Healthy Seasoning Substitutions M-Z
Use Equivalents for Herbs and Spices to Add Flavor Without Salt
Feb 23, 2009
Remember that recipes are a guideline or method only. Once you have made the dish, experiment with varying the ingredients, particularly seasonings, to suit your family’s taste buds. Everything may not be a success, but you learn about combining different foods and seasonings. This is an invaluable asset in future home cooking.
For more information, see Healthy Seasoning Substitutions From A-L and Tips on Making Your Own Healthy Foods Easily.
Caution
When using herbs and spices, if the dish turns out not to have a flavor you care for, don’t automatically assume your family doesn’t like that seasoning. Often, it might be much better if combined with something else, perhaps in a smaller amount, for just the right taste.
Substitutions M-Z
Marjoram
- Marjoram is related to oregano which can be used in its place (experiment as you only need small amount), as can thyme.
Nutmeg
- Nutmeg could be replaced with allspice, cloves or mace. Nutmeg is another basic spice most everyone should have on hand.
Oregano
- Oregano is potent and may not blend well with some other herbs, but is essential for Italian cooking and many tomato dishes. Good substitutes would be marjoram, rosemary or fresh thyme.
Parsley
- Parsley is primarily seen as fresh decoration on a plate, but dried or chopped fresh parsley can be added to meat loaves or other meat mixtures/casseroles for good flavor. Fresh cilantro is often used instead, particularly in Southwestern dishes.
Poultry Seasoning
- Poultry seasoning can be made by using sage plus a blend of any of the following: thyme, marjoram, savory, black pepper, or rosemary. Poultry seasoning is a good basic addition to your spices since it can flavor poultry soups or grilled poultry year-round.
Rosemary
- Rosemary has a minty taste, but can be switched to thyme, tarragon or savory.
Saffron
- Saffron (1/8 tsp) is very expensive so the ground is often mixed with turmeric. If you are going to spend the money for saffron, the best bet is to buy it in its thread form. Turmeric (1/2-1 tsp) is a viable alternative.
Sage
- Sage is almost equivalent to poultry seasoning or use marjoram.
Savory
- Savory’s flavor is between thyme and mint, either of which could be used instead. This is not a seasoning called for very often.
Tarragon
- Tarragon can be replaced with small amount of anise or larger amount of fresh parsley. Thyme is good with most anything and is a basic seasoning for kitchens. Either marjoram or a small amount of oregano could be alternate choices.
Tumeric
- Turmeric is used for its yellow color in addition to flavor, making mustard powder a sensible option instead.
Go Forth and Gain Cooking Expertise
By learning flavor combinations that work with your family, those healthy low-fat and/or low-salt meals will have more taste and nutrients than ever. Could that mean you would be satisfied with less? It’s a possibility. Bear in mind variety is the spice of life.
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