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How to flavour your meals without SALT!

Not using salt in your cooking does not mean food will be tasteless and dull. Using vibrant colours and different textures will make your meals interesting and appetising. In fact, experimenting with food and your creativity can lead you to a healthier and more flavourful way of eating.


Add flavour to your meals without adding salt

  • Add a squeeze of lemon

  • Add a splash of vinegar (balsamic / red wine)

  • Add fresh chilli - slicing some fresh chili or fresh jalapenos can really add extra zing

  • Add fresh herbs - not only do they make meals more flavourful, herbs contain antioxidants that have protective benefits against conditions like diabetes, heart disease and cancers 1. Try coriander, basil, parsley, rosemary, thyme, mint, lemongrass

  • Add more dried spices - pepper, cumin, paprika, five spice, cinnamon, anise, turmeric, cloves

  • Use more garlic, ginger, onion, celery, leeks, mushrooms, soy beans, dried scallops - they naturally pack a lot of flavour. Use them soups, stocks, stir-frys, stews,

  • Add fruit - change up your flavour profile and texture completely by adding fruit such as lemon, lime, apple, pineapple to your meals

  • Try some mustard (wholegrain mustard is best, check the label to ensure it doesn’t have any sugar or sodium)

  • Marinate your meat, fish and tofu - try a simple mixture of garlic, ginger with a splash of red / white wine for 2 hours


The first and most important step is to stop adding extra salt to your meals. Empty out all salt shakers and soy sauce bottles, and make up your own personalised seasoning blend in a bottle from some of the flavour ideas above.


Lastly, don’t be afraid to experiment with different ingredients, cooking methods and recipes! You may be on your way to discover a hidden talent!

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