Interactive: Cut down on salt — without cutting down on taste

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TOPIC
Eat better

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Yes, you can reduce your salt intake and still give your taste buds some zing to sing about. Use this interactive tool to match the items on tonight’s menu with the herbs and spices that pair best with each one. That way, you’ll dish up a meal that’s long on taste but lower in salt.

By reducing the salt and upping the use of herbs you may have never tried, you’ll also derive the health benefits that many herbs and spices are believed to carry. Caraway seed and black pepper, for example, are two of the many flavourings believed to soothe the digestive system, while the aroma of rosemary may relieve headaches.

Of course, the suggestions listed here are just a starting point: Experiment to find the taste combinations you find most appealing.

Remember to:

  • Be generous with fresh herbs, which contribute a delicate flavour, and add them to cooked dishes near the end.
  • Be sparing with dried herbs, and add them early in the cooking process.
Use the interactive tool Print our food/herb pairing chart 
Click here to print
When you’re cooking this…Try pairing it with this flavour booster…
VEGETABLES
Beans, greenBorage

Chervil
BeetsDill

Marjoram
CabbageCaraway seed
CarrotsMint

Marjoram

Thyme

Ginger
EggplantOregano

Thyme
MushroomsThyme

Parsley

Oregano

Tarragon
PeasChervil

Mint
PeppersOregano
PotatoesRosemary

Tarragon

Thyme

Dill

Chives
PumpkinSage
SaladsChives

Mint

Cilantro

Italian (flat leaf) parsley

Chervil

Borage
SpinachNutmeg
Squash (summer)Oregano

Thyme

Parsley
Squash (winter)Cardamom

Cinnamon

Cloves
Sweet potatoCardamom

Cloves
Tomatoes and sauceBasil

Oregano

Thyme

Tarragon

Marjoram

Chervil

Parsley
TurnipsThyme
MEAT & SUBSTITUTES
Beans (dried)Bay leaf

Oregano

Cumin

Cilantro

Parsley (flat leaf)
BeefBlack pepper

Rosemary

Parsley
ChickenTarragon

Smoked paprika

Oregano

Basil

Rosemary

Cumin

Cilantro

Parsley
EggsChives

Tarragon

Dill

Cayenne
FishDill

Marjoram

Oregano

Fennel

Saffron

Basil

Thyme

Chervil

Chives

Cilantro
HamCloves

Parsley
LambMint

Oregano

Rosemary
PorkSage

Marjoram

Fennel
SalmonDill

Ginger
ShellfishBasil

Chervil

Chives

Cilantro
TurkeySage

Fennel

Rosemary

Cumin

Parsley
VealTarragon

Sage
MISCELLANEOUS
Cream sauceBorage

Chervil

Chives

Parsley
PastaBasil

Poppy seed
RiceSaffron

Cilantro
Salad dressingFennel

Tarragon

Chives
StockBay leaves

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References
  • Irma S. Rombauer and Marion Rombauer Becker, Joy of Cooking (Indianapolis: The Bobbs-Merrill Company; reprinted New York: Plume/New American Library), 1973.
  • Jamie Oliver, Cook with Jamie (New York: Hyperion), 2007.
  • Julee Rosso, Great Good Food (New York: Crown), 1993.
  • Rosamond Richardson, Exotic Spices (London: Piatkus), 1985.
  • Saskatchewan Herb and Spice Association, Spice Tour: website

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