Add Flavor Without Calories: Herbs and Spices

Herbs are spices are a great way to add flavor to your meals without the extra calories. Several of these herbs and spices are also good sources of antioxidants. For example, turmeric contains the antioxidant curcumin and cayenne pepper contains beta carotene. Many of the premade seasoning’s blends on the market will have food additives and a high sodium content, make sure to read the label. By keeping these versatile herbs and spices on hand you can start to make your own seasoning blends and enhance the flavor of your food.

Cayenne pepper or Crushed Red Peppers

              Uses: roasted root vegetables, corn, taco or chili spice blend  


              Uses: oatmeal, fruit, yogurt, smoothies or protein shakes


              Uses: salsa, guacamole or salads


              Uses: chili, taco or curry spice blend

Dill, dried

              Uses: fish, salads or tzatziki sauce

Garlic powder

              Uses: soups, stews, sauces, variety of spice blends

Onion powder

              Uses: soups, stews, sauces, variety of spice blends

Oregano, dried

              Uses: pasta, soups, stews, variety of spice blends

Parsley, dried

              Uses: eggs, pastas, or sauces


              Uses: eggs, poultry, or use in a curry spice blend

Written by Allie C., Registered Dietitian at PRO Club

Allie is a registered dietitian that provides nutritional counseling to 20/20 LifeStyle clients and the general public. Her love for both food and health steered her to this profession. She takes pride in sharing her knowledge to improve the health of others through nutrition with realistic and sustainable changes. Her rules to live by is “everything in moderation”. Her prior work experience was in transitional and long term care. Allies love for the outdoors brought her to Washington.

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