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Flavouring Food without Salt

Basil
Known as the King or godly herb, basil comes from the Greek word for ‘good’. It is used                                                                                               heavily in Italian dishes such as pasta and on pizza, but also in stews, soups and sauces.

Coriander
You either love it or hate it! Also known as Chinese Parsley or Cilantro, all parts of this herb are edible, including the stalks. It’s used in all manner of dishes all over the world.

Paprika
A ground spice made from ground air-dried red fruits in the capsicum family. You can purchase this in smoked or sweet varieties. It is used all over the world for flavour but also to colour soups, stews and rice.  Great with savoury mince dishes also.

Mint
The leaves have a fresh, aromatic and sweet flavour with a cool aftertaste. Mint is used in teas, beverages, jellies, syrups, candies, and ice creams.

Rosemary
This extremely fragrant herb is very easy to grow in the Australian climate all year round and makes a wonderful addition to roasted meats or vegetables.

Parsley
Cultivated as a herb, spice and a vegetable. Often used only as a garnish, parsley packs great flavour and has a sweet but fresh taste. It is great when mixed through fresh salads or in cooked meals.  Great on roasted vegetables.
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Tumeric
Not only is it used in trendy Melbourne lattes, this spice has a distinctive bright yellow colour. It has an earthy flavour and is used widely in South Asian and Middle Eastern Cooking.  Tastes great on chicken

Cumin
Cumin seeds are used whole or ground and have a distinctive flavour, especially popular in South Asia and Northern Africa. Cumin is sometimes an ingredient in chilli powder and added in others such as garam masala and curry powder.

Chives
Chives are used worldwide but popular in France and Sweden. Chives are quite easy to grow and can also be frozen dry without much loss of flavour.

Cinnamon
A spice made from the inner bark of a tree, it’s used heavily in baking and desserts and has an earthy flavour. Cinnamon is also used widely in the manufacturing of chocolate. A great one to try in your smoothies to add a small dose of nutritional density.

Oregano
Related to the herb Marjoram, this herb is often more flavourful when dried than fresh. Oregano is used widely in the Mediterranean, the Philippines and Latin America in dishes such as roasted, fried, or grilled vegetables, meat, and fish.

Chilli
Fresh chillies, dried ground chilli or chilli flakes can add a punch of flavour. There are many different types of chillies which are used for cooking and medicine. Most of the worlds chillies are grown, exported from and consumed in India. A great choice to put a spin on your spaghetti bolognese.

Dill
Dill comes in three forms, fresh, dried leaves or seeds. This herb is popular in Russian and Scandinavian cooking with the leaves used in these cuisines to flavour fish, cold soups and pickles. Why not try this in a salad or with chicken?

Nutmeg
Not only used in baking, nutmeg is a versatile spice which adds a sweet flavour. This spice is also used in savoury dishes in Indian and Indonesian cuisine and gives an earthy flavour.

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  • HOME
    • About Us
    • FAQs
  • FREE Home Diet & Exercise Tips
    • Fitness
    • Recipes
    • Foodie Fun
    • Thrifty Food Hacks
    • Fact sheets >
      • Kids Health Tips
      • Strategies to Change Your Mindset
      • Diet facts & myths
      • How can poo help you??
      • The Powerful Benefits of Mushrooms
      • Back, Neck and Shoulder Pain
      • FODMAPS
      • Activated Charcoal
      • Fats - are they good for us?
      • Does more protein = more muscle gain?
  • Our Team
    • Dietitians
    • Nutritionists >
      • Breanne Roy >
        • Nutritionist Success Stories
      • Renee Robertson
    • Exercise Physiologists
  • Our Services
    • GROUP EXERCISE CLASSES
    • Nutrition & Dietetics >
      • Eating Disorder Management
    • Exercise Physiology
    • VIDEO & PHONE CONSULTS
    • Department of Veteran Affairs
  • Contact Us