Food Combination Herb and Spice Guide

Shake The Salt

If you grew up adding salt to most of your meals and while preparing recipes, you may find it difficult to stop adding it to flavor your favorite foods. After all the first thing people do when something is lacking in flavor is grab the salt shaker and start shaking away. Hypertension (high blood pressure) also known as the silent killer is on the rise in the U.S. affecting one in three adults. It affects over 76 million people over the age of 20 and is projected to increase by almost 10% in the next 20 years! When consumed in excess, Sodium which makes up 40% of salt can contribute to the development of this disease.  Studies have shown that reducing the average daily sodium intake from 3,300mg/day to the recommended 2,300mg/day could possibly reduce cases of Hypertension by 11 million! All it takes is reading the nutrition facts label, watching your portion sizes, and switching up what you use to add flavor to your foods.

The following guide has been adapted from information provided by the National Heart, Lung and Blood Institute ( This is the perfect guide for ways to make your meat, poultry, fish and veggies full of flavor without using salt!

Great combinations for your favorite meats:

Beef:  Marjoram, Nutmeg, pepper (black or red), sage, bay leaf, thyme, parsley, oregano, garlic

Chicken:  Paprika, rosemary, lemongrass, oregano, ginger, curry powder, tarragon, thyme, marjoram, garlic, pepper

Fish:  Curry powder, tarragon,  garlic,  lemon pepper, dill, dry mustard, pepper, marjoram, paprika, rosemary

Lamb:  Garlic, mint, rosemary, curry powder

Pork:  Dry mustard, pepper, oregano, sage, garlic

Veal:  Bay leaf, ginger, curry powder, oregano


Enhance the natural flavor in your vegetables:                                             

Carrots: Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage

Sweet potatoes:  Nutmeg, cinnamon, all spice, cardamom, cloves,  chili powder, rosemary, thyme,

Asparagus: Tarragon, lemon, garlic, pepper, nutmeg, rosemary

Green Beans: Curry powder, oregano, thyme, nutmeg, pepper

Broccoli: Basil, dill, garlic, marjoram, thyme

Spinach:  Basil, garlic, dill, cumin, nutmeg, red pepper flakes, black pepper

Squash & Zucchini: garlic, dill, oregano, basil, rosemary, paprika, sage

Tomatoes:  Chili powder, oregano, tarragon, thyme, dill, basil,  parsley, garlic