If you have been ordered by the doctor to avoid salt and sugar, it can be very unsatisfying eating food that has no flavour. Fortunately, after a while of not using salt and sugar, your taste buds do adjust and become a lot more sensitive to flavours. However, in the meantime, you’ll probably want to find a way to make your food taste well, so you find it easier to keep up your new salt and sugar free diet. Here are some ways to flavour your food without salt and sugar.
Firstly, you can try using lemon in dishes you think it would complement. Lemon is good for salads alongside extra virgin olive oil, as well as healthy for you as it is full of Vitamin C. Be careful cooking it however as the heat can decrease its level of nutrients.
Herbs such as thyme, oregano and sage are great for adding flavour to a number of different types of dishes. You can also try using different spice mixes. For example, for oriental dishes, you could use 5 spice seasoning. Paprika, cayenne pepper or chilli flakes, turmeric and curry powder are other spices that can really make a dull dish into a delicious one. Cinnamon and nutmeg are good for creamy desserts like rice pudding. I recommend experimenting with different spice mixes and perhaps buying a book on which spices and herbs go well together and with which dishes.
Lastly, vanilla extract is great for adding to sweet dishes, in baking or even in sugar-free drinks. There are many alternatives to sugar like dates, bananas, stevia, and xylitol. These are all great for accompanying Vanilla Extract to make a great tasting dish. I recommend buying Organic Vanilla Extract from Foodie Flavours.
Fresh salsa for big flavour
A homemade salsa is one of the easiest ways to add a burst of flavour to a meal, whether it sits alongside grilled chicken or fish, tops a salad or goes on bruschetta. It also raises your fruit and vegetable intake and helps use up leftovers in the fridge.
Start by picking two main ingredients and deciding whether you want something spicy, sweet or fresh and crisp. Tomatoes, onions and cucumber work well, as do cherries, grapes and apples, while peppers or chillies bring extra heat. Bind it all with an acid such as red or white vinegar, lemon, lime or grapefruit juice. The acidity balances the flavours and acts as a natural preservative, so the salsa keeps for a few days and often tastes better as it matures.
Finish with fresh herbs, coriander being the most common choice. A sweet fruit salsa needs no herb, though a little coconut scattered over the top adds something extra.
Spices and herbs that add depth
Spices and herbs are some of the most useful tools for adding flavour without salt or sugar. Cumin has been used in cooking for thousands of years and is one of the most popular spices in the world. Its warm, earthy taste works especially well with lentils, tofu and chilli, and it suits almost any savoury dish.
Turmeric is another versatile spice. It is a key ingredient in curries, works well in breakfast dishes and adds a golden colour to food such as scrambled tofu or omelettes.
Herbs are just as valuable. Keeping a selection of dried herbs in the cupboard means you always have something to lift a dish, and a handful of fresh herbs added at the end of cooking can make all the difference to how a meal tastes. Building up a small collection of spices and herbs makes it much easier to cook food that is full of flavour.