The secret to making your foods taste great, while possibly reducing your sodium is to add the right healthy spices. Just like life, a little spice livens things up and makes even the most common seem like an exotic adventure. Low in calories, spices and healthy garnishes add flavor to your foods without adding the fat. I did a little research and I’ve made a list of some good toppings to try.

Sesame Seeds are making a comeback and they should. Not only are they tasty, especially when toasted, sesame seeds and sesame seed oil is actually a potent medicinal food that would be as common in a medicine cabinet as in the spice cabinet. High in calcium and magnesium, the history of the sesame seed as a medicine goes back over 3500 years. Today, scientific evidence has proven sesame seeds effective for lowering blood pressure and glucose in type 2 diabetic patients. It has long been used in India as a treatment for gingivitis, tooth decay and bad breath, by swishing the sesame seed oil in your mouth for a prolonged period.

Avocado Oil is one of the healthiest cooking oils available. Featuring a silky, rich, delightful flavor, it has a bounty of healthy benefits. It fights inflammation, improves heart health, lowers cholesterol, and blasts belly fat. Extremely versatile, avocado oil can be used in high heat cooking such as grilling or pan cooking. Just like olive oil, it tastes great in salad dressings, drilled on pizzas or as a dip for crusty bread. Eat it on chicken and try a dollop in your soup.

Sichimi Togarashi is a Japanese spice that is hot for 2014! A blend of seven different spices, it often includes chili powder, orange or tangerine peel, flaked nori, sansho, black and white sesame seeds and seaweed. But what it doesn’t contain is salt. A new spice in trendy restaurants, especially those featuring ethnic cuisine, it tastes great on fish, chicken or noodles. Rich in antioxidants, making it a heart-healthy spice to try.

Cinnamon tastes good, is very versatile, makes an attractive garnish and is extremely healthy. Cinnamon helps to lower blood pressure, fights fungal infections, improves blood sugar levels in people with type 1 or type 2 diabetes. Cinnamon helps your body to digest foods and helps reduce the body’s negative reactions from high fat foods. Sprinkle it on fruit, toast, cereal, oatmeal and baked goods. Eat it on sweet potatoes for a super food meal.

Bee Pollen is a real superfood, containing vitamins A, B, C, D, E and K. Rich in folic acid, aalcium, potassium, magnesium, selenium, protein, and amino acids. Try it in smoothies and shakes, sprinkle it on yogurt, applesauce, granola or salads. Caution, some people are allergic to bee pollen, so try a small amount or check with your physician before adding it to your diet.