The more salt you eat, the more water you retain to dilute it. You don’t want the extra water weight, of course, and it may also hide a loss of body fat. Also, research has linked excessive salt intake to hypertension and heart and kidney disease. Using herbs and spices is a way to get the full flavors from food without adding a lot of salt.
First experiment with some of the more basic herbs and spices. You have to know-the longer herbs sit after the dish has been cooked the more flavorful they become. Also, many herbs actually fare better under brief cooking conditions. Dill and basil lose their flavor, and sage, rosemary, and thyme become very pungent and bitter when subject to prolonged cooking.
Spices are often sweeter if roasted first. If you have the time, simply roast them over medium heat in skillet until you smell a nut like aroma.
Here is a list of dried and fresh herbs, spices, and flavorings that work well in different dishes.
Beans: bay leaf, chili powder, coriander, cumin, mustard
Fruit desserts: cinnamon, cloves, mint, mace, nutmeg
Grains: curry powder, marjoram, parsley, thyme
Fresh green beans: dill, dried lemon peel, summer savory
Potatoes: chives, oregano, paprika, parsley, rosemary, tarragon
Salad dressings (: fresh or dried basil, celery seed, chervil, fresh dill, parsley
Soup stock :bay leaf, fresh or dried basil, marjoram, fresh parsley, thyme
Tomato salad: fresh or dried basil, celery seed, fresh dill, garlic, tarragon
Tomato sauces: chervil, garlic, marjoram, oregano, fresh parsley, sage, summer savory