Herbs and Spices


Seasoning foods draws out the moisture of your food and good seasoning means great food and enhancing the flavor of your meals is so important and you can do this by adding flavors to you cooking can make a plain meal into a tasty treat here are some salt free herb and spice blends you can make yourself and put them on your dining room table and in your kitchen cupboard and throw away your salt shaker.

Freshly ground pepper has much better flavor than pre ground and they have a variety of different heat levels.

Here are some high quality Seasoning Spices at a great price


One of my favorite spice blends is the Fajita Mix – use dried herbs and spices only,

2 teaspoon of Chili

2 teaspoon Ground Cumin

1/4 teaspoon of Sea Salt

2 teaspoon of Oregano

Ground Black Pepper

2 teaspoon Paprika

2 teaspoon Garlic Powder

2 teaspoon Onion Powder

2 teaspoon Dried Parsley

Combine all ingredients in a bowl, stirring well. Store in an airtight container up to 4 weeks.



Depending on how hot you like your food you can adjust the level of Cayenne.

2 teaspoons white pepper

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons of cayenne pepper

2 teaspoons paprika

2 teaspoons of ground black pepper

Blend together all of the ingredients and put it through a food processor or blender to get a finer texture and then transfer into an airtight container with a lid on it.

An Easy way to have some Seasoning Spices delivered to your door.


The Taco Seasoning mixes you get in the supermarkets are full of salts and preservatives; here is a healthier option to give your meals that Mexican flavor

2 teaspoons instant onion minced

1 teaspoon of chili powder

½ teaspoon cumin, ground

½ teaspoons dried red pepper

¼ teaspoon dried oregano

½ teaspoon cornstarch

½ teaspoon instant minced garlic

Use a 6 inch square of aluminum foil and spoon the mixture onto the foil and fold foil so it is airtight and label as Taco seasoning mix, this should last up to 6 months.


Herbs are so tasty in many recipes here is a salt free herb blend that is my daily go to.

5 Teaspoons Onion Powder

2 1/2 teaspoons Garlic Powder

2 1/2 teaspoons sweet paprika

2 1/2 teaspoons dry Mustard

1 1/2 teaspoons Thyme

1 Teaspoon Black Pepper

1/4 teaspoon Celery Seed

1 Teaspoon Cayenne Pepper

Combine all these ingredients and Mix well. Store in a shaker, makes about 1/3 cup


There are many different styles of Indian cooking, depending on what region of India you are from. Some of these spices have some incredible flavors to them, some of the traditional Indian Spices are cumin turmeric, coriander, fennel, garlic, paprika but  make sure you try something a little different like Cardamom, Nigella seeds, saffron

Some of the Indian names you maybe familiar with are Tandoori, Vindaloo, Shawarma and Masala.

Turmeric is a super spice and has many health benefits, it is proven to reduce inflammation and naturally reduce pain and help your eyesight.. It’s easy to add to your daily diet, sprinkle it on your vegetables, add it to your soup or plain old Turmeric tea with a little honey is fantastic.

One of my favorite South Indian Spice Blends I use is this

Indian Spice Mix.

8 Teaspoons of Cumin

4 Teaspoons Ground Ginger

2 Teaspoons Ground Coriander

2 Teaspoons cayenne pepper

4 Teaspoons Turmeric

2 Teaspoons Black Ground Pepper

Combine all these ingredients together and store in an airtight shaker, add them to you curries, stews or crock pot recipes to spice up your life.

Low Sodium Ranch Seasoning Mix


Here are some common spices we all use in our cooking with the sodium level in each spice.

Spice serving size mg sodium/serv
Allspice, Ground 1 tsp 1
Baking Soda 1 tsp 150
Basil Leaves 1 tsp 0
Cajun seasoning 1/4 tsp 150
Cardamom, Ground 1 tsp 0
Cayenne, Ground 1 tsp 0.5
Chili Powder .5 tsp 60
Cider Spices 1 tsp 0
Cilantro leaves 1 tsp 1
Cloves, Ground 1 tsp 5
Coarse Ground Black Pepper .2 tsp 0
Cream of Tartar 1 tsp 1.6
Cumin Seed 1 tsp 3.5
Curry Powder 1 gram 0.5
Dill Weed 1 gram 124
Dbl Superfinne Mustard, Ground 1 tsp 0
Fennel Seed 1 tsp 1.8
Garlic Powder 1 tsp 0
Ground Allspice 1 tsp 1
Gumbo File 1 tsp 0
Hungarian Paprika 1 tsp 1.6
Italian Seasoning 1 tsp 0
Lemon & Pepper, Salt Free 1/4 tsp 0
Mustard Seed 1 tsp 0.3
Nutmeg, Ground 1 tsp 0
Old Bay Seasoning .2 tsp 160
Onion Powder 1 tsp 1
Oregano Leaves, Bulk 1 tsp 0.2
Paprika 1 tsp 1.6
Sesame Seed 1 TBSP 1
Stick Cinnamon 1 stick 1
Sun-Dried Tomato & Basil Parmesan 2 tsp 85
Taco Seasoning Mix 2 tsp 360
Thai Seasoning 1 tsp 0
Thai Style Chili Sauce 2 tbsp 290
Thyme leaves 1 tsp 1
Thyme leaves 1 tsp 1
Thyme, Ground .2 tsp 0
Thyme, Ground .2 tsp 0
White Pepper, Ground 1 serving 0.1

 Basil 2 teaspoons finely chopped 1 teaspoon dried
 Bay Leaf 1 leaf fresh 1 leaf dried
 Chervil 3 teaspoons fresh 1 teaspoon dried
 Cilantro  3 teaspoons fresh  1 teaspoon dried
Cinnamon 1 cinnamon stick 1/2 teaspoon ground
Cumin 4.5 tablespoons whole seed 4 Tablespoons ground (1 oz.)
 Dill  3 teaspoons fresh  1 teaspoon dried
 Garlic (large)  1 clove fresh (1.5 tsp minced)  1/2 teaspoon powder
Garlic (small) 1 clove fresh (1/2 tsp minced) 1/8 teaspoon powder
 Ginger 1 tablespoon freshly grated 1/4 teaspoon dry ground
Ginger 1 tablespoon minced 1/2 teaspoon dry ground
 Marjoram  3 teaspoons fresh   1 teaspoon dried
 Onion  1 medium onion 1 teaspoon onion powder
Oregano  3 teaspoons fresh   1 teaspoon dried
Parsley 2 teaspoons fresh 1 teaspoon dried
Rosemary  3 teaspoons fresh   1 teaspoon dried
Sage  2 teaspoons fresh 1 teaspoon dried
Star Anise 1 star anise fresh 1/2 teaspoon anise seed
Tarragon  3 teaspoons fresh   1 teaspoon dried
Thyme  3 teaspoons fresh   1 teaspoon dried
 Thyme  1 teaspoon dried  3/4 teaspoons ground
Vanilla 1 inch vanilla bean 1 teaspoon extract