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. |
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