- 1. Parsley
- 2. Basil
- 3. Rosemary
- 4. Oregano
- Recipes Full of Flavor with Aromatic Herbs
- Natural Onion, Carrot and Pepper Broth
- Herbal Salt for Seasoning
- Homemade Hamburger with Herbs
- Fresh Tomato Sauce
Rosemary, Basil, Oregano, Pepper and Parsley are examples of great aromatic herbs and spices that help to reduce dietary salt, since their flavors and aromas work as excellent substitutes.
Salt is a spice that when used in exaggeration can bring harm, as it can cause the rise in blood pressure, thus increasing the risk of heart disease, in addition to causing eye and kidney problems. Know the problems that excess salt can cause by clicking here.
So, the ideal is to reduce the amounts of salt in your diet, and for that we suggest you always have the following aromatic herbs at home:
1. Parsley
Parsley or parsley is an excellent aromatic plant to put in salad, meat, rice or lentils, for example. It is still good for fighting swelling, being useful for fighting kidney stones and urinary tract infection.
How to plant: To grow these aromatic herbs, you must use sprigs of healthy parsley or seeds, which must be added to the soil in a small or medium bed or pot. Whenever possible, this plant should be placed in places with some shade in the hottest hours of the day so that it is not exposed to direct sunlight during these hours and its soil should always be kept moist.
2. Basil
Basil, also known as basil, is a delicious aromatic herb to flavor salads, bolognese sauce, chicken or turkey skewers or even pizza. It even helps in the treatment of cough, phlegm, flu, colds, anxiety and insomnia.
How to plant: To plant basil you can use seeds or a healthy seedling of basil that should be added to the soil in medium or large pots. Basil should, whenever possible, be next to the window or on the balcony, for the plant to take direct sunlight to grow and its soil should be kept moist.
In addition, for irrigation you should avoid throwing water directly on the plant, adding it directly to the soil.
3. Rosemary
Rosemary, also known as Rosmarinus officinalis, is an excellent aromatic herb to use in the seasoning of fish or white or red meat. It is still good for improving digestion and and fighting migraines.
How to plant: To plant rosemary you can use seeds or a healthy seedling of rosemary, which must be added to the soil in medium or large pots. Rosemary whenever possible should be placed in places with some sun and shade throughout the day, as it is a shrub that needs a temperate climate to grow. The soil of this aromatic herb should be kept moist whenever possible.
4. Oregano
Oregano is a very versatile aromatic herb that is great to add to tomato sauces, salad, bolognese, lasagna or pizza, for example. It is also good for fighting asthma and pain related to arthritis and osteoarthritis because it has anti-inflammatory action.
How to plant: To plant oregano you can use seeds, which must be added to the soil in medium or large pots. Whenever possible it should be placed in sunny locations, as it is a plant that the more sun it gets, the more aromatic its leaves become. The soil of this plant should be kept moist without overdoing it, but if it is already well developed there is no problem if the soil dries out.
These aromatic herbs can be used both fresh and dried in food. In addition, other plants that can replace salt in food are Garlic, Chives, Coriander, Fennel, Peppermint, Basil or Thyme. Refer to the figure to find out when and in what foods you can use these wonderful herbs and spices:
In addition to all these aromatic herbs and spices, there are other options such as Chili, Manjerico, Sálvia, Estragão or Poejo that can also be used in the kitchen.
Recipes Full of Flavor with Aromatic Herbs
Natural Onion, Carrot and Pepper Broth
Beef or chicken broth is a seasoning widely used in the kitchen, however it has large amounts of salt and fat, and should therefore be avoided and replaced by aromatic herbs, natural spices and spices. So, to prepare a delicious homemade broth you will need:
Ingredients:
- 2 tablespoons of oil; 1 chopped onion; 1 carrot, chopped into small cubes; 1/2 diced bell pepper; 1 coffee spoon of chia seeds.
Method of preparation:
- In a frying pan put the oil, let it warm and add the onion, carrot, pepper and chia seeds and let it sauté for about 10 minutes. When the onion is golden, remove from heat and beat everything in a blender to form a puree. Finally, to store the paste, put the mixture in an ice form and leave it in the freezer for a few hours to solidify.
Once frozen, the mixture can be used whenever necessary, using one of these cubes in place in the broth or chicken.
In addition, the same can be done using aromatic herbs. To do this, simply select and wash the herbs you want to use, add the herbs until half of each ice pan is filled and fill the rest with olive oil, then freeze.
Herbal Salt for Seasoning
Instead of using common salt in the preparation of food, try preparing an herbal salt to use instead of common salt. To prepare, just watch the video:
Homemade Hamburger with Herbs
The homemade hamburger is always a healthier and less salt option than the industrialized hamburger and for its preparation you need:
Ingredients:
- 50 grams of ground beef (duckling); 3 tablespoons of grated onion; 1 teaspoon of Worcestershire sauce; ¼ of a packet of plain yogurt; 1 crushed garlic clove; black pepper to taste; herbal salt a taste or a mixture of fresh herbs with Rosemary, Basil, Oregano and Parsley.
Method of preparation:
- Mix all the ingredients well and separate the mixture into 5 identical balls. Flatten each of the balls into a hamburger shape.
These homemade hamburgers can be freshly made or frozen in individual portions for later use.
Fresh Tomato Sauce
Industrialized tomato sauce is another food that contains a lot of salt and so the ideal is to choose to prepare a homemade and natural option. For this, you will need:
Ingredients:
- 5 ripe tomatoes; 1 small grated onion; 2 chopped garlic cloves; 2 teaspoons of soy oil; herbal salt to taste or a mixture of fresh herbs with rosemary, basil, oregano and parsley.
Method of preparation:
- In a pan, cover the whole tomatoes with water and cook for 10 minutes, remove from heat and let cool. Then beat the tomatoes in a blender and sift. In another pan, sauté the onion and garlic in the oil until golden and add the beaten tomatoes, boiling for a few seconds. Then lower the heat and let it cook for 15 minutes.
This homemade tomato sauce can be used immediately or can be divided into individual portions and frozen for later use.
