There’s no denying that salt makes everything taste better, but having a lot of it in your diet can affect your kidneys, cause fluid retention, and increase the likelihood of a stroke. Over the years, on average, salt consumption has increased. Though the answer to the question ‘how much salt is too much salt?’ may vary from person to person, we can reduce our intake in several ways. To begin with, try substituting it with herbs, a quick and tasty way to follow the principles of Spinneys’ Eat Well, Live Well ethos that encourages healthy living through nutrition and exercise. In fact, with More Herbs, Less Salt Day coming up on August 29, this might be the right time to put the salt shaker down. Here are some herbs to get you started...
Basil
From Thai basil that’s often used to flavour green or red curries to sweet basil that’s at the heart of any good Genovese pesto, there are many varieties of this fragrant herb. It is best to add basil leaves once the dish is ready as cooking the fresh herb destroys its flavour. There are few things in life that bring as much joy as a margherita pizza topped with fresh basil.
Flavour profile: sweet and peppery
Pairs well with: tomato, mushroom, chicken, beef
Garnish pasta with basil
21.50
each
10.0
per 100g
Plants High Protein Tagliatelle 215g
Rest of the aisle
0
16.25
each
3.25
per 100g
Waitrose Duchy Organic Spaghetti 500g
Rest of the aisle
0
21.50
each
12.65
per 100g
Annie's Homegrown Macaroni & Cheese 170g
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0
0
Chives
It’s safe to say that chives are indispensable in French cuisine. After all, they are one of four herbs used in an important culinary combination that French chefs call fines herbes. Belonging to the same family as onions, garlic, shallots, and leeks, chives are used to flavour foods that are delicate and have a short cooking time. For an indulgent start to the morning, heat up the skillet for a cheese and chive omelette.
Flavour profile: sharp, but milder than onion
Pairs well with: egg, potato, salmon
Sautee potatoes with chives
0
23.25
each
58.56
per kg
Organic Steam Sweet Potatoes Bag 14oz
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0
31.75
each
52.92
per kg
Richardson's Hand Picked Jersey Royal Potatoes 1kg
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0
41.50
each
61.03
per kg
Melissa’s Pee Wee Potato Medley 680g
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0
22.25
each
44.5
per kg
Bayard Amandine Potato Microwave Bag 500g
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0
Mint
Levantine cuisine relies heavily on mint to flavour salads such as fattoush and tabbouleh, while in India, mint is used to make a zesty green chutney that can be served with savoury snacks or slathered on bread to make a Bombay sandwich, the city’s favourite street food. But the use of mint isn’t restricted to food. Its ability to ease tummy troubles makes it a popular herbal tea. Around the world, mint tea is made by infusing a handful of fresh leaves in hot water, but the Maghrebi mint tea, a symbol of Moroccan hospitality, includes green tea and sugar as well. Etiquette states you must offer your guest at least three glasses of this tea.
Flavour profile: sweet with a lingering, cooling effect
Pairs well with: chocolate, watermelon, cucumber, pepper
Parsley
Break a crispy falafel in half and its green centre reveals a generous use of parsley as well as other herbs. But the flat leaf herb, often praised for its robust flavour, isn’t dedicated to Middle Eastern cuisine. Chefs in the southern and central part of Europe use it to form the bouquet garni - a bundle of parsley, thyme, and bay leaf tied together with a string and used to prepare stock, soups, or stews. Blend the herb with olive oil, garlic, Parmesan cheese, salt and pepper for a delicious pesto that’s perfect for pasta.
Flavour profile: earthy and peppery
Pairs well with: root vegetables, eggs
Top your scrambled eggs with parsley
21.50
each
21.5
per unit
Spinneys Medium Free-Range Chicken Eggs 10 Pack
Rest of the aisle
0
27.50
each
0.92
per unit
Al Jazira Large Golden White Eggs x 30
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0
Rosemary
This versatile herb is recognised by its intense aroma and needle-like leaves. It is not uncommon to see it tucked into place settings at weddings as a symbol of love and loyalty. The appreciation for rosemary extends to the kitchen as well because it is an excellent stuffing for turkey, lamb, and chicken, plus it imparts a lovely charred wood-like aroma when roasted with potatoes, carrots, and squash. For a wonderful teatime treat, add fresh rosemary to your lemon cake batter or infuse it in pure olive oil along with some garlic to make a full-flavoured dressing for your summer salad.
Flavour profile: woody and peppery
Pairs well with: bread, tomato, beef, lamb, turkey
Green goodness
The herbs you need ASAP
