The Spice of Life!

Cutting back on salt is a helpful way to control high blood pressure and improve overall health. So, you may be asking yourself “if I should cut back on salt, then what do I use in its place?” Great question! – Here are some suggestions:

For meat, poultry and fish, try one or more of these combinations of spices and herbs:

  • Beef: Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
  • Lamb: Curry powder, garlic, rosemary, mint
  • Pork: Garlic, onion, sage, pepper, oregano
  • Veal: Bay leaf, curry powder, ginger, marjoram, oregano
  • Chicken: Ginger, marjoram, oregano, paprika, rosemary, sage, tarragon, thyme
  • Fish: Curry powder, dill, dry mustard, marjoram, paprika, pepper

For Vegetables

  • Carrots: Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage
  • Corn: Cumin, curry powder, onion, paprika, parsley
  • Green Beans: Dill, curry powder, marjoram, oregano, tarragon, thyme
  • Greens: Onions, pepper
  • Potato: Dill, garlic, onion, paprika, parsley, sage
  • Summer Squash: Cloves, curry powder, marjoram, nutmeg, rosemary, sage
  • Winter Squash: Cinnamon, ginger, nutmeg, onion
  • Tomatoes: Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

Grilled Peppery Top Round Steak with Parmesan Asparagus

Marinate: 6 hours or overnight

Cook: 10 minutes

Makes: 4 Servings


  • 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
  • 1 pound asparagus, trimmed
  • 1 teaspoon olive oil
  • 3 tablespoons shredded
  • Parmesan cheese
  • Salt


  • 1/4 cup red wine vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon fresh thyme
  • 2 large cloves garlic, minced
  • 2 teaspoons steak seasoning blend
  • 1 teaspoon crushed red pepper


  1. Combine marinade ingredients in medium bowl. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
  2. Remove steak from marinade; discard marinade. Toss asparagus with oil. Place steak in center of grid over medium, ash-covered coals; arrange asparagus around steak. Grill steak, uncovered, 8 to 9 minutes for medium rare doneness, turning occasionally. Grill asparagus 6 to 10 minutes or until crisp-tender, turning occasionally.
  3. Sprinkle cheese over asparagus immediately. Carve steak into thin slices. Season with salt, as desired. Serve with asparagus.

Cook’s Tips:

  • To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of spear, leaving small space between spears. Use tongs to turn entire asparagus “ladder” for even cooking.

Nutrition information per serving:

238 calories; 10 g fat (3 g saturated fat; 6 g monounsaturated fat); 64 mg cholesterol; 272 mg sodium; 5 g carbohydrate; 3 g fiber; 31 g protein.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.