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

Tips

• Frozen, dried or  fresh herbs will add and enhance flavour e.g. basil, oregano, tarragon, parsley, coriander, mint
• 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
• Use an infused olive oil (e.g. garlic, basil, chilli or rosemary) to sauté vegetables or as part of a salad dressing

 

Marinades 

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

LAMB - ginger, coriander, lime zest and juice

BEEF - black pepper, chilli and vegetable oil

FISH - chopped fresh dill, olive oil and lemon juice

TOFU - honey, ginger, garlic and olive oil

 

Citrus 

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

Fruit:

1. Sultanas and cinnamon work well in hot pilaf or cold rice salad
2. Chopped dried apricots, mixed spice and toasted almonds work well added to couscous
3. Apricots or prunes added to meat casseroles will naturally sweeten and enhance the flavour

Herbs and Spices:

• Basil:
  • Good with: pasta sauces, pizza, pesto, dressings
• Cardamon:
  • Good with: curries
• Chilli:
  • Good with: sauces, curries, dressings
• Chives:
  • Good with: potato salads, other salads, eggs
• Cinnamon:
  • Good with: chicken, pork, lamb, fruit desserts (crumbles), casseroles, porridge, roasted vegetables
• Coriander:
  • Good with: soups, curries, fish and chicken
• Cumin:
  • Good with: lamb, rice, beans and pulses
• Dill:
  • Good with: fish, seafood, potato salads, cheese and eggs
• Ginger:
• Good with: stir fries, curries, fish, dressings
• Mint:
  • Good with: peas, broad beans, salads
• Nutmeg:
  • Good with: soups, white or cheese sauces
• Oregano:
  • Good with: pasta sauces, bread, salads
• Paprika:
  • Good with: casseroles, fish, chicken, soup
• Parsley:
  • Good with: roast meat, pesto, salad, fish, dressings
• Rosemary:
  • Good with: roasted vegetables, roasted meat, pasta sauces (i.e spaghetti bolognese)
• Saffron:
  • Good with: rice, chicken
• Sage:
  • Good with: meat, stuffing, pasta
• Tarragon:
  • Good with: chicken, casseroles, pulses
• Thyme:
  • Good with: pasta sauces, roasted meat, casseroles, roasted vegetables
• Turmeric:
  • Good with: curries, eggs, meat, rice, couscous