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


Roasted Cauliflower & Turmeric

Turmeric works really well with cauliflower. I enjoy how this white veggie caramelizes and becomes sweeter when roasting it.


  • 1 large head of cauliflower
  • Salt & pepper to taste
  • 2 tbsp olive oil, divided
  • 1 teaspoon freshly grated ginger
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 cup fresh chopped cilantro



  1. Preheat oven to 400 degrees.
  2. Remove the leaves and trim the stem end of the cauliflower, cut into 1/2 inch slices.
  3. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Sauté the cauliflower until golden brown, about 4 minutes. Gently transfer to a baking sheet.
  4. Whisk together the remaining 1 tbsp of olive oil, ginger, cumin, and turmeric. Brush or spoon the mixture onto the cauliflower.
  5. Roast in the oven until tender, about 15-20 minutes. Garnish with cilantro and serve warm.