When you're watching fat and calories, herbs and spices are your new best friends. They add flavor and pizzazz to your cooking with little to no calories and fat. However, many of the versions you get in the supermarket are full of salt--a big no-no when you're watching your sodium levels or you have high blood pressure.

Consider mixing your own herbs and spices and giving them as gifts.
Save small jelly jars or buy spice jars at a kitchen goods store. Include the "recipe" for the spice mix on an index card, and be sure to include some tips on how to use the spice blends.

You can buy tinned or canned spices at the grocery store, but many larger supermarkets and health food stores have bulk spices. Buy just as much as you need and you won't be left with a tin of mace or 15 years from now!

Notes:
These are all salt-free, so add your own salt to taste. Grind spice blends in blender/spice grinder briefly before placing in jars. (Be sure to wash blender/grinder well before using another spice blend.)

Find the recipes below.
Anytime, anywhere rub
Use liberally on meat, fish, and vegetables.
1 tablespoon dried thyme leaves
1 tablespoon marjoram
1 tablespoon garlic powder
1 tablespoon paprika
1 1/2 teaspoon curry powder
2 tablespoons dry mustard
1 tablespoon onion powder
1/2 teaspoon dill weed
1 tablespoon ground celery seed
1 tablespoon ground black pepper
1 tablespoon dried oregano

Poultry seasoning
Great on chicken and turkey! One tablespoon of mix should cover two chicken breasts.
1 tablespoon rosemary
2 tablespoons thyme
2 tablespoons sage
1 tablespoon marjoram
1 tablespoon onion powder
1 tablespoon garlic powder
1 1/2 teaspoon black pepper

Chili spice mix
Use two to four tablespoons for each batch of chili. Turn up the heat with extra chili powder if you prefer your chili spicier.
8 tablespoons paprika
2 teaspoons coriander
2 teaspoons cumin
4 tablespoons mild chili powder
4 tablespoon turmeric
1 tablespoon onion powder
1 tablespoon garlic powder
2 teaspoons nutmeg

Mexican seasoning for burritos and tacos
Use two tablespoons for each batch of tacos.
4 tablespoon cornstarch (to thicken the sauce)
5 tablespoons chili powder
3 tablespoons paprika
2 tablespoons sugar
1 tablespoon onion powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons cayenne pepper
1 tablespoon cumin

Ranch dressing mix
For dip: Stir one tablespoon of mix into one cup low-fat plain yogurt or sour cream. Refrigerate overnight.
For dressing: Stir one tablespoon mix into 1 1/4 cups low-fat sour cream and 1/4 cup low-fat milk. Refrigerate overnight
4 tablespoon dried parsley
2 tablespoons onion powder
2 teaspoons garlic powder
1 tablespoon dry dill weed
2 teaspoons paprika
2 teaspoons fresh ground pepper (or to taste)

Herbes de Provence
This herb blend is great on chicken and vegetables.
1 tablespoon thyme
2 tablespoons chervil
2 tablespoons rosemary
2 tablespoons summer savory
2 teaspoons lavender
2 teaspoons tarragon
2 teaspoons marjoram
1 teaspoons oregano
1 teaspoons mint
4 powdered or chopped bay leaves

Do you have a favorite seasoning blend? What is it?