When seasoning the food we eat, many Americans are stuck in a rut. A lot of us reach for salt and pepper — and usually it’s more salt than pepper.

“If it doesn’t taste salty, we tend to think it doesn’t taste good,” says Sheri Caldwell, Hy-Vee in-store dietitian.

But for a tasty and nutritious way to season food and promote good health, shake the salt habit and start using herbs and spices.

According to Dr. Wendy Bazilian, author of “The SuperFoodsRX Diet: Lose Weight with the Power of SuperNutrients,” herbs and spices such as cinnamon, ginger, rosemary and basil, contain antioxidants, which help promote good health.

And they’re easy to add to foods you make and eat every day, the experts say.

“I think we’ve just gotten away from it,” Ms. Caldwell says of using herbs and spices. “People have acquired a taste for salt.”

Of course, putting down that salt shaker can seem impossible, especially when you don’t really know what herbs and spices to use.

“You don’t just open up ‘Betty Crocker’ and learn to cook with herbs,” says Cheryl Weaver, who has grown herbs for the past 10 to 15 years and sells her wares at the Pony Express Farmers’ Market.

So, here’s a little sampling of how herbs and spices can be used from Ms. Caldwell, Ms. Weaver, www.hy-vee.com and McCormick, who not only markets ground herbs, but has created the McCormick Science Institute to study their health benefits.

Cinnamon: Add 1/2 to 1 teaspoon of ground cinnamon to French toast, pancake, waffle or muffin batter. Sprinkle in oatmeal or yogurt.

Ginger: Make ginger lemonade by adding 1/2 teaspoon of ground ginger to 1 quart freshly squeezed lemonade or lemonade from a mix. Ground ginger also can be sprinkled over sliced fruit and used in stir-fry and marinades.

Oregano: Spice up a traditional grilled cheese sandwich with sliced mozzarella cheese, sliced tomato and 1/4 teaspoon of oregano leaves. Use also with Asian dishes, poultry, fish, vegetables, pasta dishes, bread and sauces.

Red peppers: Sprinkle store-bought or homemade hummus or guacamole with paprika (yes, it’s a member of the pepper group). For an extra kick, try stirring in 1/4 teaspoon ground red pepper or crushed red pepper.

Rosemary: Just before baking frozen dinner rolls or ready-to-bake rolls, brush tops with olive oil, then sprinkle with crushed rosemary leaves and sea salt before baking. Rosemary, which according to Hy-Vee.com mixes well with garlic, can be used to season lamb roasts, pork and fish, rice dishes and mashed and roasted potatoes.

Thyme: For herbed scrambled eggs, beat 1/8 teaspoon thyme leaves into two eggs before scrambling. Thyme also can be used in soups, casseroles, salad dressings and marinades.

Curry: To add a new twist to chicken salad, add a dash of curry powder along with nuts, fruit or chopped apples.

Basil: Basil pairs well with tomato dishes, and Hy-Vee.com adds that it goes well with meat, cheese, vegetables and egg dishes.

The Internet abounds with site that can help you decide which herb or spice to pair with certain dishes. For information about how much to use, visit www.spiceadvice.com. And if you find that you really like spicing up your meals with herbs, you can easily grow your own, Ms. Weaver says. And the best part is that the herbs don’t like to be fussed over, she adds.

Herbs can be planted in a garden or in pots near the kitchen door to make them readily available for use. Ms. Weaver grows and sells a variety of different spices and says that strawberry pots are great for planting herbs.

Sweet basil is a favorite with her customers, she says. And for those who want to try something a little different, there’s barbecue rosemary. The herb, she says, is fast growing and it’s purpose is mirrored in its name.

“You can cut off a larger slice and use it as a barbecue skewer,” she says.

With all the different herbs and spices available to choose from, perhaps its time to shake up your taste buds with a dash of flavor that doesn’t come from a salt shaker.

Learn more

A herb garden class will be held at Hy-Vee in St. Joseph at 10 a.m. and 2 p.m. May 20 through May 22 and at 5 p.m. May 20. A Hy-Vee florist will discuss planting herbs, and Hy-Vee in-store dietitian Sheri Caldwell will give tips on cooking with herbs and give a recipe demo. Participants will select and plant five common herbs in a planter to take home and receive a 63-page herb guide and recipes and information for cooking with herbs.

The cost is $25, and those interested can sign up by calling Hy-Vee Customer Service at 232-9750.

Lifestyles reporter Cathy Woolridge can be reached at cathyw@npgco.com

Mango-blueberry cobbler

Mango-blueberry filling:

3 cups sliced peeled mangoes

2 cups blueberries

1 tablespoon lemon juice

1/3 cup sugar

2 teaspoons cornstarch

2 teaspoons ground cinnamon

1/2 teaspoon ground ginger

Biscuit topping:

1/2 cup flour

4 tablespoons sugar, divided

1/2 teaspoon baking powder

1/2 teaspoon ground ginger

1/2 teaspoon ground cinnamon, divided

1/4 teaspoon baking soda

Pinch salt

1/3 cup buttermilk

For the filling, mix mangoes, blueberries and lemon juice in large bowl. Mix sugar, cornstarch, cinnamon and ginger in small bowl. Sprinkle over fruit; toss to coat well. Spoon into 11x7-inch baking dish sprayed with no-stick cooking spray. For the topping, mix flour, 3 tablespoons of the sugar, baking powder, ginger, 1/4 teaspoon of the cinnamon, baking soda and salt in large bowl. Add buttermilk; mix well. Drop dough by rounded tablespoonfuls into six portions onto fruit mixture. Mix remaining 1 tablespoon sugar and 1/4 teaspoon cinnamon. Sprinkle over biscuits. Bake in preheated 350 degree oven 35 to 40 minutes or until fruit is bubbly and topping is browned. Serve warm.

— www.mccormick.com

Broccoli and potato frittata

1½ cups cubed potatoes

2 cups coarsely chopped broccoli florets

1 tablespoon olive oil

1/2 cup coarsely chopped onion

1 teaspoon oregano leaves

1 teaspoon rosemary leaves, finely crushed

1 teaspoon thyme leaves

3/4 teaspoon sea salt using grinder, divided

1/4 teaspoon ground black pepper

6 eggs

1/4 cup milk

3 medium plum tomatoes, thinly sliced

1/4 cup grated Asiago cheese

Bring water to boil in medium saucepan. Add potatoes; cook seven minutes or just until tender. Add broccoli; cook one minute longer. Drain well. Set aside. Heat oil in large ovenproof nonstick skillet on medium heat. Add onion; cook and stir five minutes or until softened. Stir in potatoes and broccoli. Reduce heat to medium-low. Mix oregano, rosemary, thyme, 1/2 teaspoon of the sea salt and pepper in medium bowl. Add eggs and milk; beat with wire whisk until well blended. Pour mixture into skillet. Cook without stirring five minutes or until eggs are just set on bottom. Arrange sliced tomatoes on top of egg mixture. Sprinkle with cheese and remaining 1/4 teaspoon sea salt. Broil four to five minutes until eggs are set and cheese is lightly browned.

Thyme-seared scallops with red grapefruit-avocado salad

2 large red grapefruits, peeled and sectioned (1½ cups)

1 medium avocado, peeled and thinly sliced

2 tablespoons champagne or white wine vinegar

2 tablespoons olive oil, divided

2 teaspoons minced shallot

1½ teaspoons thyme leaves, divided

1/4 plus 1/8 teaspoon salt, divided

1/8 teaspoon ground black pepper

1/2 teaspoon ground ginger

1 pound large sea scallops (about 12)

1 package (5 ounces) baby spinach leaves

Toss grapefruit segments and avocado slices in medium bowl. Set aside. Mix vinegar, 1 tablespoon of the olive oil, shallot, 1/2 teaspoon of the thyme, 1/8 teaspoon of the salt and pepper in small bowl with wire whisk until well blended. Set aside. Mix remaining 1 teaspoon thyme, ginger and remaining 1/4 teaspoon salt in small bowl. Coat scallops evenly on both sides with spice mixture. Heat remaining 1 tablespoon oil in large skillet on medium-high heat. Add scallops; cook 6 to 8 minutes or until scallops are golden brown, turning once. Divide spinach evenly among four serving plates. Top each with scallops and grapefruit mixture. Drizzle each salad with about 1 tablespoon of dressing. Serve immediately.

— www.mccormick.com