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NOURISHING NEWS: Seasonings to Enhance Your Meals
May 2004

Add a little “spice” to your life! Do your meals lack flavor and are you compensating with the “salt-shaker”? Our sense of taste and smell may be altered by medication, medical conditions or treatments as well as just the aging process. The good news is that we do not have to be resigned to dull and boring meals or rely solely on that saltshaker. All it takes is to be a little adventurous! There is an array of seasonings including herbs and spices that can enhance flavor, color and interest without adding sodium and fat. In fact, many of these flavor enhancers may contain “health-promoting” substances also known as phytonutrients. Whether you are cooking or find your prepared meals need a little “pizzazz”, when used correctly, seasonings can add a new dimension of flavor and enjoyment to meals.
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GUIDELINES FOR ADDING SEASONINGS
• A little goes a long way, use sparingly– about 1/4 teaspoon per serving to start. Dried herbs are more concentrated than fresh, use 1/4 as much dried herbs when substituted for fresh herbs.
• Commercially available blends of herbs such as Italian blends of basil, oregano, rosemary and savory or French herbs (“herbes of Provence”) take the guesswork out of seasoning.
• To release flavor, crush dry herbs or finely chop fresh herbs.
• Store dried herbs and spices in airtight containers in a cool dark place, use within 3-6 months for optimal quality.
• For foods requiring a long cooking time, add herbs and spices toward the end of cooking. For chilled foods such as salads and dips, add seasoning several hours ahead to allow flavors to blend.


TRYING TO CUT DOWN ON FAT AND SODIUM?

HIDDEN SOURCES OF SODIUM...LOOK FOR THESE WORDS:
Be sure to read ingredients for hidden salt, including: sodium, teriyaki or soy sauce, monosodium glutamate (MSG), baking soda or powder and brine - to name a few. Check the number of milligrams of sodium on the label. Remember, dietary guidelines recommend limiting sodium intake to 2400 mg/day. Most salt substitutes contain potassium and may be harmful for some people, especially those with kidney disease, check with your physician or dietitian.

POTENTIAL HEALTH BENEFITS
Herbs, spices and seasonings not only enhance flavor, studies have now identified phytonutrients in them that may also enhance health. Oregano, citrus peel, rosemary, nutmeg, fennel, thyme, spearmint, ginger, garlic and onion are among these powerful flavor enhancers!

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