10 healthy ways to add flavour and kick to your meals

It's often the little things we add to our food that transform a meal from humdrum to high flavour. Herbs and spices are especially valuable, not only because they add taste without fat, but also because many have strong antioxidant and anti-inflammatory powers.

If your grocery store sells fresh flowers, chances are they also have potted plants — including culinary herbs.

• Not only will herbs like oregano, basil, rosemary and thyme make your kitchen smell nice, they'll be within arm's length whenever you want to flavour your meats and soups without additional fat.

Do you like your foods hot and spicy or herbaceous? Whatever the case, adding variety to your spice rack can help you add flavour.

• The next time you're shopping, bring home ginger, cayenne, turmeric — or something new altogether — and look for clever ways to work them into your meal.

If there ever was a perfect, low-calorie, versatile condiment, salsa is it.

• Salsa is a great topping for baked fish, chicken fajitas and even baked potatoes.
• Thirty millilitres (two tablespoons) of jarred, tomato-based salsa contains 10 calories and no fat.

Think about that the next time you reach for the mayonnaise, which packs 116 calories and 10 grams of fat in the same amount.

You can easily add more fibre to any meal or snack by adding one or two teaspoons of ground flaxseeds.

• Purchase ground seeds or grind your own in a clean coffee mill.
• Add them to smoothies, salads, casseroles and baked goods batter.
• Just make sure to store them in the refrigerator after opening.

*A word of warning: Eat too many and you'll quickly discover their laxative effect.

If 15 millilitres (one tablespoon) of a condiment is less than 25 calories, you probably don't need to bother counting those carbs.

• But with some condiments, such as mayonnaise or mustards mixed with oils, the calories can add up fast, so buy something else, or plan to use it in very small portions.
• Sodium is the other hidden hazard. Fifteen millilitres (one tablespoon) of ketchup can contain 169 milligrams of sodium.

Most mustards contain no added sugar, and they're much lower in sodium than ketchup.

When you do this, it's best to drain a bit of the liquid from the yogurt.

• Line a sieve with a large coffee filter or two layers of white paper towels.
• Place the sieve over a large bowl. Place 250 grams (one cup) of yogurt in the filter. Refrigerate for about three hours.

This will yield 125 grams (1⁄2 cup) of thick "yogurt cheese."

It's a wonderful way to add flavour, not sodium, to vegetables, meats and starches.

Because it's coarser, there's less of it by volume compared to regular table salt.

• There's nearly half the sodium in 15 grams (one tablespoon) of kosher salt than in table salt.

These spice mixes lend serious kick to fish, chicken or shrimp without fat or calories.

• They usually contain cayenne pepper, black pepper, garlic and onion powder, and possibly paprika, celery or fennel seeds.
• If you like spicy food that's not too hot, there's no better way to quickly add a lot flavour. Also try other dry rubs, such as cracked pepper rubs. Go for brands that rely less on salt for their taste.

Eating well when you have diabetes is important. But that doesn't mean your meals have to be boring or bland! Try these tricks for improving the taste of your next culinary creation.