Get the Salt Out (9 page)

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Besides their taste, there’s another reason to use herbs and spices in cooking:
many of them are rich in nutrients that are beneficial to our health. The herb tarragon, for
example, is an excellent source of potassium, a mineral that works in a seesaw balance with sodium and can counteract some of sodium’s negative effects. Ounce for ounce, tiny tarragon packs a powerful nutritional punch: according to Judith Benn Hurley, author of
The Good Herb
(William Morrow and Company, 1995), one tablespoon of tarragon supplies 145 milligrams of potassium. By comparison, three ounces of potassium-rich chicken contain 195 milligrams.

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For the best effect, use herbs and spices that are at their peak of flavor and aroma.
Dried herbs and spices have a shelf life of only about six months; after that, many of them develop lifeless or unappetizing tastes. To keep their flavor as vibrant as possible you should store herbs and spices in small, airtight jars in a cool, dry, dark place away from the kitchen stove. When you open, a jar of dried herbs, they should send out a fresh, strong, distinctive aroma. If they don’t—if they taste more like hay than the herb they are supposed to be—you aren’t utilizing the full flavoring potential of herbs. Better to discard the old batch and find some fresher herbs that will make your salt-free meals come alive.

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If you don’t use dried herbs soon after purchase,
either buy them in smaller amounts or transfer some of them to a plastic bag and store them in the freezer.

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Keep zesty ground herbs like garlic powder, onion powder, or cayenne pepper in shakers
on the table. They make tasty, healthful condiments you can use in place of salt. (Be sure to buy garlic and onion
powder,
not garlic and onion
salt.) One Salt Shaker.

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Try the refreshing flavor of fresh herbs
on both raw and cooked foods. Once you try them, you might just prefer the taste of fresh herbs, as I do. (To use fresh herbs in place of dried herbs in a recipe, substitute two to four times the amount of fresh herbs as the indicated amount of dried herbs.) Easy-to-find
fresh herbs include basil, oregano, dill, mint, rosemary, thyme, and tarragon.

BONUS TIP:
If you really enjoy the flavor of fresh herbs, you might want to consider growing your own in a garden or in pots on your windowsill. It’s quite a thrill to watch the herbs grow and to have ready-to-snip herbs at your fingertips.

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Fresh herbs can be frozen.
Whether you grow herbs yourself or find them in the produce section of your supermarket, never let fresh herbs wilt away and go bad in the refrigerator. Put the leaves, whole or chopped, in small bags and freeze them for future use. When you use them, you can add them frozen to cooked dishes; there is no need to defrost them.

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Use the flavoring magic of herbs to make savory Herb Butter.
It’s a delicious condiment that can add a gourmet touch to an everyday meal, and it has hundreds of possible uses. Try brushing fish with dill butter, topping baked potatoes with basil butter, or adding tarragon butter to steamed asparagus spears. To make Herb Butter, follow this simple recipe, which I use.
One Salt Shaker.

Combine both ingredients in a small bowl and mix together with a spoon until smooth and creamy. Cover tightly and chill for a few hours for the best flavor.
Makes
½
cup.

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For fancier Herb Butter combinations,
you also can add a few teaspoons or tablespoons of salt-free tomato paste, lemon juice, wine, or vinegar to the basic recipe.
One Salt Shaker.