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posted: 7/3/2014 5:45 AM

Summer Rubs

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  • Spice rubs add flavor to lean proteins and keep sodium in check.

      Spice rubs add flavor to lean proteins and keep sodium in check.
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Citrus rub

Combine 1 teaspoon each grated lemon, orange, and/or lime peel, minced garlic and cracked pepper.

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Nutrition: 3 calories, 1 g carbohydrate, 0 sodium.

Pepper-garlic rub

Combine 1 teaspoon each garlic powder, cracked black pepper and cayenne pepper.

Nutrition: 5 calories, 1 g carbohydrate, 1 mg sodium.

Italian rub

Combine 1 teaspoon each fresh or dried oregano, basil and rosemary with minced Italian parsley and garlic.

Nutrition: 3 calories, 1 g carbohydrate; 1 mg sodium.

Herb rub

Combine 1 teaspoon each fresh or dried marjoram, thyme, and basil.

Nutrition: 1 calorie

"Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, Fourth Edition" and "365 Days of Healthy Eating from the American Dietetic Association" by Roberta Duyff (both published by John Wiley & Sons)

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