Today is a perfect day to promote the reduction of sodium intake in your diet. Why? Because it is “More Herbs, Less Salt Day.”
Now you must admit many of us put salt on everything. Often the foods eaten and the beverages we drink contain excessive amounts of sodium, which is used to preserve, extending the shelf life of that ingredient. The level of salt intake cannot be controlled when consuming foods from outside places such as delis, fast food establishments, and restaurants.
It can appear as if cutting back on salt (sodium) may be a big challenge. How can you not indulge in robust flavors from aromatic leaves, stems, and flowers, dried yet even better when fresh?
View it as the variety, versatility, and the exclusion of fat when introducing fresh herbs to your home cooked cuisines.
Leave the salt on the sideline!!!
Below try out a single herb or mix a few to create your signature flavors.
Basil
There are several types of basil such as cinnamon, holy, lemon, and opal. The most common usually seen in the local market would be great basil or sweet basil. It has a strong delicate flavor with a slight peppery, clove like taste. Its best to add it last to the cooking process. Too much heat compromises the flavor and nutrients.
- Pairs well with mozzarella cheese, chicken, fish, lamb, marinara sauce, pasta, pizza, tomatoes, and olive oil.
- Choose and purchase basil that has bright green leaves. Avoid flower buds and wilted or brownish leaves. Dried is available all year round yet it exhibits a much weaker flavor tone.
Bay leaf
A small tree in Asian terrains bears the bay leaves. The leaves are tough and glossy, with a balsamic aroma, peppery flavor profile. Add it to the beginning stage of the cooking process then discard at the end.
- Pair with chicken, rice dishes, soup, and stew; suited for Mediterranean and Southeast Asian cuisines. One to two leaves are usually all that’s needed if cooking a small amount.
- Whole dried leaves are available all year round.
Chives
They are thin grass like hollow stems that consist of a mild onion flavor. There is another similar variety such as garlic chives. It is best to add it last to a dish. High heat and long cooking time will have a negative effect of flavor lose.
- Pairs well with cheese, chicken, eggs, fish, potatoes, sauce, and soup when added as garnish.
- Can be easily homegrown or purchased from the local market. Available dried all year round or fresh.
Cilantro
It has a pungent aroma with tangy citrus flavor. Bright green leaves thin stem. The stalky ended portion tend to be more bitter in taste. Best to add it at the end of cooking process or as a garnish since overcooking can lead to a soapy aftertaste.
- Great addition to chicken, fish, shellfish, salads, salsa, and soups; suited for Asian, Mexican, and South American cuisines.
- Choose light to bright green bunches. Do not use tough stems or discolored rust-like leaves. Best purchased in fresh form.
Oregano
It has a strong peppery flavor. It consists of thin woody stalks with micro dark green leaves.
- Pairs well with tomatoes and good addition to pasta sauce; suited for Mediterranean and Mexican cuisines.
- For fresh choose oregano with vibrant dark green leaves. It’s also available dried and crushed.
Rosemary
The needlelike leaves attached to evergreen bushes, grown wild. It has a strong aroma of pine. It is added at the beginning of the cooking process but discard before serving the cuisines.
- Great to used when stuffing, roasting and grilling meat. Pairs well with beef, game, lamb, marinade, pork, poultry, stews, and veal.
- Choose dark green fresh rosemary. Dried rosemary is available but holds little to no flavor and becomes harder to chew.
Tarragon
It has dark green leave, micro grey flowers attached to a bushy plant long narrow stem like branches. It possesses a pungent flavor.
- Pairs well with chicken, eggs, fish, tomatoes, salad dressing, and sauces.
- Available dried all year round but can be purchased fresh which get the most out of flavor.
Thyme
It has tiny greenish-grey leaves with woody stems, attached to bushy plant. It strong flavored with similar notes to that of sage.
- Pairs well with beef, fish, poultry, shellfish, soup, stew, tomatoes, and vegetables. It is often added to stocks.
- Available all year round in dried form and can be purchased fresh.
Handle and Store
- Stored upright,
Cover leaves loosely with plastic wrap. Submerge stems in water.
OR
Loosely cover bunch with a damp paper towel.
- Refrigerate fresh herbs at 34°F – 40°F (1°C- 4°C).
- Dry fresh herb such as thyme can be dehydrated or put on parchment paper-lined baking sheet pan and dried in the oven at 100°F (38°C) for 10 minutes. It can be placed in an airtight container in a cool and dry place.
- Make sure to avoid light, heat, and moisture since this will affect the flavor.
- When properly stored, fresh herbs will last up to 5 days. Homemade dried herbs will last 10 to 12 weeks.
- When a recipe calls for tablespoon or teaspoon, the leaves are used. When the bunch or sprig is indicated it mean the whole stem form.
- Dried form of herbs are commonly found and purchased from the local market. Always choose fresh herbs whenever possible.
Helpful Tips To Limiting Salt (Sodium) Intake
Recommended by the Dietary Guidelines for Americans
- Children ages 1 to 3 years old limit to 1,200 milligrams per day,
4 to 8 years old limit to 1,500 milligrams per day,
9 to 13 years old limit to 1,800 milligrams per day,
14 years and older limit intake to less than 2,300 milligrams
per day.
- Limit intake to small portion sizes of processed, prepared, and ready to eat foods.
- Consider low sodium cold cuts and fresh or no salt prepared foods.
- When using canned goods like beans, be sure to rinse them off under cold water before using.
- Check the package’s nutritional label for sodium level which gives you the advantage to make sure it’s not packed with high amounts.
- Get creative add herb mix to your homemade meal or use one of the herbs from the list above as the star herb in your dish.
Notes:
Use one-half (½) to one-third (1/3) dried herbs to fresh in the given recipe.
Example, A recipe calls for 1 Tablespoon of fresh tarragon, you will substitute it with 1 teaspoon of dried tarragon. You can always add more making any necessary adjustments to your liking.