The Spice of Life!

By: Jacqueline Gomes, MBA, RDN

Cutting back on salt is a helpful way to control high blood pressure and improve overall health. Using a variety of spices in your meal preparation will make meals more interesting and you won’t even miss the salt! 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


Mediterranean Style Stuffed Peppers

The delicious stuffing features ground beef, brown rice, golden raisins and almonds seasoned with a flavorful Super Spice combination.

Makes: 8 Servings


  • 2 teaspoons Rosemary Leaves, finely crushed
  • 1 teaspoon Ground Cinnamon
  • 1 teaspoon Oregano Leaves
  • 1/2 teaspoon Sea Salt
  • 1 pound lean ground beef
  • 1 can (14 ounces) no salt added tomato sauce
  • 1/3 cup golden raisins
  • 1/4 cup toasted slivered almonds
  • 1 cup cooked brown rice
  • 1 egg, beaten
  • 4 medium green bell peppers, halved lengthwise, stem and seeds removed
  • 1/2 cup crumbled reduced fat feta cheese



  1. Preheat oven to 375 degrees F. Mix rosemary, cinnamon, oregano and sea salt in a small bowl. Set aside. Cook ground beef in a large skillet on medium-high heat 5 to 7 minutes or until no longer pink, stirring occasionally to break up meat. Drain fat. Add spice mixture; cook and stir 1 minute.
  2. Stir in tomato sauce, raisins and almonds. Bring to a boil. Remove from heat. Add rice and egg; mix well. Arrange bell pepper halves, cut-side up, in 13×9-inch baking dish. Spoon beef mixture evenly into bell pepper halves. Pour 1/4 cup water in dish. Cover with foil.
  3. Bake 45 minutes or until bell peppers are tender. Sprinkle filling with feta cheese. Bake, uncovered, 12 to 15 minutes longer or until cheese is lightly browned.

Recipe by: McCormick Spices