BY STEPHANIE NAVARRO (Special to the Morning News)

Salt and pepper are not the only options out there to add flavor to your meals. In fact, because too much salt can raise your blood pressure and makes you retain water (read pounds), you should limit your salt intake as much as possible.

So if salt is off the table, what else can you use? Here’s a little review for the next time you cook.

Basic Mediterranean Seasoning: Equal parts rosemary, cumin, coriander, oregano and cinnamon.

Spanish Seasoning: To equal parts paprika, smoked paprika, cilantro, add 1/3 part lemon zest and ground pepper.

Greek Seasoning: Equal parts garlic powder, basil, oregano, cinnamon, pepper, parsley, rosemary, dill weed, marjoram, thyme and nutmeg

Mexican Seasoning: Equal parts garlic powder, chili powder, onion powder and cilantro with ½ part crushed red pepper flakes and black pepper. Add chopped jalapeño or serrano chilies for more spice!

Italian Seasoning: Equal parts basil, oregano, parsley and 1/3 parts garlic powder, onion powder, thyme, rosemary, black pepper and red pepper flakes

Indian Seasoning: Equal parts cumin, coriander, dried mustard, turmeric, cinnamon and cardamom. Add a little red chili pepper or cayenne pepper for spice.

Asian Seasoning: Equal parts onion powder, garlic powder, black pepper, ginger, red pepper flakes and 1/3 part sesame seeds

When using any of these, the key is to not be shy. Flavors meld and soften as they cook together so make sure there is enough flavor to begin with to sustain throughout the cooking process. If you’re putting the seasoning on at the end, you can use less but you lose the flavor profile that is created when spices cook together.

Try using fresh versus dried herbs and try new combinations. More than anything, have fun with your spices.

 

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