Most days
Herbs & spices
Parsley, basil, cumin, turmeric, garlic, ginger
What it gives you
Flavour, so you need less salt.
LeafUp › Foods › Herbs & spices
Easy ways to add it
- Finish a dish with chopped parsley or basil.
- Season with lemon, pepper and herbs before adding salt.
- Warm cumin or paprika in the oil first.
- Add cinnamon to porridge.
- Stir turmeric into dal or a tofu scramble.
- Grow a pot of basil or parsley.
- Add fresh ginger to a stir-fry.
- Use smoked paprika in bean dishes.
- Mix fresh herbs into hummus.
- Make a herb dressing with oil and lemon.
The science behind it
Too much salt was the biggest single dietary risk worldwide. Herbs and spices make food taste good with less of it.
Source: GBD 2017 Diet Collaborators, The Lancet, 2019; World Health Organization, Healthy diet (fact sheet)
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
Plates with it
Porridge with apple and walnuts
Warm oats, grated apple and a few walnuts.
Wholegrain toast with hummus and tomato
Quick, savoury and full of fibre.
Tofu scramble with spinach
A savoury start with turmeric and toast.
Avocado and white bean toast
Creamy, lemony and filling.
Lentil salad with walnuts
Lentils, rocket, walnuts and a squeeze of lemon.
White bean, tomato and rocket salad
A Mediterranean lunch in five minutes.
Bulgur tabbouleh with chickpeas
Lots of parsley, lemon and crunch.
Black bean wraps
Beans, salad and salsa in a wholewheat wrap.
Chickpea and spinach stew
A warming pot ready in 20 minutes.
Peanut noodles with cabbage and carrot
Crunchy vegetables in a quick peanut sauce.
Tofu and vegetable stir-fry
Crisp tofu, quick vegetables, brown rice.
Roast vegetable and barley bowl
Make extra vegetables for tomorrow.