11种美味的香料，让你很容易就能拿住盐

吃太多的盐和糖会增加你患高血压的风险，从而导致更严重的疾病，如中风和心力衰竭。绝对不理想!如果你想减少在餐馆和外卖中使用的过量钠和糖，但你试图在家里准备的健康菜肴却变得乏味和不令人满意，我们为你和你的心脏做好了准备。我们邀请了一些最喜欢美食的注册营养师来分享他们制作美味健康膳食所依赖的药草和香料

这种抗炎根香料可以添加到饮料中，包括热茶或冰茶和水。你也可以把它添加到甜味和咸味的菜肴中，包括燕麦粥和扁豆汤。医学硕士、注册营养师Beth Reinke说:“生姜，不管是磨碎的还是刚磨碎的，都是我炒菜时的首选。”“我把西兰花和胡萝卜片放入平底锅，用橄榄油翻炒，炒至‘嫩脆’，然后淋上低钠酱油和姜，搅拌。”Look for fresh gingerroot in the produce section. Peel away the skin with a vegetable peeler, then grate it with a simple hand grater. Reinke also adds ginger to slow-cooker stews. "I sneak in a dash for extra kick," she says.

如果你喜欢没有辣度和热度的辣椒的味道，那就把安可辣椒粉放在你的橱柜里。亚特兰大注册营养师、营养学家玛丽莎·摩尔说:“它能立刻提供一种甜味和烟熏味。”从黑豆、藜麦到烤红薯丁，她都会在每样东西上撒上佐料。新鲜的时候，安可被称为poblano，是正宗墨西哥菜中最常用的辣椒。摩尔说:“我喜欢在全麦吐司上涂上成熟的牛油果，再加一点安可辣椒粉，最后用烤过的皮塔饼装饰。”

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酸橙汁本身就能提亮许多菜肴的味道。它还能平衡芝麻油或酱油等味道较重的食物。《心智饮食》一书的作者、医学硕士、RDN玛吉·莫恩说:“我在很多食物中加入了柑橘类的香料，这可能超出了我的想象。”Moon adds lime juice and zest to brown rice just as it comes off the burner. You can also sprinkle fresh lime zest on yogurt, oatmeal, fruit salads, soups or smoothies. Moon advises sourcing limes from a supplier you trust or going with organic, since conventional fruits are often treated with toxic chemicals. "And either way, give them a good wash first."

这种有效的增味剂含有令人印象深刻的抗氧化剂，每瓣只有4卡路里。“大蒜是一种让烤蔬菜轻松活跃起来的好方法，”《改变饮食》一书的作者、医学硕士、RDN凯里·甘斯说。Gans, who prefers fresh garlic, buys whole bulbs, pulls apart the cloves, cuts off each end and then pulls away the skin. Add it to vegetables like Brussels sprouts, cauliflower, broccoli and zucchini. Gans places the vegetables and chopped garlic in a bowl, then tops them with a drizzle of olive oil and dusting of black pepper. "To coat the veggies well, I cover the bowl and shake firmly," she says. Simply transfer to a baking sheet and roast in the oven at 375 degrees Fahrenheit for about 30 to 45 minutes. "No salt needed or missed," she says.

阅读更多:14种食物帮助你瘦下来

姜黄，并且它所包含的活性化合物，已被链接到大脑健康和免疫以及抵挡体重增加。“你可以在几乎任何杂货店的调味品部分姜黄的干燥形式，并日益你可以找到许多市场生产部分的鲜根，”莎朗·帕尔默，RDN，的“植物供电生命作者说“。用蔬菜削皮器取出根的皮肤，再剁或篦。帕尔默一英寸扔了半小去皮姜黄根，约一英寸，放入搅拌机时，她让芒果，胡萝卜奶昔。她还惹火小姜黄根（大约两茶匙的价值）的一半到煮熟的扁豆一杯。“我最喜欢去-TOS的是一个简单的姜黄香醋，”帕尔默说。对于单一的服务，她混合柠檬汁挤用茶匙特级初榨橄榄油和新鲜磨碎的姜黄根和互掐黑胡椒和海盐。

阅读更多:10种药草和香料可以帮助你减肥

迷迭香是钙、铁和维生素B-6的良好来源，具有抗氧化和抗炎的特性，与消化系统和大脑健康有关，同时还具有抗衰老和防癌作用。“新鲜切碎的迷迭香是我烤土豆或胡萝卜时的首选调味料，”《时间紧迫时正确饮食》一书的作者、医学硕士帕特里夏·班南说。Bannan preps the veggies, then tosses with extra-virgin olive oil, rosemary, salt and pepper before roasting. "I use about one teaspoon of rosemary per cup of vegetables," she says. Bannan also recommends using whole rosemary stalks as kabob skewers. "I thread with chunks of fresh cantaloupe, watermelon or pears, wrap with prosciutto and lightly grill or broil in the oven." The herb has a potent flavor, so a little goes a long way. If you have leftover fresh rosemary, store it in an airtight container in the fridge. It should keep for a few weeks.

孜然粉是由一种开花植物的种子磨成的干粉末，具有独特的香味。这种香料经常用于世界各地的许多菜系，包括南亚、北非和拉丁美洲。“在烹饪学校，我和我的同学都有一个昵称，是根据我们最喜欢的食物或调料来烹饪的。我的昵称是‘小茴香’，因为我喜欢它给食物带来的温暖、坚果味和泥土味，”洛杉矶烹饪营养学家、医学硕士雷切尔·贝因说。当贝因想要一顿简单易做、调味恰到好处的丰盛大餐时，她会烤一个红薯。她把它切成两半，每半片抹上腰果黄油，然后撒上孜然粉、肉桂粉、辣椒粉、盐和胡椒。她补充道:“这种套餐让你吃起来很舒服。”撒一点小茴香粉也能立刻给番茄汤增加一层浓郁的味道。

莳萝在亚洲医学中用于控制和管理糖尿病和心血管疾病已经有几个世纪的历史了。总部位于洛杉矶的RDN公司的麦肯齐•霍尔•琼斯(McKenzie Hall Jones)表示:“我全年都在农产品区购买新鲜莳萝，这是我制作美味希腊酸奶的主要选择。”霍尔·琼斯(Hall Jones)往一份单份的原味希腊酸奶中加入一汤匙新鲜切碎的莳萝。她撒了几汤匙切碎的红洋葱，一点红酒醋，少许黑胡椒粉和一小勺葵花籽。“我喜欢用这个组合作为奶油沙拉酱。你也可以用它来蘸脆生蔬菜，或者作为三明治和皮塔饼的美味蛋黄酱替代品。”她补充道。

阅读更多:21抗衰老的食物

龙蒿是向日葵科多年生草本植物，散发出类似甘草的香气和味道。“我认为鲜龙蒿是最未被充分利用的草本植物之一，”烹饪营养学家、《纯天然糖尿病食谱》(the All-Natural Diabetes Cookbook)一书的作者杰基·纽金特(Jackie Newgent)说。When buying fresh tarragon from the produce section, Newgent suggests using your senses. "It shouldn't look wilted and should have a uniform green color. It should also smell vibrantly fresh." She makes a creamy tarragon dressing for a leafy salad by pureeing a half-cup of cannellini beans with a quarter-cup of balsamic vinegar, two tablespoons of extra-virgin olive oil, two garlic cloves, a tablespoon of fresh chopped tarragon leaves and sea salt to taste. "This lively dressing can also be brushed onto grilled chicken and veggie kebabs," she adds. Or simply sprinkle freshly chopped tarragon leaves over scrambled eggs or grilled fish.

香菜不仅仅是一个装饰更多。草本，原产于地中海地区，已被用于治疗气体。它也作为一种天然利尿剂，以补救水潴留。“我最喜欢用新鲜香菜方法是掀起了一批自制香蒜，”艾丽萨林士M.S.，RDN，发言人营养和饮食的院士说。林士使用食品处理器新鲜欧芹两杯，核桃两汤匙的意大利干酪（可选）半杯橄榄油半杯，柠檬汁两汤匙，蒜一瓣结合起来。“您可以使用此香蒜酱味几乎任何东西，包括清蒸蔬菜，炒鸡蛋和烧鱼，”林士说。她还利用它通过层叠半熟法鲁的杯香蒜两汤匙，熟扁豆杯和烤西兰花和花椰菜一杯做出全谷物碗。

阅读更多:13种令人惊讶和有益的益生菌食品

熏制的红辣椒是在柴火上烤干辣椒，散发出诱人的烟熏味。“这绝对是我最喜欢的香料，”《聪明女孩的素食指南》的作者Rachel Meltzer Warren M.S说。Warren sprinkles about a half a teaspoon of smoked paprika and a pinch of sea salt over a few handfuls of popped popcorn. She also adds this to a cup of cooked veggies, such as oven-roasted cauliflower or squash. "To turn tofu or tempeh into bacon-like strips, whisk together three tablespoons of soy sauce, a few tablespoons of maple syrup, a tablespoon of sesame oil and a teaspoon of smoked paprika," she adds. Thinly slice a block of tofu or tempeh and marinate in the sauce for at least 30 minutes before grilling or pan-frying on each side.

你如何做健康的，自制的食物美味和令人满意?你最喜欢哪种香草和香料?你做饭的时候会尽量少放盐吗?在下面的评论区分享你的想法吧!

阅读更多:对心脏最好的14种食物