Seasonings impart flavors and aromas through compounds called essential oils. These compounds often contain antioxidants and have medicinal and anti-microbial properties.
Guidelines for use:
Start with less and add more after cooking if needed.
Increase herbs and spices by 1½ times when doubling the recipe
Add dried herbs and spices during cooking. Add fresh herbs during last 20 minutes of cooking.
Keep spices in tightly covered containers away from heat and light. Check them regularly. As soon as they lose their aroma and color, they should be replaced.
Tips for seasoning low sodium dishes
Double the marinating time for poultry and meat to develop more complete flavor.
Increase the amount of spices and herbs in recipes by about 25%.
With long cooking dishes, reserve about 25% of the seasonings to add during the last ten minutes of cooking; herbs should be finely crushed.
Fresh vs. Dried:
1 tablespoon finely cut fresh herbs = 1 teaspoon crumbled dried herbs OR ¼ to ½ teaspoon ground or powdered dried herbs
Try these herb and spice combinations to enhance the flavor of your recipes.
Rosemary and thyme
Tarragon, marjoram, onion powder and garlic powder
Cumin, bay leaf and saffron (or turmeric)
Ginger, cinnamon and allspice
Curry powder, thyme and onion powder
Cumin and oregano
Tarragon, thyme, parsley flakes and garlic powder
Thyme, fennel, saffron and red pepper
Ginger, sesame and white pepper
Cilantro, parsley flakes, cumin and garlic powder
Thyme, bay leaf and instant minced onion
Ginger, dry mustard and garlic powder
Dill, nutmeg and allspice
Black pepper, bay leaf and cloves
Chili powder*, cinnamon and oregano
Caraway, red pepper and paprika
Thyme, dry mustard and sage
Oregano and bay leaf
Anise, ginger and sesame
Tarragon, bay leaf and instant minced garlic
Broccoli - Ginger and garlic powder; sesame and nutmeg
Cabbage - Celery seeds and dill; curry powder and nutmeg
Carrots - Cinnamon and nutmeg; ginger and onion powder
Corn - Chili powder* and cumin; dill and onion powder
Green beans - Marjoram and rosemary; caraway and dry mustard
Peas - Anise and onion powder; rosemary and marjoram
Spinach - Mint and parsley flakes; tarragon and garlic powder
Squash - Cinnamon and nutmeg; allspice and red pepper
Tomatoes - Basil and rosemary; cinnamon and ginger
Apples - Cinnamon, allspice and nutmeg; ginger and curry powder
Bananas - Allspice and cinnamon; nutmeg and ginger
Peaches - Coriander and mint flakes; cinnamon and ginger
Oranges - Cinnamon and cloves; poppy seeds and onion powder
Pears - Ginger and cardamom; black (or red) pepper and cinnamon
Cranberries - Allspice and coriander; cinnamon and dry mustard
Strawberries or Kiwi fruit - Cinnamon and ginger; black pepper and nutmeg
Potatoes - Dill, onion powder and parsley flakes; caraway and onion powder; nutmeg and freeze-dried chives
Rice - Chili powder* and cumin; curry powder, ginger and coriander; cinnamon, cardamom and cloves
Pasta - Basil, rosemary and parsley flakes; cumin, turmeric and red pepper; oregano and thyme.
