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really. Let the meat rest while you prep the other ingredients and dishes. Then just grill or broil. For extra flavor, you can rub the meat with a little olive oil or lemon juice. This is especially good for very lean cuts of meat and fish.

White Pepper and Clove Dry Rub

White pepper and cloves combine to perfume any meat nicely. Try it on fish, chicken, veal, and pork.

MAKES ABOUT ½ CUP

Preparation time: 5 minutes

¼ cup white peppercorns

1 tablespoon ground allspice

1 tablespoon ground cinnamon

1 tablespoon ground savory

2 tablespoons whole cloves

2 tablespoons ground nutmeg

2 tablespoons paprika

2 tablespoons dried thyme

Combine all of the ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 12 calories, FAT 1 g, PROTEIN .2 g, CARB 2 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 3 mg, CALC 24 mg

Chili Dry Rub

This dry rub is a standby in our homes. Fast and flavorful, it really goes with anything: pork, chicken, steaks, even salmon steaks.

MAKES ABOUT ½ CUP

Preparation time: 5 minutes

3 tablespoons garlic powder

3 tablespoons paprika

1 tablespoon chili powder

2 teaspoons salt

1 teaspoon freshly milled black pepper, or to taste

¼ teaspoon cayenne

Grind the spice mixture in a food processor or blender, or use a mortar and pestle. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 22 calories, FAT .5 g, PROTEIN 1 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 593 mg, CALC 11 mg

Bourbon Street Spice Blend

This goes on pork and chicken, shrimp and crab, and, of course, crayfish. Play some jazz and spice up a meal.

MAKES ABOUT ½ CUP

Preparation time: 5 minutes

2 tablespoons paprika

1 tablespoon cayenne

1 tablespoon dry mustard

2 teaspoons salt

2 teaspoons freshly milled black pepper

2 teaspoons garlic powder

2 teaspoons ground sage

1 teaspoon white pepper

1 teaspoon onion powder

1 teaspoon ground cumin

1 teaspoon dried thyme

1 teaspoon dried oregano

Mix all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 22 calories, FAT .9 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 583 mg, CALC 25 mg

Homemade Curry Powder

Curry spice blends are found in cuisines ranging from Africa to Korea. Once you get used to the idea of mixing your own curry, you won’t go back to the store-bought variety, which often has too much celery seed and salt. Keep this on hand and customize it when you season your food, adding more of whatever spice you want to be more prominent. Trial and error will teach you what is good. That way, no curry dish you make will taste the same! This is good on fish, chicken, lamb, and vegetables.

MAKES ABOUT ½ CUP

Preparation time: 5 minutes

3 tablespoons ground coriander

2 tablespoons ground cumin

1 ½ tablespoons turmeric

1 tablespoon ground cloves

2 teaspoons ground cinnamon

2 teaspoons ground nutmeg

1 ½ teaspoons ground cardamom

1¼ teaspoons ground ginger

1 teaspoon freshly milled black pepper

1 teaspoon cayenne

In a small bowl, mix all of the ingredients. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 18 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 2 mg, SODIUM 6 mg, CALC 32 mg

Basic Jerk Seasoning

The flavors of the Caribbean will make any diner at your table happy. Try it on chicken, pork, and beef.

MAKES ABOUT ½ CUP

Preparation time: 5 minutes

1 tablespoon onion powder

1 tablespoon ground allspice

1 tablespoon freshly milled black pepper

1 tablespoon cayenne

1 tablespoon garlic powder

1 teaspoon dried thyme

1 teaspoon ground cinnamon

½ teaspoon habanero chile powder

½ teaspoon ground nutmeg

2 bay leaves

1 tablespoon salt

1 teaspoon sugar

Grind up all ingredients in a food processor or blender. Store in a jar with a tight-fitting lid.

Nutritional Analysis: 16 calories, FAT .3 g, PROTEIN .5 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 874 mg, CALC 22 mg

Louisiana Swampland Dry Rub

Put a little BAM in your dinner with this