Helpful Happy Herbal News

If you are looking to reduce or eliminate the salt in your diet and eating plan, Swisher Hill Herbs has provided a chart for substituting herbs in place of salt!! Also, Charlene has included useful information!!

See, not just your local market of love with lovely products. We really, really love you, and your health, as we celebrate the month of all things love…

Thanks, Charlene!!

Use Herbs to minimize the use of Salt in Your Cooking
You can minimize the use of salt in your food by substituting herbs and spices in your cooking. Dried herbs, herb seasoning blends as herbal salt substitutes are readily available to you for flavoring your favorite dishes. Fresh herbs are readily available in the summer (or you can grow your own in your kitchen) and capture their fresh wonderful flavor. Use three times as much of a fresh herb as you would of its dried counterpart.
You can experiment with your own combinations of flavors. Start with small amount of herbs in the beginning; taste the dish as you cook it and add more as you like. A dash of lime or lemon juice enlivens virtually any dish. Here is a suggested list of herbs you can use in your cooking. You are only limited by your imagination.

Food Suggested Herbs
Beef Allspice, basil, bay leaf, chili powder, cumin, curry powder, garlic, ginger, marjoram, oregano, thyme
Pork Caraway seeds, chili powder, coriander, cumin, curry powder, dill, garlic, ginger, rosemary, sage, thyme
Lamb Curry powder, dill, garlic, mint, oregano, rosemary, thyme
Veal Bay leaf, coriander, dill, garlic, oregano, rosemary, sage, thyme
Eggs Chili powder, chives, cumin, curry powder, savory, tarragon
Chicken and Turkey Basil, bay leaf, chives, coriander, curry powder, garlic, ginger, marjoram, oregano, rosemary, sage, tarragon, thyme
Fish Bay leaf, chives, coriander, dill, nutmeg, sage, tarragon, thyme
Shellfish Bay leaf, basil, chervil, coriander, curry powder, cloves, dill, marjoram, oregano, tarragon, thyme
Asparagus Basil, chives, dill, nutmeg, sesame seeds, tarragon
Dried Beans Allspice, chili powder, coriander, cumin, garlic, marjoram, oregano, rosemary, sage, savory, tarragon, thyme
Green Beans Basil, bay leaf, dill, garlic, marjoram, rosemary, savory, tarragon
Lima Beans Basil, chives, dill, marjoram, sage, savory, tarragon
Beets Allspice, caraway seeds, chives, dill, ginger, horseradish
Broccoli, cauliflower Basil, caraway seeds, curry powder, garlic, ginger, marjoram
Cabbage, Brussels sprouts Oregano, tarragon, thyme
Carrots Caraway seeds, chives, cumin, ginger, marjoram, nutmeg, tarragon
Corn Chives, coriander, cumin, rosemary, sage, savory, thyme Eggplant Allspice, basil, garlic, marjoram, oregano, sage, thyme
Mushrooms Basil, chives, dill, garlic, marjoram, oregano, rosemary, tarragon
Peas Basil, chives, dill, marjoram, mint, oregano, savory, tarragon
Sweet Peppers Chives, coriander, garlic, marjoram, oregano, thyme
Potatoes Caraway seeds, bay leaf, chives, coriander, curry powder, dill, garlic, mint, oregano, tarragon, thyme
Rice Chives, cumin, curry powder, garlic, sage, tarragon Spinach Basil, garlic, nutmeg, tarragon
Yellow and Zucchini Squash Basil, chives, coriander, dill, garlic, ginger, marjoram, oregano, rosemary, savory, tarragon
Winter Squash Allspice, cinnamon, cloves, curry powder, ginger, mace, nutmeg
Sweet potatoes Allspice, cinnamon, cloves, ginger, nutmeg
Tomatoes Basil, chives, coriander, dill, garlic, marjoram, oregano, rosemary, sage, savory, tarragon, thyme
Turnips Allspice, cinnamon, ginger, nutmeg

What is the daily recommended amount of sodium for adults?
A. The amount of salt in a food is listed as “sodium” on the Nutrition Facts label that appears on food packaging. The Dietary Guidelines recommend that the general population consume no more than 2,300 milligrams of sodium a day (about a teaspoon of table salt). Most food labels shorten the word “milligrams” to “mg.” Dietary recommendations and food labels use sodium rather than salt since it is the sodium component of salt that is most relevant for human health. Always follow your doctor’s recommendation about how much sodium you can have daily.

Q. How can I tell if a food is low in sodium or high in sodium?
A. The Nutrition Facts label that appears on food packaging also lists the “% Daily Value” for sodium. Look for the abbreviation “%DV” to find it. Foods listed as 5% or less for sodium are low in sodium. Anything above 20% for sodium is considered high. Try to select foods that provide 5% or less for sodium, per serving.