Flavoring Without Salt
Salt has always been known for being a simple, go-to ingredient for boosting flavor in home-cooked meals. However, relying on it consistently can have a negative impact on health. Most Americans consume more than 3,400 milligrams of sodium each day, which is significantly above the recommended daily limit of 2,300 milligrams. This overconsumption of sodium can lead to bloating, increased blood pressure, and added strain on the heart and kidneys. Over time, these complications can be risk factors for heart disease and stroke. Fortunately, there are an abundance of herbs and spices that offer the same rich, satisfying flavor that do not include the risks associated with consuming too much salt.
Herbs and spices can bring depth and character to food while also offering an abundance of health benefits. Many are naturally rich in antioxidants, which help protect the body from cell damage. Spices such as oregano, turmeric, cloves, and cinnamon contain some of the highest antioxidant levels found in foods. Others, including turmeric, garlic, and ginger, provide anti‑inflammatory compounds that may help support immune function and reduce long‑term disease risk. Ginger is also known for easing digestive discomfort and nausea, making it a helpful addition to everyday meals. Together, these herbs and spices offer a simple way to support health while also elevating every dish.
Fresh vs. Dried Herbs
Both fresh and dried herbs can elevate flavor, but they are typically used in different ways. Fresh herbs provide bright, delicate flavor and work best in salads, garnishes, and as a finishing touch. Because their flavor is more subtle, fresh herbs should be added near the end of cooking. Dried herbs have a stronger, more concentrated flavor. They work well in soups, stews, marinades, and other slow-cooked dishes. For best results, add them early in the cooking process so they have time to rehydrate and release their flavor. When substituting dried herbs for fresh, a typical rule of thumb is to use a 3 to 1 ratio. Therefore, for every 1 tablespoon (tbsp.) of fresh herbs, 1 teaspoon (tsp.) of dried herbs should be used. This keeps the flavors easily balanced and perfect for seasoning a home-cooked meal.
Easy Flavor Combinations
Many seasoning blends can be made at home to make low-salt cooking simple and convenient. Below are a few examples of recipe blends to help get started.
- Italian: 1 tbsp. basil, 1 tbsp. oregano, 1 tbsp. thyme, and 1 tbsp. rosemary
- Mediterranean: ½ tsp. garlic powder, ½ tsp. onion powder, ½ tsp. cumin, 1 tsp coriander, 1 tsp. oregano, ½ tsp. thyme, and ¼ tsp. red pepper
- Table Shake: ½ tsp. garlic powder, 1 ½ tsp. dry mustard, 1 ½ tsp. basil leaves, ½ tsp. ground celery seed, ½ tsp. paprika, and ½ tsp. chili powder
- Taco Seasoning: 4 ½ tsp. chili powder, 4 ½ tsp. ground cumin, ¼ tsp. garlic powder, ¼ tsp. onion powder, and ¼ tsp. oregano leaves
- Thai Blend: ½ tsp. garlic powder, ½ tsp. onion powder, ½ tsp. ground cumin, 1 tsp. ground coriander, ¼ tsp. ground red pepper, ½ tsp. ground ginger, and ⅛ tsp. ground cinnamon
- Jerk Seasoning: 1 tbsp. thyme leaves, 1 tsp. ground allspice, 1 tsp. ground cinnamon, 1 tsp. ground cloves, 1 tsp. garlic powder, and 1 tsp. cayenne pepper
Tips for Reducing Salt Gradually
Making extreme changes in one’s diet can be difficult to maintain. Therefore, it is important to incorporate small, gradual changes for maximal results overtime. Examples of these changes can include:
- Using half the salt that would be normally included, and replacing the rest with herbs
- Rinsing canned beans and vegetables
- Reading labels for “low sodium” or “no salt added” products
- Experimenting with spice blends
A More Flavorful Way to Eat
Seasoning with herbs and spices can turn healthy eating into a fun, exciting adventure. This can help individuals discover new flavors, protect their overall health, and enjoy every meal without the need for a saltshaker.
Additional Resources
References:
- American Heart Association. (2022). Effects of excess sodium infographic. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/effects-of-excess-sodium-infographic.
- Berg, S. (2025, August 15). What doctors wish patients knew about sodium consumption. American Medical Association. https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-sodium-consumption.
- Sabbath, K. (2019, January 11). The spices of life – 7 healthiest spices | leever cancer center blog. The Harold Leever Regional Cancer Center. https://www.leevercancercenter.org/blog/the-spices-of-life/.
Authors:
- Hannah Davis, UPIC Intern, Rural Health and Nutrition
- Roxane Cummings, Rural Health and Nutrition, Bamberg and Orangeburg Counties
Reviewed by:
- Michelle Altman, Extension Associate, Rural Health and Nutrition
- Melissa Bales, Extension Associate, Rural Health and Nutrition
- Ellie Lane, Extension Associate, Rural Health and Nutrition
