How To Add Flavour To Your Mid-Week Staples (Without Calories)

During the week it can be really tempting to whip up a reliable dish like pasta or meat and two veg, because let’s face it, cooking can feel like the last thing you want to do after a long day at work.

There is a common misconception that incorporating flavour to your dish comes with added sugar, salt and artificial preservatives, but it doesn’t have to be that way!

We spoke with 4-Ingredients author and Gourmet Garden ambassador Kim McCosker who believes there are plenty of ways to add flavour to your meal instantly without those sneaky calories.

mid-weekimage via pinterest

“Many people are time poor and so opt for packaged sauces like tomato sauce, barbecue sauce, gravy and mayonnaise to make their meals tastier, but there are so many other options that are just as easy, delicious, and better for you,” she said.

“From onions to lemon juice, experimenting in the kitchen with healthy foods is a fun and creative way to inject flavour in the nick of time – I urge you to give my tips a try!”

Read on for Kim’s tips and tricks on how to add that extra flavour you’ve been searching for into your mid-week staples:


This vegetable is one of the yummiest on the planet and adds a powerful flavour to an abundance of recipes. They are high in fibre, antioxidants and contain various anti-inflammatory compounds, not to mention they are very low in carbohydrates! White onions on the barbecue with a little balsamic vinegar and extra virgin olive oil is delicious, and red onions finely sliced in salads is always a family favourite.


are great because you can cook them up in so many different ways be it scrambled, poached, fried or boiled! If you’re looking to use eggs as the main ingredient of your meal, frittatas always go down a treat. Comprising a number of vitamins and ‘healthy’ cholesterols, they too are low in carbohydrates. Eggs also make a healthy and filling breakfast in the form of an omelette – I simply add cherry tomatoes, small button mushrooms and loads of baby spinach.

Lemon juice and coriander

This wonderful combination is my go-to salad dressing with grilled salmon. Lemon is extremely good for you, promoting hydration, improving your skin and aiding digestion amongst many other benefits, while coriander is rich in Vitamin C, Vitamin K and protein. Being super fresh, healthy and hardly containing any calories, it’s a great addition to most mid-week staples.

HEALTHY condiments:

Rather than coating your cooked meat in a tomato or barbecue sauce (which are often high in added salt and sugar), I prefer to complement my dish with fresh produce from Australian farmers, and different flavours from around the world. Your local supermarket will often have healthy sauce alternatives in the herb, fresh food or refrigerated section – be sure to read the labels closely to ensure ingredients are fresh, with no added flavours or preservatives.


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