How can I skip the salt when adding flavour to veggies?

There has been a big shift towards plant-based diets in recent years. Eating more vegetables is great news for overall health (and for the planet) but we need to think carefully about cooking techniques. Many of us reach for the salt when we are cooking. Its often how we were taught to cook, and many cookbooks still use generous amounts of salt. Thank goodness there are now so many better options to impart flavour and to really bring out the great taste of veggies!

Salternative ways to spice up your veggies

1. Potatoes – add cayenne pepper, oregano, rosemary, paprika, turmeric

When it comes to adding flavour, potatoes work well with a range of herbs and spices. A popular classic is roasted potatoes with rosemary, but you can get even more tantalizing flavours by adding cayenne pepper, paprika, thyme or oregano.

2. Mushrooms – add bay leaves, garlic, oregano, rosemary

Mushrooms are so versatile, they can be great as a side, an ingredient, or the star of a dish. Try sautéing them in garlic and oregano or in rosemary for a perfect side dish you can eat at any time of the day.

3. Cauliflower – add nutmeg, paprika, turmeric 

There are plenty of ways you can add some tantalizing tastes to this vegetable, including cooking up cauliflower soup with nutmeg, roasting cauliflower with paprika or cooking with turmeric to achieve a golden colour and deep flavour.

4. Tomato – add basil, oregano, cayenne pepper, coriander, bay leaves

Tomato is one of the most versatile cooking ingredients. Delicious and juicy, tomatoes can be eaten fresh, with a sprinkle of pepper and fresh basil, or they can be used as the base of a pasta sauce. If you’re looking for some extra spice, add a dash of cayenne pepper or paprika to your tomato salsa.

5. Pumpkin – add nutmeg, paprika, cardamom, ginger

Pumpkin is super sweet and tastes wonderful roasted, added to salads or in a soup. Spice up your pumpkin soup by adding nutmeg for sweetness or try ginger.  For a spicier pumpkin dish, grill with added paprika.


As you experiment with different herbs and spices you will come to recognise flavour combinations that just “work”. You can increase your cooking skills and expand your tastebuds – with no salt in sight!