Instead of Fat Try… Traditional Spice Partners

Here are some spices that form excellent partnerships with specific foods. Choose one or more of the following spices to go with the suggested foods:

All Spice: lean meats, stews, tomatoes, peaches, applesauce, cranberry sauce

Almond Extract: puddings, fruit

Basil: fish, lamb, lean meats, stews, salads, soups, sauces

Bay Leaves: lean meats, stews, poultry, soups, tomatoes

Caraway Seeds: lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles, potatoes

Chives: salads, soups, sauces, lean meats, vegetables

Cinnamon: fruits, breads, pie crusts

Curry Powder: lean meats, tomatoes, mayonnaise

Dill: fish, soups, tomatoes, vegetables

Garlic: lean meats, fish, soups, salads, vegetables, tomatoes, potatoes

Lemon Juice: lean meats, fish, salads, vegetables

Marjoram: lean meats, lamb, rice, salads

Mustard (dry): lean meats, vegetables, mayonnaiseNutmeg: fruits, potatoes, chicken, puddings

Onion Powder: lean meats, stews, vegetables, salads, soups

Paprika: lean meats, fish, soups, salads, vegetables

Parsley: lean meats, fish, soups, salads, vegetables

Peppermint Extract: puddings, fruits

Pimento: salads, vegetables, casseroles

Rosemary: chicken, lean meats, stuffing, potatoes, peas, lima beans

Sage: lean meats, tomatoes, green beans, onions, pork

Thyme: lean meats, soups, onions, salads

Turmeric: lean meats, fish, rice

Spicy Tips:

• Use herbs and spices sparingly—a little goes a long way. Start with 1/8-1/4 tsp and adjust accordingly.
• Remember dried herbs and spices have more concentrated flavor than fresh ones. Use fresh to dry herbs in a 4:1 ratio.
• Add herbs and spices to cold dips, dressings, and marinades several hours before to allow flavors to blend. Add spices to hot dishes before cooking.