Tips On Adding Flavours to your meals

These are some of my top tips on moving away from chemical laden flavours and introducing a more natural variety , expanding and de sensitising taste buds used to high sodium and chemical sugar.


Flavours are so important as you move away from processed / chemical food to more whole foods. The taste buds have no to readjust and expand as you introduce new tastes and variety of foods. Some will be acquired; some you will love.


Over time you will notice if you revert back to e.g. Tomato Sauce / Normal beans you will find the flavour of the chemicals so strong your taste buds won’t like it or won’t be able to tolerate much due to the strength. SUCCESS!




1teaspoon – 1 tablespoon is = 1 portion for syrups / sugars and sauce like dressings.

  • Natural Greek Style Yogurt / Natural Yogurt – great to stretch out coconut milk, sour cream and cream. For sweet flavours add 1-2 drops of vanilla essence
  • Soy Sauce (Low Salt) or Tamari (Gluten Free)
  • Worcestershire Sauce
  • Good quality sea salt and black pepper
  • Maple syrup (1tsp)
  • Coconut sugar
  • Mayonnaise (1tsp): to reduce the amount you eat, add some natural Greek style yogurt to stretch out the flavour.
  • Jar of tomato sauces. Use half the jar and half tin of chopped tomatoes. Eventually work down to just chopped tomatoes.
  • Tomato puree (1 tsp)
  • Wholegrain Mustard (1-2 tsp)
  • Tahini (1 -2 tsp)
  • Nut Butter (1 -2 tsp) (unsalted / no added sugar / no palm oil / Hi Oleic Peanuts
  • Olive Oil / Coconut Oil
  • Cacao Powder
  • Butter 1 teaspoon save for your toast!
  • Hummus 1 tablespoon
  • Pesto 1 teaspoon drizzled in a salad – 1 tablespoon in a batch meal prep.
  • Vanilla Essence / Vanilla Pod / Almond Essence
  • Herbs and spices Any amount of these to add a kick to your meal without affecting your waistline and internal system.  Cumin / Turmeric / Dried Herbs / Chilli / Paprika / Garam Masala / Curry Powder / Fenugreek / Garlic Powder / Cinnamon are good examples.