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.


Want more advice for living a fabulous life? Follow us on Instagram or join the Rescu community by tagging #liveyourfabuslouslife in IG posts.


Like what you read? Subscribe to our free newsletter for exclusive content and special offers


  • Insta: Follow

    • This is my 'Santa I've been very very good' face. Please don't ask me to return the necklace. An evening of true luxury with @laprairie_aus #platinum
    • #happygirl 😜
    • The very best beauty gift offerings for your nearest and dearest. From lux and limited edition, to fun and flirty stocking fillers, we’ve got #giftspo covered.
    • Not sure who I was throwing shade at in this perfectly captured moment 😂😂😂 safe to say I was preparing myself for battle. 💄
    • Forget mistletoe.. our Christmas gift guide edit has everything to jingle his, hers and your own bells. You know where to look. 🎁🎄💥
    • Naturally I have found the ultimate low key outfit inspiration for the party season.. this sequinned jump suit is perfect for a not so silent night... I mean who doesn't want to shimmy and sparkle like a Christmas star? 🎄✨⭐️
    • Got me some holiday glow tips from a former Victoria's Secret Angel and beauty mogul of the moment  @jesshart Exclusive interview on learning to say NO and a cute little how to beauty video #comingsoon @lumacosmetics @moskoscomms ✨✨✨
    • Long wearing. Glow getting. Multi tasking.  And now available in 13 perfectly matched skin shades. Trial team verdict says we've found your perfect summer skin. #beyondperfecting #foundation #concealer #clinique
    • Just the two of us ♥️#summertimefun

  • Get your dose of fabulous delivered to your inbox.

    Sign up for Rescu's newsletter to get updates on top stories, horoscopes, trending videos, and inspirational content.


    Get fashion, beauty, finance, health and love advice from our experts.

    Rescu is an online fashion, beauty and premium lifestyle site. Whether you are looking for fashion, beauty, finance, health and love advice you will find a wealth of information from our resident experts. We publish new content daily so don’t be left behind. Log on daily for the latest fashion, beauty and celebrity news as it happens. Subscribe to our newsletter and enter our contests to win fantastic freebies.