I love flavour enhancers!!!!

Yes really I do.

My favourites are ginger, garlic, fresh herbs, acidity found in lemons, limes, oranges and vinegar, and good quality extra virgin olive oil.

We simply do not need artificial flavour enhancers, when we have access to natural ones. Please do not use any flavour enhancer that is described by it chemical number.

The most common flavour enhancer is sodium, and salt. Which are natural preservatives and flavour enhancers.

We need some sodium in our diet! How much depends on a few of your personal health variables. Sodium helps our muscles contract, sends nerve impulses throughout our bodies and regulates fluid balance so we don’t become dehydrated.

Most people do not need to add salt to their diet for health reasons. A small amount to bring out flavour will be fine for most people, but I am talking about a pinch or two across the whole day. If you are eating a wholefood diet you will get all the sodium, you need from eating foods with naturally occurring sodium – meat, seeds, celery, broccoli, cauliflower, tomatoes, coconut etc.

If you eat any processed and packaged foods, you will also be getting a good dose of salt (Sodium and chloride).

These are some of my favourite flavour enhancing dressings:

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Orange and mint dressing

Juice from 2 oranges

¼ cup of extra virgin olive oil

½ cup of fresh mint finely chopped

Whisk orange use and olive oil in a small bowl, stir through fresh herbs

Note: When oranges are in season and abundant look for ways to use them, this is a simple orange beetroot and quinoa salad.

 

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Tamari and ginger dressing

2 tabs gluten free tamari

2 tabs balsamic vinegar

1 tsp fresh ginger root, grated

1 large clove garlic, crushed

¼ cup extra virgin olive oil

Whisk together in a small bowl

Note: This goes over anything, but I particularly like it over buckwheat or rice noodles.

 

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Creamy caper dressing

¼ cup lemon juice (1 lemon depends how juicy it is)

¼ cup extra virgin olive oil

¼ cup goat or sheep feta

1 tab of capers

Note: I like this zingy dressing over a simple winter green or a potato salad. It doesn’t need extra salt as goat and sheep feta is quite salty.

 

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Pesto

2 cups of salad herbs e.g. basil, fresh baby spinach

juice from 1 lemon

¼ cup your choice of ground nuts or seeds

1 clove garlic

¼ cup of extra virgin olive oil

pinch of salt

In a food processor, combine all ingredients and blend until desired consistency.
Note: To make it nut free use hemp seeds or a mix of sunflower and pepita seeds.

 

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Ginger and garlic dressing

1 tab grated ginger
2 crushed cloves of garlic
1 lemon (3 tabs lemon juice)
3 tabs of olive oil
salt and pepper optional
Note: This is my favourite dressing, I use it on fish, green vegetables and quinoa salad.

 

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Ginger yoghurt dressing

80mls natural yoghurt

1/2 tsp ground coriander

1tsp ground cumin

1 tsp turmeric

1 tsp grated ginger

1 small garlic clove, crushed

2 tsp lemon juice

Mix all ingredients for dressing together in a bowl.

 

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Avocado dipper

1 avocado

½ cup of natural or coconut milk yoghurt

Juice of one lemon

¼ cup of your favourite fresh herb finely chopped

¼ cup of extra virgin olive oil

1 garlic clove crushed

Note: Wonderful over fish or vege burgers.

 

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Nut and seed topper

Option one: Place a small dry frying pan over a medium heat, add a cup of any combination of chopped nuts, sesame, hemp, sunflower and pepita seeds in a tsp olive oil, paprika, pinch of salt and keep moving until golden and toasted, about 2 minutes.

Option two: Toss any combination of chopped nuts, sesame, hemp, sunflower and pepita seeds in a tab of olive oil and a tablespoon of tamari, roast in 150°C oven for 10-12 minutes.

These nut and seed toppers can be used on lots of dishes… eggs, salads, vegetables to give that extra crunch. I suggest you make up a batch and keep it handy to give a dash of style and texture to a dish. It stores well in an airtight container.

 

An important role for a Nutritionist is to inspire you on what to add into your diet, not just what needs to come out to achieve health and wellbeing. If you have enjoyed these recipes, please share them with your friends. And if you need more inspiration on how to create your healthy habits please make an appointment for a nutrition consultation: phone 0417820292 or book online

 

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