If you are trying to cut back on salt, but find your foods are lacking in flavor, here are some blends that may help. You can combine these ingredients in a jar and cover tightly. Shake before sprinkling on foods and store in a dry, dark place.
Chinese five-spice (for chicken, fish, or pork)
Blend 1/4 cup of ground ginger, 2 tablepoons of ground cinnamon, 1 tablespoon of ground all-spice, 1 tablespoon of anise seeds, and 2 teaspoons of ground cloves.
Mixed herb blend (for salads, pasta salads, steamed veggies, vegetable soup, or fish)
Blend 1/4 cup of dried parsley flakes, 2 tablespoons of dried tarragon, 1 tablespoon of dried oregano, 1 tablespoon of dill weed, and 1 tablespoon of celery flakes.
Curry blend (for rice, lentil, veggie dishes, and chicken)
Blend 2 tablespoons of turmeric, 2 tablespoons of ground coriander, 1 tablespoon of ground cumin, 2 teaspoons of ground cardamom, 2 teaspoons of ground ginger, 2 teaspoons of black pepper, 1 teaspoon of powdered cloves, 1 teaspoon of cinnamon, and 1 teaspoon of ground nutmeg.
Italian blend (for tomato-based soups, pasta dishes, chicken, pizza, focaccia, and herbed bread)
Blend 2 tablespoons of dried basil, 2 tablespoons of dried marjoram, 1 tablespoon of garlic powder, 1 tablespoon of dried oregano, 2 teaspoons of thyme, 2 teaspoons of crushed dried rosemary, and 2 teaspoons of crushed red pepper.
Mexican chile blend (for chili with beans, enchiladas, tacos, fajitas, chicken, pork, and beef)
Blend 1/4 cup of chile powder, 1 tablespoon of ground cumin, 1 tablespoon of onion powder, 1 teaspoon of dried oregano, 1 teaspoon of garlic powder, 1 teaspoon of ground red pepper, and 1/2 teaspoon of cinnamon.
Greek blend (for seafood, poultry, and herbed bread)
Blend 3 tablespoons of garlic powder, 3 tablespoons of dried lemon peel, 2 tablespoons of dried oregano, and 1 teaspoon of black pepper.
Easy dip blend (for mixing with cottage cheese, low-fat sour cream, plain Greek yogurt, chicken, or fish)
Blend 1/4 cup of dried dill weed, 1 tablespoon of dried chives, 1 tablespoon of garlic powder, 1 tablespoon of dried lemon peel, and 1 tablespoon of dried chervil.
American Dietetic Association (now called the Academy of Nutrition and Dietetics) Complete Food and Nutrition Guide, p. 167