Creative, Healthy Ways to Liven Up Your Meals

Creative, Healthy Ways to Liven Up Your Meals 
by Angela Bilbrey, MHT Registered Dietitian 
 
Ahh, salt.  We love it.  But it does not always love us back.  If your doctor or healthcare team has requested you follow a lower sodium diet, do not despair!  There are plenty of ways to flavor and enjoy what you are eating that doesn't require adding salt.  
 
Here are some food/seasoning combinations that go well together.  You can try each seasoning solo or in any combination you can imagine to liven up your meals without added sodium:
  • Carrots -- Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage
  • Corn -- Cumin, curry powder, paprika, parsley
  • Green beans -- Dill, lemon juice, marjoram, oregano, tarragon, thyme
  • Tomatoes -- Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper 
  • Fish -- Curry powder, dill, dry mustard, lemon juice, paprika, pepper
  • Chicken -- Poultry seasoning, rosemary, sage, tarragon, thyme, lemon juice
  • Pork -- Garlic, onion, sage, pepper, oregano, balsamic vinegar
  • Beef -- Marjoram, nutmeg, sage, thyme, rosemary, balsamic vinegar
I always have lemon juice, mustard, red pepper flakes, black pepper, hot sauce and several types of vinegar on hand to add zing to foods with minimal salt.  Always read the label on the condiments you choose and pick the ones with the lowest sodium content.  With strong flavors like mustard and hot sauce a little bit goes a long way so even if they contain some sodium, you are likely to be consuming less than if you had seasoned your food with salt.