High blood pressure is a common ailment these days that can be offset through lower sodium consumption. Once we are used to flavouring our foods with salt, however, it becomes very difficult to want any other flavour. Many cooks are simply unaware of the various herbs that work with certain foods. It takes some time to experiment with a variety of herbs and spices to learn which ones your palate desires most. Once you begin to understand each flavour, though, you can be more creative in using those herbs and spices to enhance your favorite recipes and reduce the salt tremendously.
Note that there is a difference in strength between fresh and dried herbs. Depending upon the recipe, it may make a big difference. When a recipe calls for dried, use that. If a recipe calls for fresh herbs, it is also best to use them. However, in off seasons, you may need to use dried herbs in their place. Typically, you would use half of what is called for as dried herbs are sometimes more potent. Always err on the side of less. You can always add more.
The list of herbs and spices below can give you a start in learning to enhance foods without too much salt:
Beef
Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
Lamb
Curry powder, garlic, rosemary, mint
Pork
Garlic, onion, sage, pepper, oregano
Veal
Bay leaf, curry powder, ginger, marjoram, oregano
Chicken
Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme
Fish
Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper
Carrots
Cinnamon, cloves, marjoram, nutmeg, rosemary, sage
Corn
Cumin, curry powder, onion, paprika, parsley
Green Beans
Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme
Greens
Onion, Pepper
Peas
Ginger, marjoram, onion, parsley, sage
Potatoes
Dill, garlic, onion, paprika, parsley, sage
Summer Squash
Cloves, curry powder, marjoram, nutmeg, rosemary, sage
Winter Squash
Cinnamon, ginger, nutmeg, onion
Tomatoes
Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper
