Flavor MyPlate

Flavor MyPlate
Add flavor, not salt
and fat, to your plate.
Easy recipes and tips inside!
Add flavor
to enjoy
healthier
meals.
Could flavor be the missing link
to healthier eating? It’s true—
herbs and spices make healthy
foods like vegetables, whole grains
and lean protein taste great while
cutting back on added salt, fat and
sugar. With flavor from herbs and
spices, it’s easier to follow
MyPlate and meet the Dietary
Guidelines developed by the United
States Department of Agriculture.
oregano
black pepper
10
ground cinnamon
rosemary
red pepper
Start with 10 basic
everyday herbs and spices
to make countless healthy and delicious dishes.
ground ginger
cumin
basil
garlic powder
chili powder
Adding flavor costs just pennies
=
.75 oz. bottle
=
70 servings
Costing
0.04
Costing
= $0.03
=
$
per serving
2.37 oz. bottle
Tuscan Pasta
96 servings
per serving
Makes 6 servings
1 can (28 oz.) diced tomatoes, undrained
1 can (8 oz.) no salt added tomato sauce
1 tbsp. sugar (optional)
2 tsp. McCormick® Garlic Powder
2 tsp. McCormick® Perfect Pinch® Italian Seasoning
½ tsp. McCormick® Black Pepper, Ground
1 tbsp. olive oil
1 lb. zucchini, sliced
1 pkg (8 oz.) sliced mushrooms
1 small onion, chopped
6 oz. pasta, such as linguine
MIX tomatoes, tomato sauce, sugar and seasonings in
medium saucepan. Bring to boil on medium heat.
Reduce heat to low; cover and simmer 20 minutes.
HEAT oil in large skillet on medium-high heat. Add zucchini,
mushrooms and onion; cook and stir 4 minutes or until
vegetables are tender-crisp. Stir tomato sauce into vegetables.
COOK pasta as directed on package. Drain well. Place pasta
in serving bowl. Add vegetable mixture; toss well.
203 258mg
CALORIES
SODIUM
3g
FAT
36g 0mg
CARBS
CHOLEST
8g
PROTEIN
5g
FIBER
1.1oz 1¼c
GRAINS
VEG
Herb-Baked Salmon
Makes 4 servings
1 tbsp. lemon juice
1 tbsp. olive oil
2 tsp. McCormick® Perfect Pinch® Salt Free
Garlic & Herb Seasoning
1 lb. salmon fillets
MIX lemon juice, oil and Seasoning in small bowl
until well blended.
PLACE salmon on foil-lined baking pan. Brush with
oil mixture.
BAKE in preheated 350˚F oven 20 minutes or until
fish flakes easily with fork.
240 59mg 16g
CALORIES
SODIUM
FAT
1g 71mg 23g
CARBS
CHOLEST
PROTEIN
0g
FIBER
3.4oz
PROTEIN
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For more information, visit mccormick.com
Make half your plate
fruits and vegetables
Fill half your plate with colorful fruits and vegetables.
There are many ways to enjoy produce—fresh cut,
steamed, sautéed or grilled—and many more ways to
add flavor without adding salt or fat.
Make your own vinaigrette to control
salt levels and customize flavor.
TIP
Vegetable
Try Adding
Also Works With
+
+
green beans
+
brussels sprouts
sugar snap peas
lemon juice
asparagus
+
ground cinnamon
honey
+
+
broccoli
cauliflower
oregano
+
+
tomatoes
+
basil
olive oil
carrots
black pepper
+
+
zucchini
rosemary
sweet potatoes
butternut squash
ground ginger
+
spinach
eggplant
garlic powder
balsamic vinegar
Try something
new with fruit
oregano
TIP Sprinkle cinnamon instead of sugar
on apples and berries, or add red pepper
to bring a surprise heat to grilled fruits.
Go lean
with protein
Garlic is the new salt!
TIP
Lean Protein
Try Adding
+
+
Make poultry, seafood
and lean cuts of meat big
on flavor, not salt and fat.
Also Works With
+
pork chops
turkey cutlets
olive oil
skinless chicken
breast
+
+
pork
tenderloin
rosemary
garlic
powder
reduced sodium
soy sauce &
orange juice
+
red pepper
ground ginger
+
+
tofu
salmon
+
sirloin
red snapper
cod
lemon juice
tilapia
Perfect Pinch®
Salt Free Garlic &
Herb Seasoning
black pepper
Make half your
grains whole grains
Discover the diverse textures of whole grains like quinoa,
which is gluten-free and contains protein and fiber. Add herbs,
vegetables and other delicious extras for a heartier, more
flavorful dish.
TIP
Whole Grain
Try Adding
+
+
unsalted
chicken stock
brown rice
whole grain
pasta
+
garlic
powder
+
+
olive oil
black
pepper
+
oregano
+
+
quinoa
Instead of adding salt, add spices and herbs
when boiling water for pasta.
lemon
+
red pepper
Get your
calcium-rich
foods
TIP Incorporate low-fat dairy products without
extra sugar with a few simple swaps. Combine
Greek yogurt, cinnamon, strawberries and bananas
for a refreshing smoothie, or mix it into an herb
dip instead of sour cream. For a savory snack,
enhance cottage cheese with basil and oregano.
basil
cumin