Ingredient Guide for Adding Flavor to Your Food

Building a Healthy BostonMayor Martin J. Walsh

Made possible by funding and support from the Centers for Disease Control and Prevention’s REACH Obesity and Hypertension Demonstration Project.

Eating too much salt can lead to high blood pressure, heart disease and stroke. Take control of your health. Read the label and look for the lowest sodium choice. You can find simple ways to reduce sodium at www.bphc.org/SwapTheSalt

In this guide, you’ll �nd descriptions and suggestions on how to �nd some of the most common and versatile ingredients, as well as how to use them. Try adding using them in your recipes instead of salt for healthier cooking. We’ve included guides for herbs, spices, home-made seasoning blends, citrus, garlic, onions, chilies and peppers.

HerbsHerbs come from the leaves of plants. They can be found either fresh or dried. You can substitute dried herbs for fresh, but since they are more concentrated in �avor, use only one-third of the amount of dried herbs for fresh herbs and add them to your recipe during cooking rather than at the end.

BasilAdds a fresh, slightly peppery taste. Try it with: tomatoes, pasta, sauces.

ThymeAdds a woodsy aroma. Try it with: chicken, pork, beef, lamb, vegetables and potatoes.

CilantroHas a fresh, woodsy scent with a slightly waxy, soapy or bitter taste. The dried form of cilantro is coriander. It tastes di�erent from fresh cilantro so try not to substi-tute them! Try it with: fresh salsas, �sh, vegetables.

ParsleyAdds a grassy, fresh note and a little bitterness. Try it with: chicken, steak, lamb, potatoes, sauces.

RosemaryAdds a piney, earthy, and woodsy aroma. Try it with: all types of meat, potatoes, sauces.

Fresh Dried

Fresh

Fresh Dried

Fresh Dried

Bay LeavesWhen added as whole leaves, imparts a mild woodsy �avor. Try it with: any soups, stews, or sauces.

OreganoHas an earthy and somewhat lemony �avor and scent. Try it with: tomato sauces, pasta, vegetables.

Fresh Dried

Dried

Fresh Dried

SpicesSpices come from the seeds, roots, bark, berries, or �ower buds of plants. They are usually found dried. You can either buy them ground, or you can buy them whole and grind them yourself.

PepperAdds a little bit of spice and heat to dishes.Try it with: just about anything

TurmericImparts a bright yellow color with subtle �avor to dishes. Try it with: rice, vegetables, just about anything.

CorianderEarthy and lemony. Try it with: chicken, lamb, �sh, vegetables.

CardamomAdds a piney, earthy, and woodsy aroma. Try it with: all types of meat, potatoes, sauces.

PaprikaAdds a sweet and sometimes smoky �avor, as well as an earthy red color. Try it with: just about anything. Great in hearty stews.

Whole

Ground

Ground

CloveBrings a warm, spicy �avor. Try it with: any baked goods, braised meat.

Garam MasalaA blend of spices usually including cinnamon, carda-mom, cloves, cumin, coriander, nutmeg, and/or pepper. Try it with: sauces, stews, curries.

GingerSpicy and sweet. Available fresh or dried and ground. Try it with: chicken, �sh, stir frys, baked goods.

CinnamonSpicy and sweet, adds a lot of warmth to any dish. Try it with: pumpkin and winter squash, any baked goods.

CuminBrings a strong, earthy, smoky aroma to dishes. Try it with: meats, stews and chilies.

Ground

Whole

GroundWhole

GroundWhole

Ground

GroundWhole

GroundWhole

GroundWhole

Salt-Free Seasoning BlendsAs you shop for new spices and seasonings, watch for salt listed in the ingredients. Many popular seasoning blends and �avoring packets have high amounts of salt. Choose salt-free versions instead. Or, try these no-salt seasoning recipes. They are a no-fat, low-sodium way to spice up your meals! Feel free to experiment and add or remove spices to suit your tastes.

Soul food seasoning recipeA great substitute for seasoning salts and Adobo.

1 tablespoon ground red pepper3 tablespoons garlic powder3 tablespoons onion powder1 tablespoon dried chili powder1 tablespoon paprika1 teaspoon thyme powder1 teaspoon freshly ground black pepper

Mix all of the ingredients together. Store in a sealed container. Makes about 3/4 cup.

Chinese Seasoning recipeA great substitute for soy sauce

4 teaspoons ground ginger2 tablespoons onion powder1 tablespoon anise seeds crushed2 teaspoons ground allspice1/2 teaspoon ground cloves2 teaspoons sesame seeds

Mix all of the ingredients together and store in a sealed container. Makes about ½ cup.

Italian Seasoning recipeSimilar Italian seasoning blends can also be found ready-made in the spice aisle, just check the ingredi-ents for salt

2 tablespoons garlic powder1 tablespoon parsley1 tablespoon basil1 tablespoon oregano1/2 teaspoon pepper1/2 teaspoon thyme2 teaspoons onion powder

Mix all of the ingredients together and store in a sealed container. Makes about ½ cup.

Simple Italian Flavor recipe2 teaspoons garlic powder 1 teaspoon basil1 teaspoon oregano 1 teaspoon powdered lemon rind

Mix ingredients in a blender and store in a glass container, add dry rice to prevent caking.

Taco seasoning recipe3 tablespoons onion powder2 tablespoons ground cumin1-1/2 teaspoon chili powder1/2 teaspoon cayenne1 teaspoon garlic powder

Mix all of the ingredients together and store in a sealed container. Makes about ½ cup.

Spicy Seasoning recipe1 teaspoon cloves1 teaspoon pepper1 teaspoon crushed coriander seed2 teaspoons paprika1 teaspoon rosemary

Mix in a blender and store in an airtight container.

More FlavorsCitrusA splash of juice from a lemon, lime, orange, or any other citrus fruit can add brightness to your dish. • Try placing halved lemons inside or lemon slices on top of chicken before roasting. • A squeeze of citrus juice into hearty stews or soups can help cut through the richness. Lemon juice can also minimize the “�shiness” of seafood. • Fresh squeezed juice can be used to make simple salad dressings and vinaigrettes that taste much fresher than anything from the store. • A lot of the �avor and fragrance of citrus comes from the colorful zest, or skin of the fruit. Try adding some into your dishes. Avoid the white pith beneath the zest, which can be bitter. • Citrus juice makes a great marinade for meats.

Garlic and OnionsCooking garlic and onions, either together or alone, can create a �avorful foundation for just about any recipe. In fact, they are often part of the backbone for some of your favorite recipes.

• Sofrito, the Spanish mixture of sautéed onion, garlic, and tomatoes • Mirepoix, the French mixture of sautéed onion, carrot, and celery. • Holy Trinity, the Cajun and Creole mixture of sautéed onion, celery, and green bell pepper

Chilies and PeppersWhether dried or fresh, mild or hot, powdered or whole, chilies and peppers add �avor, color, and excitement to any dish.

• In general, larger peppers (like bell peppers) are mild, while small peppers (like scotch bonnet or habañero) are hotter. • Dried chilies are usually soaked in water until soft, then pureed before they are added. • Consider roasting your peppers �rst. This adds an extra level of �avor. • Discard the inner seeds and membranes to cut down on heat without removing �avor. • When handling spicy peppers, try to wear gloves. Wash your hands thoroughly before touching your eyes.

Building a Healthy BostonMayor Martin J. Walsh

Made possible by funding and support from the Centers for Disease Control and Prevention’s REACH Obesity and Hypertension Demonstration Project.

Eating too much salt can lead to high blood pressure, heart disease and stroke. Take control of your health. Read the label and look for the lowest sodium choice. You can find simple ways to reduce sodium at www.bphc.org/SwapTheSalt