This document provides information about using herbs and spices to flavor dishes while reducing reliance on salt, butter, and other high-sodium ingredients. It includes descriptions of common herbs like basil, sage, rosemary, and parsley listing their flavors, recommended vegetable and protein pairings, and example dishes. It also outlines spices associated with different cuisines and suggests alternatives to reduce salt like Mrs. Dash seasonings, lemon, pepper, and healthy cooking swaps like avocado instead of mayonnaise. It provides recipes for sour cream chicken enchiladas and scalloped potatoes as examples to practice flavoring with herbs and spices.

1. nutrition in the
kitchen

2. challenges in the
kitchen
•Not sure how to use
herbs and spices
•Afraid to change a
recipe
•Time management
•Don’t want to waste
food

3. typical ways to flavor
dishes
•Salt
•Butter
•Olive oil
•Ground pepper
•Garlic powder
•Condiments
(ketchup,
mustard,
barbeque sauce,
soy sauce, hot
sauce, etc.)

4. Basil
• Flavor: sweet, peppery
• Veggies: bell peppers, eggplant, tomato
• Protein: chicken, fish, beef, tofu
• Dishes: pesto, tomato sauce, curries, stir
fries
Sage
• Flavor: woody, piney, peppery
• Veggies: brussel sprouts, eggplant, peas,
squash
• Protein: pork, beef, turkey, white beans
• Dishes: stuffing, salad dressing, risotto,
roasted veggies
guide to herbs
Rosemary
• Flavor: woody, pungent
• Veggies: mushrooms, peas, tomatoes,
potatoes, squash
• Protein: white beans, chicken, pork,
fish, lamb
• Dishes: roasted veggies, stuffing,
tomato sauce, soups, breads
Parsley
• Flavor: fresh, grassy
• Veggies: mushrooms, peas, potatoes,
tomatoes, cucumbers, zucchini,
eggplant
• Protein: lamb, beef, chicken, fish, tofu
• Dishes: salads, sauces, garnishes

5. guide to herbs
Mint
•Flavor: sweet, cool
•Veggies: carrots, eggplant, mushrooms,
tomatoes, potatoes, zucchini
•Protein: beans, lamb, lentils
•Dishes: fruit salad, curries, cream sauce,
soup, marinade
Oregano
•Flavor: pungent, peppery
•Veggies: artichokes, bell peppers, eggplant,
mushrooms, tomatoes, potatoes, zucchini
•Protein: chicken, beef, lamb, fish, tofu
•Dishes: tomato sauce, salad dressings,
cheese dip
Thyme
• Flavor: minty, woody, lemony
• Veggies: carrots, peas, potatoes,
squash, tomatoes
• Protein: chicken, pork, lamb, fish,
white beans, lentils
• Dishes: rice, dips, stews, roasted
veggies, tomato sauces
Cilantro
 Flavor: bright, citrusy
 Veggies: avocado, tomato, bell peppers
 Protein: chicken, fish, shellfish, lentils,
tofu
 Dishes: salsa, guacamole, chutney,
soup, curries, salad

6. meal and snack ideas
(with herbs)
White Beans (with rosemary)+ Roasted Veggies (with thyme)
Chicken (with basil)+Chutney (with cilantro)+Curry (with mint)
Scallops (with thyme)+Brussel Sprouts (with sage)+Risotto (with
sage)

7. guide to spices
Mexican
•Coriander
•Cumin
•Garlic Powder
•Chili Powder
French
•Nutmeg
•Garlic Powder
Thai
•Cumin
•Ginger
•Turmeric
•Cardamom
•Curry Powder
Indian
• Cardamom
• Coriander
• Cumin
• Paprika
• Curry Powder
• Nutmeg
• Turmeric
Mediterranean
• Coriander
• Ginger
• Cinnamon
• Cloves

8. ways to reduce salt
•Mrs. Dash
o Spicy pepper & garlic
o Lemon & herbs
o Sweet southern barbeque
o Garlic & herbs
•Lemon Squeeze
•Fresh Ground Pepper
•Caramelized Onion
•Sautéed Garlic
•Balsamic Vinegar
•Fresh Ginger
•Salsa

9. healthy cooking swaps
 Mashed avocado instead of
mayonnaise or butter
 Oatmeal instead of granola
 Apple or cucumber slices
instead of crackers
 Spaghetti squash instead of
noodles
 Greek yogurt instead of sour
cream
 Rolled oats instead of bread
crumbs
 Quinoa instead of white rice
 Sodium-free vegetable broth
instead of chicken broth
 Turkey sausage instead of
regular sausage

10. let’s practice
Sour Cream Chicken Enchiladas
Ingredients:
•1 rotisserie chicken
•10 flour tortillas
•1 small onion
•3 tbsp. butter
•3 tbsp. flour
•2 cups chicken broth
•1 cup sour cream
•1 can green chilies
•16 oz Monterey jack cheese

11. let’s practice
Scalloped Potatoes
Ingredients:
•3 tbsp. butter
•1 onion
•4 garlic cloves
•3 tbsp. flour
•1 cup chicken broth
•2 cups whole milk
•1 tsp salt
•½ tsp black pepper
•2 tsp fresh thyme
•4 pounds potatoes
•1 ½ cups grated sharp cheddar
cheese
•½ cup parmesan cheese

12. still nervous?
•Combine mix of herbs and spices
in a bowl before adding to dish
•Less is more
•Add to your own plate before
adding to the rest of the dish
•Add ground herbs and spices to
the dinner table with salt &
pepper
•Cut salt in half, and use alternative
flavoring method
•Use one healthy swap but keep
the rest of the recipe the same