Healthy Diet Guidelines

Guide to a Healthier You

Seasonings

Here are some suggestions for flavor combinations for cooked meats and vegetables.

  • Beef - dry mustard, marjoram, nutmeg, onion, sage, thyme, pepper, bay leaf, grape jelly
  • Pork - onion, garlic, sage; with applesauce or spiced apples
  • Lamb - mint, garlic, rosemary, curry; with broiled pineapple rings
  • Veal - bay leaf, ginger, marjoram, curry; with currant jelly, spiced apricots
  • Chicken - paprika, mushrooms, thyme, sage, parsley, rosemary; with cranberry sauce
  • Fish - dry mustard, paprika, curry, bay leaf, lemon juice; with mushrooms
  • Eggs - pepper, green pepper, mushrooms, dry mustard, paprika, curry, jelly or pineapple
  • Asparagus - lemon juice
  • Broccoli - lemon juice
  • Cabbage - mustard dressing, dill seed; with unsalted butter, lemon, and sugar
  • Carrots - parsley, unsalted butter, mint, nutmeg; glaze with butter and sugar
  • Cauliflower - nutmeg
  • Corn - green pepper, tomatoes
  • Green Beans - marjoram, lemon juice, nutmeg, unsalted French dressing, dill seed
  • Peas - mint, mushrooms, parsley, onions
  • Potatoes - parsley, unsalted butter, mace, chopped green pepper, onion
  • Squash - ginger, mace
  • Sweet Potatoes - candied or glazed with cinnamon or nutmeg; escalloped   with apples, sugar
  • Tomatoes - basil

Good Salt Substitute


1 tsp. Chili Powder

1 Tbsp. Garlic Powder

2 Tbsp. Dry Mustard

6 Tbsp. Onion Powder

2 tsp. Ground Oregano

3 Tbsp. Paprika

2 tsp. Black Pepper

1 Tbsp. Poultry Seasoning


Mix all seasonings together and put in an empty salt shaker.


Seasoning

How Used

Salt (sodium chloride)



Baking Soda (sodium bicarbonate)





Brine (salt and water)






Sodium Alginate



Sodium Citrate



Sodium Hydroxide






Sodium Acid Phosphate




Sodium Sulfite





Sodium Benzoate

To season; in canning, pickling, preparing Kosher foods


To leaven bread and cakes; to “alkalize” for indegestion; in self-rising flours; in tenderizing vegetables


To check the growth of bacteria; to clean and blanch vegetables and fruits for freezing; to flavor food; to freeze and to can certain foods; water softeners


To stabilize ice cream and chocolate milk drinks


To stabilize evaporated milk and juices


“Dutch” cocoa; to neutralize corn syrup; to soften and loosen skins of certain fruits and vegetables; to de-pit olives; to dip fruits before drying


To process cheese; as a quickening agent in quick-cooking cereals


To bleach fruits prior to coloring artificially, as in maraschino cherries; in glazed fruits; to preserve certain dried fruits


A preservative


There are many spices, herbs, and other flavorings that improve the palatability of low-sodium foods. Experiment...a little goes a long way.


 

Allspice

Anise

Bay Leaf

Cardamom

Cinnamon

Lemon Juice or Extract

Maple Extract

Mint

Nutmeg

Orange Extract

Oregano

Parsley

Peppermint Extract

Cloves

Coriander

Dill

Garlic




Horseradish (not prepared)

Poppyseed

Rosemary

Sage

Sesame

Brown Sugar (in small amounts)

Tarragon

Tumeric

Wine

Almond Extract

Basil

Caraway

Chives

Leeks

Mace

Marjoram




Dry Mustard

Onion Juice

Orange Peel

Paprika

Pepper (black, red, or white)

Cocoa (not Dutch process)

Curry

Fennel

Ginger

Pimento

Poultry Seasoning

Saffron

Savory

Sucaryl Calcium

White sugar

Thyme

Vanilla Extract



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