Low Sodium Cooking Tips

Tips for Herb & Spice Use

  • Use ¼ to ½ teaspoon of dried herbs or 1 teaspoon of chopped fresh herbs for 4 servings.
  • In stews, soups, and sauces, add fresh herbs during the last half hour of cooking.
  • To save money, grow your own herb garden.
  • Use the herbs to flavor pasta, vegetables, salads, meats, omelets, and breads.


Tips to Make Fresh Salsas

  • Make salsas with tomatoes, onions, garlic, fresh cilantro and lime juice
  • Try a fruit based salsa using crushed pineapple, fresh cilantro, and onions
  • Add the salsa to rice dishes or flavor meat, fish or poultry


Tips for Vegetables

  • Roast or grill vegetables to bring out the natural flavor.
  • Limit cured or smoked meats such as bacon or ham.  Try liquid smoke flavoring or vinegars instead.
  • Try your vegetables these ways:


Asparagus balsamic vinegar, garlic, lemon or red wine vinegar
Beets Caraway seeds or cloves
Broccoli Minced garlic or garlic powder, lemon juice
Cabbage Caraway seeds, nutmeg, cinnamon, cloves, rosemary
Carrots Caraway seeds, nutmeg, cinnamon, cloves, rosemary
Corn Cumin, curry powder, onion, paprika, parsley
Green beans Dill, lemon, thyme, oregano, rosemary, tarragon
Greens Cumin, onion, pepper, or red wine vinegar
Peas Ginger, marjoram, onion, parsley or sage
Peppers Garlic or ginger
Potatoes Chives, garlic powder, oregano, parsley or thyme
Tomatoes Basil, bay leaf, dill, marjoram, onion, oregano, or parsley


Tips for Entrees

  • Beef with bay leaf, garlic, horseradish root, onion, sage or thyme
  • Chicken with ginger, oregano, paprika, rosemary, sage or tarragon. Serve with cranberry sauce
  • Pork with garlic, onion, sage, rosemary, or thyme. Serve with applesauce or spiced apples
  • Fish with dill, dry mustard, lemon juice, paprika, or pepper
  • Eggs with black pepper, onion or chives, parsley, thyme, green pepper, mushrooms or tomatoes
  • Use low sodium marinades


Tips for Rice, Pasta, or Hot Cereal

  • Instead of salt added to the water, try using garlic or onion powder along with your favorite herbs
  • Add minced onion, basil, pepper, cumin, chili powder, curry, or cinnamon to your rice
  • Try fresh chopped tomatoes with basil instead of canned tomato sauce
  • Toss the seasoning packets that come with rice and noodle dishes. Make your own sodium free seasoning blend or try fresh salsas instead.
  • Try cinnamon or nutmeg in your oatmeal. Serve with dried fruit.


Tips for Salads

  • When using herbs, let them stand in a little lemon juice or vinegar for an hour before mixing with the other ingredients
  • Use low sodium salad dressings
  • Use flavored vinegars like balsamic, red wine, cider or fruit flavored
  • Try sun dried tomatoes in pasta salads and vegetable dips


Tips for Making Herb Blends

  • Try mixing herbs to create your favorite blend. Put the dried herbs and spices in a blender and grind at high speed for a few seconds.
  • Try mixing onion powder (not onion salt!) with garlic powder, oregano, and basil for an Italian blend.
  • For an oriental taste, try mixing onion powder, garlic powder, ground ginger, and black pepper
  • For a general all purpose blend, mix garlic and onion powders, with basil, thyme, parsley, sage, savory, mace, and black pepper
  • Try cinnamon or garlic powder with air popped popcorn


Developed By Kim Andreola MS, RD

Information provided is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional.

Managing Blood Pressure With a Heart Healthy Diet. (2014, January 1). American Heart Association. Retrieved June 10, 2014, from http://www.heart.org

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