My Mother's Day Gift to All--Delicious Herbal Salt-Free Seasoning Blends!

You can mix up your own special salt-free herb blend.

Happy Mother's Day to all of you, dear readers!  As promised, I wanted to share a few more delicious ways to cut back on your salt intake while cooking.  Here are two more wonderful recipes for herbal salt-free seasoning blends you should try. 

Whether you chose to experiment in your recipes or sprinkling in place of salt on your cooked foods, these two blends  go nicely on pretty much everything.  The important part is they're less expensive than the commercial brands and can be altered according to the spices and herbs you're particularly fond of.  These will provide a starting point.  Feel free to make any adjustments and enjoy this bounty of new colorful flavors.

The first blend is perfect for boosting the flavor of soups, stocks, meats,  and cheese and bean spreads.

The #2 blend is slightly nipper that you can add to practically everything to perk up flavor--especially chicken and ground beef or turkey casseroles.  If you prefer to reduce the heat, then add only 1/4 teaspoon of cayenne pepper. 



Herbal Salt-Free Blend #1

3 tablespoons dried leaf thyme
3 tablespoons dried marjoram
3 tablespoon dried summer savory
1 tablespoon dried sweet basil
1-1/2 teaspoons dried rosemary, crushed
1/2 teaspoon crushed, dried sage
1/2 teaspoon fennel seeds (optional)

Crush the dried herbs and blend well.  If you want a finer powder, then you need to process these ingredients in your food processor.  Spoon into a shaker-top container.

Herbal Salt-Free Blend #2

2 tablespoons dried sweet basil
2 tablespoons dried paprika (all varieties work)
2 tablespoons dried leaf thyme
2 tablespoons dried marjoram
1 tablespoon ground ginger
1 teaspoon dry mustard
1 teaspoon dried crushed sage
1/2 teaspoon cayenne pepper
2 teaspoons finely grated lemon rind (optional, if you have it)

Mix up the same way above by hand or in the food processor and then store in a shaker-top container also. 

ENJOY!

How to Take Charge of Your Blood Pressure

Keeping a check on your blood pressure can save your life.

Women are developing more cases of hypertension these days.  Stress, diet, and our own heredity has a lot to do with the problem.  However, there are some unexpected ways to control your blood pressure.  Whether you currently take medication or not,  you can help yourself even further. 

Lower Sodium Intake or Turn to Spices and Herbs to Season

Try cutting back on sodium when possible.  Reduce or cut out the salt in some of your recipes.  Experiment with substituting different herbs and spices when cooking instead.  Herbal salt-free blends like the one I posted a while is back help bring out the flavor of foods.  I will share other delicious blends tomorrow!

The recommended allowance for salt for each of us is one teaspoon a day.  And yet, we are addicted to salt.  I know I consume way too much.  Gradually, I am weaning myself away, working with herbs and spices in my recipes, and learning to read food labels more carefully also.  Taking precautions now can only be beneficial in the future for any of us.

Make Sure to Get Enough Magnesium and Potassium 

Something you may not realize is the importance of magnesium and potassium in your diet.  In one study, the recommended amount of magnesium is between 350-400 mg and 4,700 mg of potassium.  In simple terms, you need to eat about 2-1/2 cups of fruits and vegetables a day with those two minerals.  The best sources are soybeans, spinach, potatoes, kidney beans, and bananas.

Avoid Cured or Luncheon Meats and Other Foods That Contain Tyramine

Other foods you try to limit are any aged cheeses, fermented, pickled or cured foods like sausages, bacon and luncheon meats.  Besides the sodium, these particular foods contain tyramine, an amino acid-based compound that can increase blood pressure when on certain medications.

Taking a nap can also be help.  The best way is to stick to a time for your nap break and fit it into your day, if you can squeeze this routine into your schedule.   

One last thing to try is taking up yoga and meditation.  These are proven to calm and help lower your blood pressure.  If those are not for you, try to set ten minutes aside in your day to stretch,  close your eyes, and clear your mind while you breathe deeply even can help.



  

Cut Back on Salt, But Keep the Flavor With My Herb Substitute Mix

All of us hear how important it is to cut down on our salt intake.  Still, it's hard to do when forced to eat something that tastes bland.  However, I found a great mix of herbs can help add the necessary flavor without making any sacrifices in the taste department. 

This blend is good on practically everything from chicken, fish, meat, bean dishes, and vegetables. 

Start gradually cutting back on that salt.  If you gradually ease into using a herb substitute on your food, you will be doing your body a world of good.  Your blood pressure for one will improve.  So shake my herb mixture and still enjoy your food and health!

My Herb Substitute for Salt

1 tablespoon garlic powder (not garlic salt)
1 teaspoon basil
1 teaspoon marjoram
1 teaspoon thyme
1 teaspoon mace
1 teaspoon of onion powder (not onion salt)
1 teaspoon black pepper
1 teaspoon sage

Mix everything and store in your empty spice bottle with the shaker or empty salt shaker.