How to Substitute Herbs and Spices for Excess Salt, Sugar, and Fat

Excess fat, salt, and sugar in foods contribute to several health problems. However, we do not have to compromise taste. Just substitute excess salt, sugar, and fat for herbs and spices when cooking.

How to Substitute Salt for Herbs

  The spices most used to replace the taste of salt are black pepper, onion, ginger, garlic and curry powder, cumin, dill seeds, and basil.  Or you can make a home mae salt-free bleed. See recipe below:

Salt-Free Blend—makes about ⅓ cup 

1 tablespoon mustard powder 

2 teaspoons parsley 

2 teaspoons onion powder 

2 teaspoons thyme 

1 tablespoon garlic powder 

2 teaspoons dill weed 

2 teaspoons savory 

2 teaspoons paprika 

2 teaspoons lemon peel

Recipe retrieved from the article “Cooking with Fresh Herbs”, please see below

Best herbs and spices to Substitute Excess Sugar 

  Allspice, cloves,  Cinnamon, Nutmeg, Anise, Cardamom, ginger and mace


Adding Flavor without adding BAD fat

  • Add fresh basil leaves on top of tomato soup before serving it.
  • Season lentils and cauliflower with turmeric and pepper.
  • Warm up carrots with ground nutmeg and cinnamon.
  • Make popcorn with garlic powder and cayenne.


Pairing Herbs and Spices with Dishes

Please refer to the table below for more culinary information and pairing herbs and spices with dishes.

Table retrieved from the article “Shopping for Health: Herbs and Spices”, to see the full table, please click the article below


Please check the other blogs on herbs and spices series : )




Posted: August 22, 2023

Category: Health & Nutrition
Tags: CookingWithHerbsAndSpices, HealthBenefitsOfHerbsAndSpices, Herbs And Spices

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