Healthy Eating Hub

10 Ways to Add Flavour Without Adding Kilojoules

Do you want to eat healthy food but worried your food will become too boring? Healthy food doesn’t have to be boring, in fact, it can be the best food you’ve ever tasted!

If you are serious about learning how to eat well and lose weight then it’s vital that you master the art of adding flavour without the use of high-energy dressings and marinades.

Here are 10 ways you can add flavour to your food without adding too many kilojoules:

1. Lemon, mustard and rosemary

Combine the juice from 1 lemon with 2-3 tsp. wholegrain mustard and 1/2 tbsp. of chopped fresh rosemary. Mix together well. Allow chicken or lamb to marinate for about 30 minutes or longer. Cook on a char-grill or BBQ. Serve with a fresh garden salad.

2. Lemon, basil and garlic

Combine the juice of 1 lemon with 1/2 tbsp. of balsamic vinegar, 1 tsp. minced garlic (or 1 crushed garlic clove) and 1 tbsp. each of chopped fresh basil and parsley. Pour over char-grilled vegetables such as zucchini, capsicum, red onion and eggplant. Serve.

3. Chilli, lemon and rosemary

1 tsp. chilli flakes, 2 tsp. lemon rind, 2 tsp. chopped fresh rosemary. Sprinkle over chicken breast and cook in a non-stick pan or char-grill 2-3 mins each side or until cooked through. Serve with a fresh garden salad or spiced couscous.

4. Dijon salad dressing

Combine 2 tsp. dijon mustard, 1 tsp. honey and 1 tbsp. of white vinegar. Shake to combine. Taste and adjust by adding more of the 3 ingredients to your liking. Drizzle on a fresh salad or cooked meat.

5. Greek marinade

Combine the juice of 1 lemon, 1 tbsp. dried oregano and 2 tsp. minced garlic (or 2 crushed garlic cloves). Add marinade to lamb or chicken and marinate for about 4 hours. BBQ or char-grill and serve with a fresh greek salad and wholemeal flat bread.

6. Tomato salsa

Combine 2 chopped tomatoes, 2 tbsp. of finely shredded fresh basil, 1/4 red onion finely chopped and 1 tsp. balsamic vinegar. Toss together and serve with grilled fish, chicken or steak. You can also serve it on top of wholemeal or sourdough toast.

7. Balsamic steak 

Combine 1/4 cup of balsamic vinegar and and 1 tsp. minced garlic (or 1 crushed garlic clove). Toss steaks in the marinade and cover in the fridge for 30mins.

8. Tasty couscous

Serves 2. Cover 3/4 cup of dry couscous with 1 cup of boiled water and 1 tsp. chicken or vegetable stock. Once all the water is absorbed fluff the couscous with a fork and sprinkle with 1/2 tsp. cumin powder and 1/2 tsp. of paprika. Squeeze over the juice of half a lemon, then mix through some finely chopped fresh parsley. Serve with a dollop of natural yoghurt and any kind of char-grilled meat.

9. Garlic and thyme

Combine 3 tsp. minced garlic (or 3 crushed garlic cloves), 1 tbsp. finely grated lemon rind, the juice of half a lemon and 1/4 cup of fresh thyme leaves. Marinate chicken or lamb covered in the fridge overnight. Cook on the BBQ or char-grill and serve with a fresh salad and flat bread.

10. Spiced Vegetables

Toss vegetables (pumpkin slices, red onion quartered, zucchini sliced length ways) in 1 tsp. of minced garlic and 1 1/2 tbsp. harissa. Place on a baking tray and spray with a small amount of olive oil. Bake in the oven for 20 minutes. Serve with couscous or toasted Turkish bread.

There are so many more combinations and variations that you can try. Using herbs, spices, fruits and vegetables will not only add extra nutrition to your meal but you can enjoy flavour and taste while looking after your body.

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