Spicing Things Up

Spicing Up Your Meals: Tasty Can Be Quick and Easy

Does making tasty meals seem overwhelming and unachievable for you? 

If so, the reasons may be because of unrealistic standards and comparisons. Sampling foods from around the world in local restaurants, admiring mouth watering photographs of food on the internet, and watching television chefs grab a basketful of ingredients and transform them into a gourmet meal in minutes can make your everyday cooking attempts and results seem inadequate. 

The solution is to keep meals simple. Remember that in addition to satisfying your palate, your meals serve other goals that do not require you to be a gourmet cook. For example, you are eating to feed your brain for serotonin and mental wellness, nourish your body, and enjoy mealtimes with family, friends, or your own wonderful company.

One of the easiest ways to keep meals simple is to repeat the same basic ingredients from week to week – and even day to day – and mix things up with fat free and low fat spices and condiments.  Below is a long list to give you some ideas, but please don’t get overwhelmed!  Choose a few to start with and go from there.

Happy Cooking – and let us know what your favorites are and any recipes using them you’d like to share!


Spices, fresh and dried

  • Cumin, garlic powder, allspice, coriander powder, ground ginger, paprika, turmeric, cayenne, cinnamon
  • Spice blends such as curry powder, chili powder, za’atar, Chinese 5 spice, garam masala, cajun spice, Old Bay

Herbs, fresh and dried

Choose your favorites and use in anything and everything: eggs, meats, chicken, fish, vegetables, grains, potatoes, and fruit.

  • Basil, thyme, oregano, tarragon, mint
  • Herb blends such as Italian seasoning, Herbes de Provence, poultry seasoning


Great for salads, in sautéed vegetables, and with meat, chicken, and fish. 

  • fresh minced
  • preserved in a jar 


Perfect as a base for salad dressings, mixed with lemon juice to top cooked vegetables, and to give a kick to meats, chicken, and fish. 

  • Dijon, spicy brown, honey, hot, whole grain, yellow, Chinese, horseradish


Great for meats, chicken, fish, vegetables, and even fruit: try balsamic vinegar on strawberries.

  • Balsamic, white balsamic, white wine, red wine, raspberry and other fruit varieties, rice, apple cider

Fat Free and “Lite” Salad Dressing 

Great for salads and also grains and potatoes along with raw or cooked vegetables for a meal-worthy dish.

  • Check out the salad dressing aisle for fat free and low fat options

BBQ and Other Sauces

Great for meats, chicken, fish, vegetables, grilled vegetable sandwiches, rice, and potatoes

  • American (e.g. Texas, Carolina, Kansas City, Steak, etc.)
  • Asian (e.g. Korean including Gojuchang, Japanese, Chinese, Teriyaki, Thai Chili, etc.)

Soy Sauce, Low Sodium

Add to stir-fry vegetables, meat, chicken, and salmon for a rich umami taste.

Marinara Sauce (Without Meat Or Cheese)

Great for pasta and also for baked potatoes, meat, chicken, and beans: sauté ground lean turkey with garlic and peppers, add kidney beans, and you’ve got an easy chili recipe!

Curry Sauce in  Jar

Simmer chicken, tofu, chickpeas, potatoes, and / or vegetables.


Top grilled meat, chicken, or fish, baked potato, sautéed vegetables, and vegetable wrap sandwiches.

  • Chunky tomato, salsa verde, chipotle, ghost pepper, etc.

Hot Sauce

Great on pretty much anything – even fruit!

  • Cholula, Sriracha, Tabasco, Frank’s red hot, Texas Pete, etc.

Lemon & Lime Juice 

Great on pretty much anything.

  • Fresh squeezed
  • Bottled

Nutritional Yeast 

You can find this product in the supermarket health food, spice, or baking aisle. Use this versatile and nutritious product as you would grated cheese and seasoning to impart a cheesy, nutty, umami taste and texture to proteins, carbs, and vegetables


If you’d like support and guidance simplifying your meals and snacks to help you reach your weight loss and wellness goals, we can help: we’re here for you!  We invite you to sign up for a complimentary consultation to learn more.


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