5 Tips for Creating Flavorful Low-sodium Meals


Spice Things Up

Sometimes choosing a spice from the rack of little bottles in the local supermarket can be as confusing as trying to find a place to sit in someone's house on a episode of "Hoarding: Buried Alive." Of course, there are the old standbys like oregano and black pepper, but that's just the beginning. With a little knowledge and perseverance, you'll be amazed at how much different herbs and spices can complement and enhance various foods -- so much so that salt will seem like an unnecessary afterthought.

The broadest range of herbs and spices, including thyme, marjoram, paprika, rosemary, sage, tarragon and even ginger, complements chicken. Beef benefits from sage, thyme and, oddly, nutmeg, and a bay leaf in a pot of beef broth (low sodium, of course) works wonders. For fish, sprinkle on the dill, marjoram and dry mustard. As for veggies, consider cinnamon and cloves for carrots; corn does well with a dash of cumin; green beans take to tarragon and marjoram; and peas play well with ginger.

Using herbs and spices can help you lower a meal's sodium count, or even eliminate it completely.