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Spice Up Your Healthy Eating To Stop Food Boredom

Remember those diagrams of the tongue that you learned about in school? They told you the tongue tasted different flavours depending on the section.

The back tastes bitter, the front tastes sweet, and the sides taste salty and sour.

Most of us now know this is wrong. Your whole tongue tastes all flavours, and it’s not just your tongue! The roof of our mouth and your nose help out too! In fact, there are more than just the four flavours we learned about in school.

 There is also another lie going around in main stream thoughts. That food is boring and useless unless some form of creamy sauce or dose of ketchup are poured over it.

Time and Time again I get emails and questions about how to “liven” up their food as if they are talking about their husbands!

Most of us eat the same foods every week so it’s no wonder we get tired of chicken and veg or fish on a Friday.

We know diet is 80% of the battle when it comes to achieving our health and fitness goals. And when we tell ourselves eating healthy food is boring, flavorless, and downright gross, we put ourselves on the fast track to failure! Just like exercise can and should be fun, cooking meat and veggies should be delicious.


How? Simple flavours.

Here are 6 fool proof spice combinations to help you level up your cooking skills, explore the world with your tongue, and (hopefully) get you out of your food rut!



  1. Mexican: 1 Tbsp (15ml) Chili powder, juice of 1 Lime
  2. Greek: 1 Tbsp (15ml) Oregano, 2 tbsp (30ml) Olive Oil, 2 tbsp (30ml) Lemon juice
  3. Italian: ½ Tbsp (7ml) Oregano, 3 cloves (½ tsp/2.5ml powdered) Garlic, ½ tbsp (7ml) Basil, 1 can diced Tomatoes
  4. Indian: ½ Tsp (2.5ml) Cumin, 1 tbsp (15ml) Curry, ½ tsp (2.5ml) Coriander
  5. Chinese/Japanese (this makes a marinade or stir fry sauce): ¼ tsp (1ml) Ginger, ¼ cup (59ml)Tamari (coconut aminos or soy sauce), 2 Tbsp (30ml)Rice Vinegar, 3 cloves (½ tsp/2.5ml powdered) Garlic, dash red pepper flake, 1 tbsp (15ml) Sugar (honey)
  6. Thai (this makes a marinade or stir fry sauce): 1/2 cup (118ml) Coconut milk, 1/4 cup (59ml) Tamari (coconut aminos), 2 tbsp (30ml) Fish Sauce, 1 Tbsp (15ml) Green or red curry paste, handful fresh chopped Cilantro

For the complete set, add these to your shopping list(herbs and spices are dried):


  • 2 limes
  • 2 lemons
  • Can or jar of diced tomatoes
  • Coconut aminos or soy sauce
  • Rice vinegar or apple cider vinegar
  • Chili Powder
  • Oregano
  • Basil
  • Parsley
  • Red Pepper Flake
  • Garlic Powder (or fresh bulb of garlic, your choice)
  • Curry powder
  • Cumin
  • Coriander
  • Ginger powder

Now folks, If you go and buy all of them then you have no excuse for calling your food boring. Plus they cost very little and last a long time.




Spices in action!


Okay, you’ve got your spices. Now how do you put them to work? Glad you asked!


We’re going to take one of your favourite recipes and put your new spices to the test! Grab one of our many recipes and take one of the above spice combos and put them together.


Here are just a few examples of how you can these spices for almost any dish:


Roasted vegetables – Anyone up for some Mexican chili lime or Indian curry spiced veggies?

Chicken Stir Fry – Try the Asian spices out to level up this classic!

Shepherd’s Pie – Indian curry shepherd’s pie sounds like an unexpected and delightful combination.

7 Ingredient Fish and Veggies – Eliminate the spices from the original recipe and try an Asian twist!

Lettuce Wrapped Burgers – Make some Italian spiced burgers, and top with fresh mozzarella, tomato, and fresh basil!

Scrambled Eggs and Veggies – Try a different spice combo on plain old scrambled eggs each morning this week to see how the flavours differ!

Easiest Chicken Ever – Toss the chicken in some Greek spices, lemon, and olive oil instead of the spices prescribed in the original recipe.

After a while, you’ll learn which spices you like in a dish and which ones you can live without. Maybe you like cinnamon in your curry or maybe you can’t stand the taste of ginger. That’s totally cool! Your food is YOURS!



Soon you’ll be able to spice your dishes without having to measure them every time. Be sure to use your nose and mouth to smell and taste what you’re making as you go! (Unless it’s raw meat. Never taste raw meat.)

So you’re heading to the store, or you already have your spices. Awesome! Here are some tips to make shopping and cooking a little bit easier.



  1. Does buying individual spices and mixing them sound intimidating? The spice companies make this easy for us. Check out the spice aisle in your grocery store. Lots of companies make pre-mixed spices for regional dishes:


  • Italian Seasoning
  • Greek Seasoning
  • Herbs de Provence
  • Taco/Fajita seasoning
  • Curry powder
  • Chinese 5-spice powder

To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from different areas of the world.


  1. Salt and pepper don’t do the same job. Salt makes your food taste MORE like what it is. It enhances the flavors of the food that are already there. If you over-season with salt, of course it will make your food taste salty, but that’s not salt’s function in the culinary world.


If you’re feeling adventurous and have a little extra cash, buy some fancy looking sea salt.


The best advice for pepper is to buy whole peppercorns and a pepper grinder. You don’t have to get fancy. This is what I have. Fresh ground pepper makes all the difference in the world. If you like pepper on your food, this is the way to go!


Sometimes the most simple combination of coarse sea salt and coarsely cracked black pepper is all I use to season a steak, and it’s unreal. Never discount simplicity.


  1. Buy a pre-stocked spice rack. I might get some flack for this tip from seasoned (pun intended!) cooks. But when you’re first starting out, instead of buying all your spices individually, sometimes it’s nice just to have it all done for you. Spice racks are relatively cheap, they give you a lot of spices and herbs that you may not have thought about picking up at the store, but you’ll be glad you have it when a recipe calls for paprika and voila! You already have it!


Admittedly, spices and herbs that come in a pre-stocked spice rack from a shop may be older and therefore less flavorful, but it’s better than having no spices at all!


  1. Get acquainted with acid. By acid, I mean vinegars and citrus juices. You’ll be amazed at how much adding a little bit of vinegar to a plate of sauteed veggies or your paleo spaghetti sauce makes it pop.


Acids brighten the flavors in your food and help minimize some of the bitter flavors in certain foods (like dark leafy green veggies). An acid can also help you bring down the heat if you added too much red pepper flake to a dish.


  1. Fry the spices first. This is called “blooming” your spices. When your oil is heated in your pan, add your spices to the oil first and mix them around for 3-5 seconds, then add your veggies or meat or whatever you’re cooking in that oil. This is a quick and easy way to deepen and intensify the flavor of your spices.


Healthy eating does not have to be boring. Arm yourself with the ammuntition to spice up your food and just wait for your boring foods to suddenly become exiting.


Brian Roache



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