salt free seasonings

Since George’s surgery I have made an effort to reduce the sodium intake in our foods…while keeping flavor.

I admit it, I adore salt. Absolutely freaking adore it.  This going low or no sodium diet has been annoying me….I miss my salt.

So, I have been experimenting with spices to take the place of this once enjoyed spice.

I came up with a few gravies and a pretty decent lemon pepper mix, but was missing a few other spices i would normally jut buy.

Like Jerk seasoning…and Italian…………..and Greek.

I think I came up with some pretty decent substitues and thought I would share them.

Italian seasoning:

3 T oregano

1 T Marjoram

2 T Thyme

1 T Basil

1 T Sage

just blend all together and store in an airtight jar.


Mediterranean Blend:

2 T Basil

2 T Oregano

1 T Parsley

1 T Paprika

1 T onion powder

1 T pepper

mix together and store in an airtight container.


Poultry Seasoning:

3 T Sage

3 T Thyme

1 T marjoram

1 T Garlic Powder

1/2 T Peper

1 t coriander

1 t. Parsley

1 t Rosemary

1/4 t nutmeg

1/4 t cayunne

Use for fried chicken (mix with flour to coat), roast poultry of any kind.


12 thoughts on “salt free seasonings

  1. I’m like you….don’t mess with my salt shaker. I try to do with less. Your mixes sound tasty.

    Liked by 1 person

  2. crushed celery seeds also add something interesting … but try them first!

    Liked by 1 person

  3. I was amazed at your list of ingredients and happened to mention it to my wife who is an excellent cook and she was not surprised and informed me that all these ingredients are what you get in a packet of seasoning. You may be able to tell from my surprise that I have absolutely no input into the cooking in our house, unless you call beans or cheese on toast cooking!

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    1. i amazed myself creating these seasonings….the fact that they actually taste wonderful was the greatest surprise of all.

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  4. There were 8 winners to the Christmas Challenge – well done Suze 🙂

    You have won a full four set of Snifty Scented Pens – if you would like to have these posted to you, can you please email me at titling the email Unwrapped.


    Liked by 1 person

    1. do me a favor Rory. please find a child..and give my pen set to them as an Un-birthday present. Save the postage. Just the thought that I managed to win something is enough for me.

      Liked by 1 person

      1. Are you sure Suze, they are nice smelling pens. But not the sort that a child would appreciate.

        Liked by 1 person

      2. sweetie…how about a teen then? or just some random person at a local library? I am sure.

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      3. It matters not Suze, it’s cool 🙂

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  5. Suze, your experimentation with spices other than salt sound like winners all. Salt can do such dastardly things to the body’s blood pressure. But darn, it’s tasty on many foods. I’ve reckoned that alternatives can be had, and you’ve just given me several brilliant ideas to try. Thanks for sharing, and Happy New Year!!!

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    1. i’ve got about ten more combos to share…you will LOVE the Jamaican seasoning mix! woot!

      Liked by 1 person

      1. ❤️ bring ‘em on!

        Liked by 1 person

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