Cut the Salt, but Not the Flavor

Sprinkle your cooking repertoire with these low-sodium spice mixes.
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Spoons of Spices

Spoons of Spices

Caterer Nicole Aloni shares recipes for spice mixes that eliminate the salt but keep the flavor for low-sodium cooking. She recommends getting young children used to the flavor of the food without salt, a habit they might maintain all their lives.

Initial Tips:

  • Always toast sesame seeds or nuts before adding to a mix. Heat seeds or nuts for 20 seconds in a dry skillet. You'll know they are done by the aroma.
  • Try serving vegetables grilled; it adds tremendous flavor.
  • Store your spices in the used shaker containers of store-bought spices. Just clean them and reuse. Another option is to look for shaker containers with larger holes because the seeds and other spices are large. Yet another option is a salt cellar.
  • Lemon juice activates the flavors of the spices. Squeeze on food before sprinkling with spices.

Cooked Vegetables Spice Mix

Ingredients:

3 Tbsp. toasted sesame seeds
2 Tbsp. dried oregano
2 Tbsp. dried sage
1 Tbsp. dried basil
2 tsp. thyme
2 tsp. black pepper
1 tsp. cumin
1/2 tsp. cayenne pepper
1/2 tsp. ground ginger
1 tsp. garlic powder
lemon juice

Preparation:

Combine all ingredients well. Cook vegetables as desired and arrange on the plate. Squeeze on lemon juice, and then sprinkle with herb mixture, to taste.

Savory Spice Blend Dry Rub

Use this mixture for beef, pork or lamb.

Ingredients:

1 Tbsp. sage
1 Tbsp. thyme
1/2 Tbsp. rosemary
1 tsp. dry mustard
2 Tbsp. granulated garlic
1 Tbsp. black pepper
1 Tbsp. fennel seeds
2 Tbsp. onion powder
1 tsp. curry powder
1 tsp. sugar

Preparation:

Mix ingredients well, and rub onto meat 20 to 30 minutes before cooking.

A squeeze of lemon on fish or chicken enhances the flavors in the no-salt seasoning.

Cajun Mix

Ingredients:

2 Tbsp. paprika
1 tsp. white pepper
1-1/2 Tbsp. garlic powder
2 Tbsp. thyme
1 tsp. Cayenne pepper
1 Tbsp. cumin
2 Tbsp. onion powder
1 Tbsp. oregano
1 tsp. sugar
1 Tbsp. ground coriander
lemon juice

Preparation:

Mix all ingredients. Prepare fish or chicken in desired method. Squeeze lemon juice over food, then sprinkle with seasoning mix.

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