Flavour doesn’t have to come from sugar or salt – there are plenty of healthier ways to excite taste buds.
A tablespoon of balsamic vinegar has less than 50kJ (12cal), and some studies show it can help manage blood sugar levels. Toss it through root vegetables before roasting, or combine with olive oil as a DIY salad dressing. Flavour doesn’t have to come from sugar or salt – there are plenty of healthier ways to excite taste buds.
Brimming with vitamin C to promote immunity, citrus adds a nutritious and delicious twist to any meal. Divide an orange into segments and toss through a fresh salad, bake fish in a bag with lemon slices or squeeze lime on your stir-fry for a burst of flavour.
This pungent Middle Eastern blend of herbs, spices and sesame seeds can really help transform a savoury dish. As a bonus, the herbs in za’atar add a dose of antioxidants to your meal.
Acclaimed for having antioxidant properties and the ability to prevent nausea but, nutrition aside, ginger is plain delicious. Add this bold flavour to a stir-fry or use it with chicken or fish, and you’ll have happy tummies all around the table.
This traditional Egyptian mix is made from nuts, seeds and various spices, so it’s a source of heart healthy fats. Use dukkah as a crunchy coating for chicken or fish or sprinkle it over your poached eggs for breakfast.
Flavours across the globe
Coriander, chilli, lemongrass, lime
Cumin, garlic, chilli powder
Basil, oregano, olive oil
Article sources and references
- Johnston CS & Gaas CA. 2006. Vinegar: Medicinal uses and antiglycemic effect. Medscape General Medicine 8:61https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
- Seok H et al. 2012. Balsamic vinegar improves high fat-induced beta cell dysfunction via beta cell ABCA1. Diabetes & Metabolism Journal 36: 275-9 Zheng W & Wang SY.2001https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3428415/
- Antioxidant activity and phenolic compounds in selected herbs. Journal of Agricultural and Food Chemistry 49:5165-70https://www.ncbi.nlm.nih.gov/pubmed/11714298