Free Herbs-Food Pairing Chart – Naturally Enhance the Flavor in Your Dishes

** Download Your Free Herbs-Food Pairing Chart at the Bottom of this Article.

Many people rely on two seasonings to make their food more palatable: salt and pepper. While these seasonings are important to the flavor and preservation of food, they leave much room for wanting.

Sodium chloride, aka common table salt, is a mineral that the human body requires in order to survive. Salty taste is one of the five primary taste sensations that humans and animals have taste buds designed to detect. Salting food enhances the flavor and nuances of food, as any cook or chef can attest to.

Peppercorns are also used in order to enhance the flavors of food, sometimes making otherwise bland food more palatable. Both of these important seasonings are staples in the culinary world and are commonly available on the tabletops of restaurants across the USA. But by relying so heavily on these two seasonings to enhance the flavor of food, people are perhaps missing out on some other very flavorful and nutritional spice gems in their culinary pursuits.

Herbs and spices are often what trigger taste buds to recognize and identify a type of international cuisine. Indian cuisine is often identified with the bright yellow hues of turmeric often found in Indian curries, as well as the smoky flavor of cumin, the sweet warm flavor of cinnamon, and the hot spiciness of cayenne pepper. The same goes for many cuisines from around the world.

For instance, when you taste the flavors of lemongrass, coconut, and cilantro along with spicy chili peppers and sour kaffir lime notes, it is easy to recognize that this is Thai cuisine. Similarly, many other international cuisines are easily identified by the different spices and flavor pairings that they offer. Yet, many American palates are devoid of many of these spectacular herbs and spices and they are not only missing out on the abundance of flavor enhancements but on the health benefits as well.

Before delving into the uses of different herbs and spices it is helpful to understand why using these flavor enhancers can be beneficial to health and well-being.

A popular herb to begin with is cumin.


Cumin has been a part of culinary traditions around the world for thousands of years.

Cumin is a plant that is part of the Apiaceae family of plants, which includes carrot and parsley plants, as well as many others that produce culinary herbs. Cumin seeds are ground into a powder and that is used for culinary purposes. In recent years, animal studies have shown that cumin powder or cumin extract reduces many symptoms that are found in diabetic rats. These studies also show that cumin is usually more effective than the pharmaceutical that is prescribed for diabetic patients.

In addition, cumin also has antioxidant properties and has been shown to increase immune responses in rats that have compromised immunity. The uses of cumin are many. Cumin powder can be used in a variety of dishes such as curries, meat and bean chili dishes, as well as in rubs for grilled or roasted meats. Cumin powder also compliments the taste of many veggies, such as cauliflower and sweet potatoes and gives complexity to tomato sauces and veggie soups. Cumin powder is often an ingredient found in Mediterranean recipes, Indian recipes, and Spanish recipes.


Another amazing herb to add to your culinary repertoire is turmeric. Turmeric is a root that is related to ginger root. It is a striking yellow color and is responsible for the color of mustard as well as the golden hue of many Indian curries. Turmeric boasts a powerful active component called curcumin.

Researchers hypothesize that the high rate of turmeric consumption in Indian cuisine has prevented higher rates of Alzheimer’s disease in older populations of Indian people compared to the same age group of people in the United States. The reported benefits of turmeric are numerous, including having anti-cancer properties, decreasing inflammation in people suffering from arthritis and other chronic diseases, and delaying liver damage that could lead to cirrhosis.

Turmeric’s health benefits are more bioavailable when it is used along with black pepper, which is why many Indian recipes require turmeric and black pepper. Using turmeric in soups and curries is perhaps the most common way to use this herb. Turmeric has a mild flavor, despite its bright color, and therefore can be added to a variety of savory foods without subtracting from the overall flavor of the dish.


There is one so-called “herb” (or spice) which does not technically fit into this category but is still a powerful flavor enhancer, as well as a powerful health booster. Garlic is a type of vegetable but it is used to enhance the flavor of many dishes in many different cuisines. Garlic has an abundance of health benefits, such as antiviral properties, antibacterial properties, and antibiotic properties, as well as immunity boosting properties.

Consuming garlic helps to thin the blood which helps prevent blood clots and it opens up blood vessels to allow blood to flow through. It is anti-inflammatory and also helps to lower LDL cholesterol. Garlic should be crushed and allowed to sit for 15 minutes in order to interact with oxygen which releases its sulfur compound called allicin, the beneficial property of garlic. Therefore, crushing garlic as the first step before beginning any other steps in a recipe may help to utilize its health benefits.

Garlic is an extremely versatile cooking companion. It flavors bread, pasta, sauces, eggs, and vegetables beautifully. A simple use for garlic is simply sautéed in butter or olive oil and smeared on toast or added to al dente pasta. Garlic compliments seafood dishes, as well as meat and poultry dishes when used in marinades. A home remedy use for garlic is to steep crushed garlic in hot water for 10 to 15 minutes and then drink the flavored water. This helps to prevent or shorten the duration of common colds and flus. No matter what its technical designation, garlic is a wonder food in many ways.

Bay leaf, coriander, and fennel

Many herbs offer the benefit of being digestive aids when used in cooking or in herbal teas. The following herbs help the body to absorb and break down foods. Bay leaf, coriander, and fennel are flavorful additions to soups and stews, with the added benefit of helping digestion. Fennel can also be used in pastries, puddings, and is used in fish dishes in Italian and French cuisines.

Star anise

Star anise, which has a similar black licorice flavor profile as fennel, also helps aid digestion.

Star anise is commonly used in soups and stews but may also be used to enhance the flavors of sweet foods such as pies, jellies, and jams.


Dill is a well-known herb in many cultures and is most widely known by American citizens due to the popularity of dill pickles. Dill is an excellent herb to add to egg salad, potato salad, pickles, and salad dressings. It also has the added benefit of being a helpful herb for digestion.

It is also beneficial that most of these herbs and spices contain additional vitamins and minerals that are important for your overall health. Culinary herbs and spices make excellent additions to food for flavor as well as health benefits. It’s wise to choose the freshest herbs and spices available. You may even consider buying the whole seeds and grinding them yourself when possible.

Also, consider an herb garden. A herb garden can make a lovely addition to your home and can save you time and money because you will have fresh herbs on hand whenever you need them. This will reduce wasting the unused bunch that you purchase from the grocery store. Increasing the amount of flavors you have in your food is one very simple way to increase your health without requiring much more than experimenting with cuisines and expanding your taste palate. Using different and unique herbs and spices can be simple, fun, and deliciously rewarding.

We have prepared for you a herb-matching report that can help you to match the herbs with the foods you are preparing.

Discover the secret of mixing herbs and spices with food like a pro! Get a free herbs-food pairing chart. Find out which herbs and spices would add the most pow to different foods.

To access your free chart, click the link below, then right-click on the document and “Save As…” to download it.

Download the Herbs-Food Pairing Chart

Read more about other herbs at Top 10 Herbs That Alkalize Your Body & Improve Your Health.

About the Author:

Emma Deangela is the best selling author of The Alkaline Diet Program and 80/20 Fat Loss. She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice.

Which wonderful friends in your life would appreciate having the herbs-food pairing chart? Are they already making healthy and delicious food with herbs?

Please help them by sharing this eye-opening article with each of them using any of the social media and email buttons below.





55 responses to “Free Herbs-Food Pairing Chart – Naturally Enhance the Flavor in Your Dishes”

  1. Mary schwab Avatar
    Mary schwab

    Thank you

  2. Joy McCoy Avatar
    Joy McCoy

    this is great, thanks!

  3. tiffany bittman Avatar
    tiffany bittman

    great information

  4. Theresa Yerkes Avatar
    Theresa Yerkes

    This is great information & the best part is that we’re not required to buy a newsletter or order some book in order to get it. Thanks ever so much.

  5. michael joseph Avatar
    michael joseph

    we like your plans

  6. Smiles Avatar

    Thank you very much for this information. I am so excited to begin improving my menu and make changes and dropping some unhealthy habbits!! Thank you SOOO much and I will definitely share the wealth of my success!!

  7. Wyneeta Hamilton Avatar
    Wyneeta Hamilton

    this is great I will save it and refer to it often..thanks

  8. Autumn Fawn Densu-Tetteh Avatar
    Autumn Fawn Densu-Tetteh

    Gonna b huge help

  9. gail kohr Avatar
    gail kohr

    I would like to know about all the fresh herbs you can use in cooking and how to, and in fresh dressings to go on salad’s and just learn how to cook with fresh herbs…. I am a very good cook, old school, taught myself, but I am not familiar with all the herbs and how to use them….. thank you ,,,

  10. Daniel Halley Avatar
    Daniel Halley

    Thank You, especially for including my favorite flavoring, Garlic!
    There is so much misguided information about Garlic on UTube,
    about How Toxic Garlic is supposed to be! I’m a retired Chef, among other occupations. Food is my Nirvana! And your information helps me explore even more about my Palate! I Love playing with my tasteBuds with different spices, like Cayenne! YAHOO! It makes my tongue send Crazy messages to all parts of my, “other” sensory receptacles! Thanks Again!

  11. Clinton Bashore Avatar
    Clinton Bashore

    Hi, Your piece was interesting and informative except for your reference to salt. Refined salt no longer includes other necessary components such as potassium which every body cell must use in its’ sodium/ potassium pump.

  12. patty alexander Avatar
    patty alexander

    Thank you for this information, Emma. It is much appreciated!

  13. Lucia Diaconu Avatar
    Lucia Diaconu

    This is a great information. Thank you and I will use it

  14. Camille Emas Avatar
    Camille Emas

    Had stopped taking turmeric and forgotten so am glad to find this for anti-inflammatory help with IBS. Can use all the help I can get. Thx!

  15. Sister Catherine Yaskiw Avatar

    hello would be great to get this wonderful information sent to me in a printed form to Sister Catherine Spirit Haven
    unit 2- 537 Broadview Ave. Toronto, ON M4K 2N6 Canada
    I am currently a assisted cook student and would so much lie to share the info you have need it is printed form to me by regular mail andthen coudl work at it. thank you so much for consdiering my request and will look for it in the post.
    take care, rejoice, Sister Catherine

  16. Cheryl Ann Avatar
    Cheryl Ann

    Great information, I love an article that gets to the point and I don’t have to cut through so much Stuff. Is the bar at the bottom necessary? The Kiss principle applies even more today.

  17. Ginger Avatar

    Thank you

  18. Catherine Avatar

    Absolutely wonderful information …

  19. mary Avatar

    Looking forward to receiving and using this info. Thnks, Mary

  20. eileen. weingard Avatar
    eileen. weingard

    I love this ,and will use it often thank you

  21. Cece Wms Avatar
    Cece Wms

    Love the information. I frequently cook with a lot of dries herbs but will soon use fresh when the garden is ready.

  22. lucille barthelman Avatar
    lucille barthelman

    Thank you for great info!!!! It makes such a difference in your health!! I just got an i-pad! And do not have a website yet. I think!! Lol. Luc B.

  23. Peggy kurilla Avatar
    Peggy kurilla

    thank you for the chart. I have been looking for one. Wish I could of Pinest it so thatI have it. Will download on computer at later date as unable to do on iPad.

  24. Sot espanol Avatar
    Sot espanol

    Thanks, im already using these herbs in my dailymenu. I learned cooking watching tv shows like “The Chew” & Rachael, and it had turned my health around learning to cook and eating healthy choices i cooked plus exercise of course. Also, i cooked in stainless steel cookwares which i invested yrs ago, anything good for my health is my peioeities in life. We only live once so we must enjoy it the healthy way. Thanks for your healthy info, very useful…

  25. Suzanna Angulo Avatar
    Suzanna Angulo


  26. Johanna Perkins Avatar
    Johanna Perkins

    Raw turmeric is 90% more effective than the dry – research form so India show that women who eat raw turmeric have 0% breast cancer, and other cancers as well.

  27. Nevillita Sobers Avatar
    Nevillita Sobers

    Thank you for your super ingredients for salad dressing. I’ll surely use it. Thank you for good tips on other spices.

  28. Christy A Campbell Avatar
    Christy A Campbell

    Sounds good!

  29. Barbara J. Briggs Avatar
    Barbara J. Briggs

    Great information

  30. RhondaRabalais Avatar

    thanks really has helped my cooking

  31. Marie Avatar

    this is great

  32. Rachel Avatar

    Thank you I am going to try and use them.

  33. Marvin L. Zinn Avatar
    Marvin L. Zinn

    I rarely have time to cook anything, but when I do this is a good source of what to choose with it.

    (I add tumeric to most salad to stop cancer.)

  34. Marinda Avatar

    Great article

  35. Jackie Avatar

    This is very helpful. Thank you!

  36. Kalpana jaikumar Avatar
    Kalpana jaikumar

    Thank you so much

  37. Kalpana jaikumar Avatar
    Kalpana jaikumar

    Your tips are so useful in daily life

  38. Debra badrick Avatar
    Debra badrick

    Thanks Emma for the info.

  39. Hugh Simmons Avatar
    Hugh Simmons

    Thanks great infor.

  40. Natasha Rosner Avatar
    Natasha Rosner

    Thanks Emma. All is good, with the exception of Garlic as I have to remove all Sulphite containing foods. It is a pity because I love Garlic. Have to be careful what I add to my diet. Will be using more Turmeric in my cooking, that is for sure. Love the Dressing, it is so tasty! Any advice for people with multiple allergies – there are many of them!

    1. Emily Scott Avatar
      Emily Scott

      Cinnamon is good in spaghetti sauce, homemade.

  41. Carol pezas Avatar
    Carol pezas

    Very helpful

  42. AnnaB Avatar

    Thank you so much, mixing spices to add taste has always been a challenge for me. The chart will help me a lot. This is so great of you to do.

  43. Robyn mccosh Avatar
    Robyn mccosh

    I have heard so much about turmeric and other herbs and can’t wait to use them in my cooking. Thank you very much

  44. Robyn mccosh Avatar
    Robyn mccosh

    Love turmeric garlic rocket, and several others and l feel great.

  45. Mike malafu Avatar
    Mike malafu

    Thank. u so much I’d luv to know more about this herb cooking styles etc….

  46. Anthony Adewole Avatar
    Anthony Adewole

    May the fountain of your resources never run dry.

  47. Zaheerah beyah Avatar
    Zaheerah beyah

    Love your information eep it comi g

  48. Fuad Lahderi Avatar
    Fuad Lahderi

    Thank you so much

  49. Jana Avatar

    Looking forward to trying some new herbs

  50. TARA Avatar


  51. Jadesola Avatar

    Emma this is great. Many thanks for your passion for healthy living

  52. Jadesola Avatar

    Ancient truth now revealed. Secrets of good health and longevity. Thanks Emma

  53. Hermann Dietsch Avatar
    Hermann Dietsch

    Thanks Emma your articles are always great and helpful.

  54. L.L. Avatar

    This is excellent! Thank You ever-so-much!

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