Guide to Seasoning Vegetables

Once you stop using butter, margarine, and salt, you will discover that vegetables have subtle, delicious flavors of their own. There are many ways to enhance the naturally delicate flavors of vegetables. Try some of the suggestions listed below.

Black pepper
White pepper
Lemon pepper
Cayenne (red pepper)

No-Salt Seasoning Mixtures
Seasoning mixtures without salt are available in the store; use 1/8 teaspoon per serving. Examples are Bell’s Poultry Seasoning®, Fines Herbs®, Italian Herbs®, Bouquet Garni®, No-Salt Mrs. Dash®.

AHA Herb Mix (American Heart Association)
1/2 teaspoon cayenne (red pepper)
1 tablespoon garlic powder
1 teaspoon each of the following ground* seasonings:
basil, thyme, parsley, savory, mace, onion powder, black pepper, and sage.
*If you start with leaves, use 1 1/2 teaspoons each of basil, parsley, and sage, and 1 1/4 teaspoons each of thyme and savory. Combine all the seasonings in a blender. Blend the ingredients at medium-high speed until they are ground.

Blend for Vegetables and Meat
1 teaspoon thyme
1 teaspoon marjoram
3/4 teaspoon rosemary
1 1/2 teaspoon sage

Blend for Vegetables and Poultry
3/4 teaspoon marjoram
1/2 teaspoon thyme
1/2 teaspoon dried oregano
1/2 teaspoon sage

Blend for Vegetables and Fish
3/4 teaspoon parsley flakes
1/2 teaspoon onion powder
1/2 teaspoon sage
1/4 teaspoon marjoram
1/4 teaspoon paprika

Blend for Potatoes
1 teaspoon dry mustard
1/2 teaspoon sage
1/2 teaspoon thyme
1/4 teaspoon marjoram

Herbs for Specific Vegetables
Asparagus-Caraway seed, dry mustard, nutmeg
Broccoli-Oregano, tarragon
Cabbage-Basil, cinnamon, dill, mace, dry mustard, nutmeg, savory
Carrots-Chili powder, cinnamon, ginger, mace, marjoram, mint, nutmeg, parsley, poppy seed, thyme
Corn-Chili powder, chives, curry powder, parsley
Green beans-Basil, bay leaf, dill, cinnamon, lemon juice, mace, marjoram, nutmeg, onion, oregano, rosemary, sesame seed
Peas-Cinnamon, dill, mace, marjoram, mint, mushrooms, dry mustard, onion, oregano, parsley, green bell peppers, poppy seeds, savory, thyme
Squash-Basil, ginger, mace, marjoram, oregano Sweet potatoes-Allspice, cardamom, ginger
Tomatoes-Basil, chives, dill, marjoram, oregano, parsley, sage, tarragon, thyme.

Lemon Juice and Vinegars
Fresh lemon juice Fresh lime juice Vinegars: Balsamic, white wine, red wine, raspberry, blackberry, huckleberry, tarragon, parsle~ sage, etc.

In small amounts (1/4 to 1/2 teaspoon per person per meal) you may use the following:
Tamari soy sauce
sugar free salsa

Salsa Recipe
2 medium tomatoes, finely chopped
1/2 cup chopped scallions
2 tablespoons very finely chopped hot pepper (either fresh or canned green chilies or jalapeno pepper)
1 tablespoon red wine vinegar
In a small bowl combine all ingredients and store in the refrigerator.