Herbs, spices and seasonings

Unfortunately, some people think the only way to season food is with salt and pepper. When you cut out salt, the result can be bland food. One way to cure the blandness is to try other herbs, spices, and seasonings. Watch out salt and pepper, there are many other (sodium-free) options to season our foods.

• Basil - common ingredient in pesto. Used in tomato sauces, soups, egg dishes, stuffing and salads. Try with tomatoes, eggplants, zucchini, or squash.
• Oregano - sometimes paired with basil in Italian dishes. Used in tomato sauces, eggs, salads, or try with peppers or tomatoes.
• Bay leaves - used in soups, stews, and tomato sauces. Gives off a wonderful aroma.
• Parsley - used in potatoes, eggs, meats, vegetables, pasta dishes, or tabbouleh.
• Paprika - used in potatoes, shellfish, and salad dressings.
• Red pepper - very versatile, adds a little heat to dishes and intensifies during cooking, add in small amounts. Used in chili, sauces, meats, and salads.
• Garlic - probably the most versatile seasoning, not considered an herb. Can be added to just about any dish - Italian, meats, salads, and vegetables. For stronger flavor, add at the end of cooking. For milder flavor, add in the beginning or middle of cooking.
• Cilantro - delicious in salsas and tomato dishes.
• Rosemary - meats, soups, stews, tomato dishes.
• Thyme - eggs, potatoes, tomatoes, soups, stews, meatloaf, onions, carrots, sauces, and stuffing.
• Dill - vegetables (vegetable dips), meat, salads, soups, and stews.
• Ginger - is thought to calm the tummy. Used in desserts (cakes, cookies, breads).

Those are just a few of the herbs and seasonings available, there are many more out there to experiment with in your cooking.

Approximate equivalent amounts of different forms of herbs are (from University of Nebraska Lincoln Extension webpage on fresh herb and food combos)

• 1 tablespoon finely cut fresh herbs
• 1 teaspoon crumbled dried herbs
• ¼ to ½ teaspoon ground dried herbs

For more information on a variety of herbs and spices, check out the University of Missouri Extension Herbs and Spices guide sheet.

If you are interested in growing herbs at home, check out the University of Missouri Extension Growing Herbs at Home guide sheet.

Information from:
University of Missouri Extension Herbs and Spices guide sheet
University of Nebraska Lincoln Extension webpage on fresh herb and food combos