Sodium is a mineral found in salt. It helps our muscles and nerves function, but too much sodium can increase your risk for high blood pressure. You can reduce your sodium intake by using salt-free seasonings, like herbs and spices. This can be a great way to make your meals tasty while keeping your heart healthy! 

Common Herbs and Spices 

• Basil: Adds a sweet, fresh flavor to pasta dishes and salads. 

• Cilantro: Gives freshness to salsas and salads. Often used in Mexican and Asian dishes. 

• Oregano: Perfect for pizza and Italian dishes. 

• Parsley: Brightens up soups and adds freshness to any dish.  

• Thyme: Gives a warm, Earthy flavor that is perfect for seasoning meats and soups.  

• Cumin: Adds a warm, nutty flavor to soups and tacos. Pairs well with Mexican and Indian dishes.  

• Ginger: Adds a spicy kick to Asian dishes. 

• Onion Powder: Great for enhancing the flavor of meats and vegetables. 

• Paprika: Adds a sweet, smokey flavor that goes well with stews and meats. 

Tips for Using Herbs and Spices: 

• Fresh vs. Dried: Add fresh herbs at the end of cooking for the best flavor. Use dried herbs and spices during cooking to let the flavors blend.  

• Experiment: Get creative and mix different herbs and spices to make your own special seasoning. It can be fun to play around with different combinations to find your favorite flavors! 

• Practice Makes Perfect: Try using at least 3 different herbs or spices in your meals this month and see how they can boost the flavor! Keep in mind that cooking without salt doesn’t mean you have to sacrifice taste. Check out the recipe below to help get you started! 

Roasted Rosemary Chicken and Vegetable Recipe 

Ingredients 

• 2 medium zucchini 

• 1 medium carrots 

• ½ bell pepper 

• ½ large red onion 

• 8 garlic cloves 

• 1 tablespoon olive oil 

• ¼ teaspoon ground pepper 

• 4 chicken breasts, bone-in 

• 1 tablespoon dried rosemary 

Preparation

1. Preheat the oven to 375 degrees F
2. Slice the zucchini 1/2″ thick; slice the carrot and bell pepper 1/4″ thick; cut onion into 1/2′ wedges; crush garlic gloves
3. Combine the zucchini, carrot, bell pepper, onion, garlic and oil in a 13″ x 9″ roasting pan. Season the mixture with 1/2 teaspoon black pepper and toss to coat. Roast until vegetables are heated through, about 10 minutes.
4. While vegetable are roasting, lift up the skin from the chicken breasts and rub the flesh with black pepper and crumbled rosemary. Replace the skin, and then season the chicken all over with additional pepper and rosemary, as desired.
5. Remove the roasting pan from the oven, and place the chicken, skin sides up, on top of the vegetables. Return to the oven and continue roasting until the chicken is cooked through and vegetables are tender (about 35 minutes).

*Recipe Source: www.davita.com