cup of dried dill weed, 1 tablespoon of dried chives, 1 tablespoon of garlic powder, 1 tablespoon of dried lemon peel, and 1 tablespoon of dried chervil.

Resource:
American Dietetic Association (now called the Academy of Nutrition and Dietetics) Complete Food and Nutrition Guide, p. 167