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Other Flavours

Ideas for adding flavour in place of salt - herbs, spices and other flavours  

Use a mix of herbs and spices to add to the complexity of flavour of your food

Frozen, dried or  fresh herbs will add and enhance flavour e.g. basil, oregano, tarragon, parsley, coriander, mint

Spice things up - black pepper, curry powder, cumin, cayenne pepper, chilli powder, ginger and coriander are just some of the wonderful spices you can use to add flavour

Watch out for the ready mixed herbs and spices in the supermarket e.g. Cajun mix, as these can be high in salt

Make your own salad dressing using balsamic, cider or rice wine vinegars

Use lemongrass, fresh coriander and a small amount of sesame oil to flavour stir fries instead of soy sauce

Add red wine when cooking stews or casseroles to enhance the flavour

Make your own gravy, or go for red wine sauce instead

Use an infused olive oil, e.g. garlic, basil, chilli or rosemary, to sauté vegetables or as part of a salad dressing

Some ideas for marinades... 

Great for CHICKEN or PORK - honey, ginger, garlic and olive oil

Great for LAMB - ginger, coriander, lime zest and juice

Great for BEEF - black pepper, chilli and vegetable oil

Great for FISH - chopped fresh dill, olive oil and lemon juice


  1. Squeeze a dash of lemon or lime juice over your food instead of salt
  2. Drizzle olive oil, lemon juice and black pepper over salads or boiled new potatoes
  3. Add a dash of lemon juice and some chopped mint to peas and green beans
  4. Squeeze lime juice over stir fries, curries and lamb dishes
  5. Add grapefruit or orange to salads
  6. When roasting chicken, add lemon juice instead of salt to crisp the skin
  7. Add grated zest of lemon or lime to curries
  8. Add orange slices to casseroles

Sweeten with spices and fruit...  

  1. Roast carrots and parsnips with cinnamon or mixed spice and a drizzle of honey
  2. Add cinnamon to savoury pork dishes, sweet apple crumble or porridge
  3. Sultanas and cinnamon work well in hot pilaf or cold rice salad
  4. Chopped dried apricots, mixed spice and toasted almonds work well added to couscous
  5. Apricots or prunes added to meat casseroles will naturally sweeten and enhance the flavour
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