Flavour Ideas

Salt was originally added to our food as a preservative before most of us had a fridge in our home. Our taste buds have become used to foods with added salt and most of us eat more than we should.

You can train your tastebuds to enjoy foods with less salt. Adding herbs and spices to fresh foods are a good way to add flavour without the salt.

There are a range of sauces, condiments and marinades available to add plenty of flavour to your meals. Always check the salt and sugar contents on processed sauces and condiments. You can always try to make your own!

Try these kidney friendly swaps.
Add new flavour to your meals!

Dried and fresh herbs and spices (no added salt) – Great for all meals
Tamari – A lower sodium soy sauce!
Vegetarian oyster sauce
Reduced salt tomato & barbeque sauce – A house favourite!
Nutritional yeast – Try it on your popcorn.
Avjar (roast capsicum relish)
Dried mushroom powder
Olive oil, spray canola oil and spray, sunflower oil
Margarine made from olive, canola or sunflower oils with less than 120mg sodium per 100g
Balsamic vinegar, red wine vinegar, white vinegar – Not just for salads!
Dijon mustard, mayonnaise
Lemon juice, lime juice – Keep them handy in the kitchen.
Greek or Italian dressing (Keep an eye on sugar content)
Honey – Great for breakfasts, marinades and salad dressings!

Spice Mixes and Marinades!

Mexican Spice Mix

2 tablespoons chilli powder (or less if you prefer mild)
2 teaspoons each paprika, garlic powder, cumin, onion powder
1 teaspoon each oregano, pepper
A pinch of cayenne pepper.

Meal Idea- Mexican spiced chicken enchiladas with sweetcorn and capsicum salsa

Mediterranean Spice Mix

3 tablespoons oregano
2 tablespoons thyme
1 tablespoon each marjoram, basil, sage.

Meal Idea – Mediterranean spiced roast veggies, carrots and feta with lentils

Balsamic Marinade

1/3 cup (80ml) balsamic vinegar
¼ cup brown sugar
2 cloves garlic crushed
2 tablespoons oil

Meal Idea – balsamic marinaded chicken and vegetable kebobs with garlic and lemon couscous

Teriyaki Marinade

1/3 cup soy sauce
1/3 cup rice wine (mirin)
2 tablespoon sugar

Meal Idea – Teriyaki marinaded salmon and Bok choi stir fry with soba noodles

Curry Spice

3 tablespoons coriander
2 tablespoons cumin, turmeric
1 teaspoon each ground ginger, mustard, pepper, cinnamon
A pinch cayenne pepper.

Meal Idea – Curry spice roasted cauliflower with lamb shanks and minted yoghurt dressing

Italian Marinade

2 tablespoons olive oil
1 teaspoon Italian seasoning or fresh oregano and parsley
½ teaspoon garlic powder
1 teaspoon lemon juice

Meal Idea – Italian marinaded prawns with spaghetti and tomato, rocket salad

Check out our kidney friendly store cupboard essentials.
You can use your flavour ideas to enhance your foods and enjoy your kidney friendly foods!