If you want your meals brim­ming with flavour, don’t grab the salt shaker or sauce bot­tle. Try these healthy al­ter­na­tives!

Healthy Food Guide (Australia) - - CONTENTS -


This yel­low spice is a nat­u­ral anti-in­flam­ma­tory and is rich in pro­tec­tive an­tiox­i­dants. Add ground turmeric to cur­ries or other savoury dishes for great flavour, or use the pulp from the fresh root in smooth­ies.


Cut down on salt by adding vi­ta­min C-rich lemon juice to your cook­ing to en­hance the flavours. Add it at the end of cook­ing time to min­imise the loss of vi­ta­min C. Or use the zest as a re­fresh­ing gar­nish.

3Whole­grain mus­tard

Add a tea­spoon or two of tasty mus­tard to ac­com­pany your roast meat, chicken or fish. It’s low in kilo­joules and you don’t get the added sugar and salt found in most store-bought bot­tles of sauce.

4Woody herbs

Herbs add loads of earthy, salt-free flavour to win­ter soups and stews. Those with woody stems, such as rose­mary, sage and thyme, last much longer than their leafy cousins.

5Bal­samic vine­gar

A splash of bal­samic vine­gar added when roast­ing root ve­g­ies gives a de­li­cious nat­u­ral sweet­ness. And the acid­ity of the vine­gar helps to slow the di­ges­tion process and lower the gly­caemic in­dex of a meal. This means it keeps you feel­ing full for longer.


Did you know that chill­ies are high in vi­ta­min C? You may not want to take a bite of one just for that, but try us­ing fresh or dried chill­ies for a flavour punch rather than pour­ing on sug­ary sweet chilli sauce.

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