Zesty lemon and lime
Want to banish salt from the table? When you serve grilled chicken, pork or fish, add a wedge of lemon or lime to squeeze over for a citrus kick. And marinate meat and fish in grated zest with olive oil, garlic and chilli for a dish where you won’t even notice the absence of salt.
Spice is twice as nice
Spices provide an infinite variety of flavours – so who needs salt? Try these spicy tips. Grate a little nutmeg into scrambled eggs for breakfast with a difference. Toast or freshly grind a few spices and add to marinades or curries for a tangy kick. Or why not try five-spice powder with your favourite Thai and Chinese dishes? Don’t forget good old black pepper, either. Once used as currency because it was so valuable, it gives real oomph to any meal.
Heavenly herbs
Herbs add flavour and colour to food plus they are packed with vitamins and minerals. Basil, which is high in antioxidants, tastes terrific when combined with lycopene-rich tomato sauce, so serve with pasta for a quick evening meal. Or why not sprinkle chopped parsley and mint over rice or couscous to create tasty, savoury dishes? Some herbs match certain foods perfectly too: dill goes well with chicken, sage with pork and rosemary with lamb.
Added zing
Garlic, chilli, horseradish and ginger are all full of health-promoting phytochemicals. Usually used for curries, stir fries and roast beef, they are also versatile. Perk up mashed potato with horseradish or squeezed out roasted garlic cloves. Mix fresh, chopped chilli with tomato, mango and onion to make a salsa dip. And lift the flavour of veg, meat or fish with ginger.
Article first appeared in Let’s Eat Smart magazine.