Eat Drink and Be Rosemary: Why You Should Celebrate National More Herbs Less Salt Day

More Herbs, Less Salt Day is a holiday created by Thomas and Ruth Roy of Wellcat Holidays and Herbs. This holiday dedicated to using a little less salt in meals and supplanting it with herbs instead. The day takes place towards the end of August because it’s when fresh herbs are typically at their peak.

So why is it important to have less salt in our diet? Because consuming just one teaspoon of salt per day exceeds the daily-recommended amount of sodium! That doesn’t even account for any other daily foods that contain sodium such as packaged foods or restaurant meals.

According to the Centers for Disease Control and Prevention (CDC), the average American consumes an average of 3,400 mg of sodium per day. This is about 30% more than what both the American Heart Association and the Department of Agriculture Dietary Guidelines recommend which is fewer than 2,300 mg per day.

Health risks associated with consuming a diet high in sodium include hypertension (high blood pressure) and heart disease, among others. With that in mind, now is the time to make a change – August 29th is National More Herbs, Less Salt Day – and put away that salt shaker!

Instead of using salt, season your meals with herbs. Substituting herbs for salt can not only increase the flavor but also provide health benefits. Turmeric (curcumin) and Rosemary (rosmarinic acid) may provide an anti-inflammatory benefit and fresh ginger has been known to treat nausea. Throughout history, the main use of garlic (allicin) was for its medicinal properties – benefiting heart health and even the common cold.

But let’s not forget the smell, taste, and sight of herbs. Herbs create an appetizing meal that may spark a memory about a certain dish. Maybe it is the smell of garlic on a Sunday as you are simmering meatballs in tomato sauce or the aroma and appearance of rosemary, garlic, thyme, and onion on a fresh Turkey during the holiday season.

While fresh herbs may appear best, they are not always available, they have a short shelf life, and need to be stored carefully. Dried herbs provide the same great benefits. Fresh herbs are best when used to finish a dish and should be added at the end of cooking. Some of the best fresh herbs are basil, dill weed, chives, cilantro, mint, parsley, and tarragon. Use dried herbs earlier in the cooking process, so that their flavor has enough time to infuse the whole dish. The best-dried herbs are bay leaves, marjoram, oregano, rosemary, sage, savory and thyme.

Quick Herb Guide

Basil – Sweet and Asian

Taste: sweet, pungent, anise flavor

Use: tomatoes, meat or seafood, soups, stews, and stir-fries.

Turmeric

Taste: earthy, slightly bitter

Use: Indian and Moroccan cuisine, poultry, lamb, curries, stews, rice dishes

Parsley- Flat-leaf or Italian parsley

Taste: peppery

Use: grilled meat, poultry, soups, omelets, mashed potatoes salads, sauces, salads. Sprinkle over dishes at the end of cooking. Curly parsley is used as a garnish.

Oregano

Taste: bitter, pungent

Use: tomato sauces, vinegar, omelets, quiche, bread, marinated vegetables, beef, poultry, black beans, and pizza. Dried oregano is easier to find than fresh. Use half as much dried oregano as fresh.

Thyme

Taste: subtle, dry aroma, slightly minty

Use: American and European cuisine, meat, poultry, fish, vegetable.

Rosemary

Taste: woody herb, pungent flavor

Use: soups, meats, stews or sauces. Add rosemary sparingly.

Cilantro

Taste: pungent

Use: most popular spice – Latin and Asian cooking. Sweet stems and leaves are usually eaten raw, added after a dish is cooked. The roots are used to make Thai curry pastes.

Chives

Taste: onion-like

Use: great as a garnish. Add at the very end of cooking to maximize color and flavor.

Italian seasoning blend – Perfect blend and kitchen staple

Taste: a mix of garlic, onion, rosemary, oregano, thyme, and marjoram.

Use: pizza, pasta dishes, hearty meat stews, broth-based soups, marinades

Seasoning with herbs can be intimidating in the beginning, but with practice and understanding the unique flavors, you will know what herbs to flavor up any meal!