6 Easy Ways to Add Flavor Without Adding Salt

By Jessica Scott |

Give your meals and taste buds a boost with easy-to-use herbs and spices.

herbs and spices

Has your appetite gone AWOL? Or are you finding that your favorite foods suddenly taste bland? Your taste buds could be to blame.

Our sense of taste decreases as we age. Our taste buds begin to disappear in our 40s and 50s, and remaining taste buds may not work as well. For some people, this means they don’t enjoy meals as much as they used to. For others, this could mean a serious lack of appetite—or even malnutrition. Not getting enough nutrients can make your bones, muscles, and whole body weaker. It can also make it harder to recover from illness or injury.

But a flavorful solution to lackluster meals could be hiding in your kitchen already. "Herbs and spices add flavor without salt," says Jessica Crandall, R.D., a dietitian in Denver. Even better, you can often make delicious blends with ingredients you already own. "It's helpful to have a list of spices that go with certain foods so you can season your meals easily."

Use this herbs and spices cheat sheet to make a handful of versatile blends. Start with one to two teaspoons of each spice, and add more to taste. For grains, add spices to boiling water before grains are cooked for the biggest flavor impact.

Italian Blend: Basil + Oregano

Sweet basil and savory oregano create a classic Italian flavor. Use equal parts for a blend that works well in marinara sauce or on fresh tomato slices.

Roast Blend: Rosemary + Sage

Use equal parts rosemary and sage to season any roast: chicken, pork, or lean beef. You can also use this blend on baked chicken or grilled eggplant.

Tex-Mex Blend: Chili Powder + Cumin + Paprika + Oregano

Never buy packaged taco seasoning, which is high in salt, again. Use these spices to give any dish a Tex-Mex flavor. Add a dash of cayenne pepper if you want more heat.

Asian Blend: Ginger + Garlic + Red Pepper Flakes

When you want Asian-inspired flavor, skip the soy sauce, and use equal parts of these spices instead. The blend is great on stir-fries or steamed vegetables.

Indian Blend: Curry + Cumin

Give your dish an Indian flair with these warming spices. Add red pepper flakes if you want more heat or garlic powder for savory flavor.

Subscribe to our newsletter
It's quick and easy. You could be one of the 13 million people who are eligible.
Already a member? Click to discover our 15,000+ participating locations.

Follow Us

Sweet Blend: Cinnamon + Nutmeg

Swap sugary syrup in your coffee for this blend. Start with equal parts cinnamon and nutmeg, and adjust to your liking. You can also try it on sweet potatoes instead of butter.

Still Not Hungry?

Good nutrition is important for good health. Talk to your doctor, who can help determine if there are underlying causes of your lack of appetite.

Take Your Favorite SilverSneakers Classes Online!

SilverSneakers members can access live fitness classes and wellness workshops through SilverSneakers LIVE. See the latest schedule and RSVP for classes here.

Not a member? If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Find out if you're eligible for SilverSneakers, the fitness benefit that's  included with many Medicare Advantage plans. CHECK YOUR ELIGIBILITY