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Minnesota State University, Mankato

Minnesota State University, Mankato
Employee Wellness @ Work

Cookbook - Cooking with Herbs and Spices

Page address: http://www.mnsu.edu/wellness/cookbook/cookingwithherbs/

When fat and/or sodium are eliminated from or decreased in a recipe, some of the flavor goes with it. Adding herbs and spices can enhance the flavor of the foods you prepare. When substituting dried herbs for fresh, use one teaspoon of dried herbs for each tablespoon of fresh called for in the recipe.

Spice/Herbs

Uses

Allspice Stews, vegetable soups, tomatoes, squash
Basil Soups, garden greens, stews, tomatoes, potatoes, legumes, green beans, pasta, couscous, rice, eggplant
Bay Leaves Stews, soups, tomato dishes, pasta, rice, lean beef
Caraway seeds Salads, sauces, soups, broccoli, stews, cabbage, lean pork
Celery Seed Coleslaw, soups, stews
Chili Powder Casseroles, soups, corn, Mexican dishes
Chives Salads, cottage cheese, sauces, soups, stews, green beans, zucchini
Cinnamon Apples, pears, bread, squash, sweet potatoes, plain yogurt
Cloves Apples, pears, squash, sweet potatoes
Curry Powder Cauliflower, broccoli, carrots, lentils, rice, pea pods, brown rice
Dill Weed Soups, salads, carrots, zucchini, tomatoes, lean pork, potatoes, nonfat cream cheese or cottage cheese, plain yogurt
Ginger Oriental vegetables, pears, rice carrots
Lemon or lime juice Salads, broccoli, apples, pineapple, spinach
Marjoram Eggplant, green salads, pasta, couscous, potatoes, carrots
Mint Peas, carrots, pineapple, strawberries
Nutmeg Cottage cheese, pears, apples, spinach, mushrooms, blueberries
Oregano Soups, stews, Italian dishes, tomatoes, pasta, couscous, eggplant, lean beef
Rosemary Dressing, potatoes, peas, soups, stews, legumes, wild rice, chicken fish
Sage Dressing, rice, stews, green beans, Brussel Sprouts, tomatoes
Savory Soups, green beans, tomatoes, lima beans, salads
Tarragon Soups, salads, rice, mushrooms, cabbage, chicken
Thyme Rice, lentils, soups, salads, onions, tomatoes, chicken, fish
Wine and flavored vinegar Wine and flavored vinegar can replace the oil when stir-frying. Start with one to two teaspoons and keep adding to prevent the food from sticking. Reducing the heat can also help percent sticking.