How to use this plan

• Keep your usual meals. You’ll layer herbs on top—no strict recipes.
• Taste first. Add acid (lemon/lime) or herbs before reaching for extra salt.
• Keep notes in your phone: which herb you used, whether you needed less salt, and how the meal felt.

Day 1 — Parsley on Something You Already Eat

Try it on: roasted potatoes, fish, eggs, or a grain bowl.

How: toss chopped parsley with a squeeze of lemon and a tiny drizzle of olive oil; scatter on top right before eating.

Why it works: fresh, lemony notes make simple food “pop,” so salt becomes optional.

Day 2 — Parsley + Acid, Repeat

Try it on: leftover chicken, lentil soup, or veggie bowls.

How: repeat Day 1, but add a pinch of black pepper. Taste first, then decide if you still want salt.

Optional swap: mint instead of parsley for a cooler finish on grains or yogurt-based sides.

Day 3 — Basil with Tomatoes or Eggs

Try it on: eggs, tomato toast, pasta bowls, mozzarella + tomato salad.

How: tear fresh basil and finish the dish at the table; add a few drops of balsamic or lemon.

Why it works: sweet, peppery basil boosts aroma and satisfaction—another reason you may reach for less salt.

Day 4 — Basil with Heat

Try it on: warm pasta or sautéed zucchini.

How: add herbs at the end so they stay bright.

Tip: if cilantro tastes “soapy,” swap parsley + lime.

Day 5 — Ginger Night (Stir-Fry or Tea)

Try it on/in: quick veggie stir-fry, rice, or a mug of ginger tea after dinner.

How: grate or mince fresh ginger; warm it briefly in oil, then add veggies.

Why it works: ginger’s aroma encourages slower, more mindful bites; ginger is also a classic culinary spice studied for digestive comfort in several settings. Keep expectations food-first.

Day 6 — Turmeric Pinch in Rice or Soup

Try it on: rice, lentil soup, or roasted cauliflower.

How: add a small pinch while cooking; many cooks pair turmeric with black pepper in savory dishes.

Note: culinary use of turmeric is well-documented across cuisines; research also research also explores how cooking affects turmeric’s compounds—use small amounts for color and warmth.

Day 7 — Your Signature Combo

Pick one:

• Parsley + mint on a chickpea-cucumber bowl (finish with lemon).
• Rosemary + thyme on roasted mushrooms or potatoes (finish with a splash of vinegar).
• Cilantro + a little cumin on black beans and rice.

Speed helpers (use any day)

• Acid first: lemon/lime/balsamic brighten flavor, often removing the need for extra salt.
• Finish at the table: add chopped herbs just before eating to keep the aroma strong.
• Pantry pack: dried oregano, cumin, coriander, cinnamon; fresh parsley, basil, cilantro; ginger; a small jar of turmeric.

Plant-forward add-ins from Sandhu Herbals

On days your plate is light on greens or you want a steady plant boost:

• Moringa Capsules — a simple, daily green add-in to support a plant-forward routine when salads or cooked greens don’t happen.
  Product: Moringa Capsules
• Turmeric Curcumin Capsules — for people who like turmeric’s warm, savory role in food but want a steady, labeled serving on non-cooking days.
  Product (1950 mg): Turmeric Curcumin Capsules

Supplements are not intended to diagnose, treat, cure, or prevent any disease.

FAQs

1. Fresh or dried—does it matter?
Both work. Fresh herbs bring bright aroma and color; dried herbs are stronger per teaspoon and shine in soups, rubs, and roasts. Add dried earlier in cooking; add fresh near the end so they stay vivid.

2. How do herbs help me cut salt without losing flavor?
Herbs and spices build aroma and interest, while acid (lemon, vinegar) brightens taste. A randomized trial found that coaching people to use herbs/spices helped them stick to lower sodium.

3. I struggle with vegetables—what should I try first?
Start with roasted veggies and finish with parsley + lemon or cumin + coriander. School and community pilots show that adding herbs/spices can make vegetables more appealing and may increase intake.