Want to add more flavour to your dishes without making cooking complicated? Spices are your best ally. Easy to use, affordable, and tasty, they transform simple recipes into delicious meals. This guide approved by our registered dietitians shows you how to easily integrate them into your meals, even if you’re new to cooking.
Why use spices in cooking?
Spices are the simplest way to add flavour to cooking! They enhance dishes and bring variety to your meals. For example, spices often make all the difference in vegetarian dishes. The flavours of plant proteins, such as legumes and tofu, are quite neutral, so it’s up to you to season them and make them appetizing.
They also provide a great alternative to store-bought seasonings and sauces, which are often high in salt and added sugar, while keeping meals interesting and tasty. A small amount is often enough to transform an ordinary dish into something delicious.
10 essential spices to keep in your kitchen
Using spices in cooking doesn’t have to be complicated! A starter kit of 10 different spices already allows you to create endless combinations and easily elevate your everyday meals.
- Paprika: very versatile, perfect on chicken, vegetables, eggs
- Ground cumin: great with Mexican dishes or plant proteins
- Ground ginger: ideal for stir-fries, soups, or Asian-inspired marinades
- Garlic powder: perfect for seasoning just about anything
- Dried oregano: ideal for Italian or Greek dishes
- Dry mustard: excellent for marinades or salad dressings
- Cinnamon: to use in oatmeal, smoothies, or tagines
- Dried thyme: delicious in soups, stews, and slow-cooked dishes
- Onion powder: instantly adds flavour to soups, sauces, and meats
- Cayenne pepper: for those who like spicy dishes
Some spice blends are also handy to keep on hand, since they gather the rich flavours of world cuisines into a single seasoning. Think Cajun, zaatar, garam masala, ras el-hanout, chili powder, or curry.
If you’re more comfortable in the kitchen, you can go further and expand your collection with dried herbs like rosemary, coriander, basil, tarragon, marjoram, or savory. You can also explore whole spices such as mustard seeds, cardamom, cloves, or fennel seeds.
Which spices go with which types of dishes?
Here’s a simple guide to pairing the right flavours with the proteins you cook every day: meat, fish, seafood, or vegetarian options.
Poultry (chicken, turkey)
- Paprika
- Oregano
- Thyme
- Basil
- Sage
- Curry
- Turmeric
- Garlic
- Smoked paprika
- Cajun
- Ras el-hanout
- Zaatar
Pork
- Ginger
- Pepper
- Garlic
- Rosemary
- Thyme
- Oregano
- Curry
- Mustard
Red meats (beef, lamb)
- Pepper
- Cumin
- Coriander
- Chili flakes
- Paprika
- Mustard
- Chili powder
- Ras el-hanout
- Garam masala
Fish and seafood
- Lemon juice and zest
- Ginger
- Fennel
- Dill
- Parsley
- Chives
- Coriander
- Tarragon
- Curry
- Turmeric
- Paprika
- Ras el-hanout
- Zaatar
Tofu, lentils, chickpeas
- Curry
- Turmeric
- Cumin
- Paprika
- Garlic
- Ginger
- Chili flakes
- Cajun
- Chili powder
- Zaatar
How to use spices daily: 3 simple methods
1. Marinades
A good marinade is based on three elements: an oil base, something acidic, and spices. Simply combine vegetable oil with your favourite spices and a bit of lemon juice or vinegar (apple cider vinegar, rice vinegar, etc.), then add your protein or vegetables. Let it rest for about 30 minutes before cooking to allow the flavours to infuse.
Here are some examples:
- Easy all-purpose marinade for any protein or vegetable: Canola oil + paprika + garlic + lemon
- Asian-inspired for shrimp, salmon, or chicken: Sesame oil + ground ginger + garlic powder + soy sauce + a bit of honey
- Mediterranean-inspired for chicken, vegetables, or white fish: Olive oil + dried oregano + garlic powder + lemon juice
For more ideas, check out our article with the top 10 quick recipes for marinades and sauces for weight management!
2. Quick seasoning
Sprinkle a few spices directly on food before cooking:
- Paprika, oregano, and garlic on roasted vegetables
- Garlic and cumin on grilled tofu or crispy chickpeas
- Cinnamon, nutmeg, and cardamom in breakfast oatmeal, yogurt, or homemade applesauce
- Curry and ground coriander on white fish before baking
- Smoked paprika and rosemary on potato wedges
- Oregano, thyme, and garlic in tomato-based dishes (pizza, pasta)
3. Homemade blends
Save time day-to-day by preparing your favourite spice blends in advance. Store them in small, labelled jars in your pantry so you can simply add them to your dishes when it’s time to cook.
- Tex-Mex: Paprika + cumin + garlic powder + cayenne pepper
- Asian: Ground ginger + garlic powder + chili flakes + ground coriander
- BBQ: Smoked paprika + brown sugar + dry mustard + black pepper + garlic powder
- Mexican: Chili powder + cumin + paprika + garlic powder + onion powder + oregano
- Moroccan: Paprika + cumin + cinnamon + coriander + turmeric
Also discover our homemade spice mix recipes, including Mediterranean, Indian, and Italian versions.
Need help cooking with flavour and simplicity?
A registered dietitian can help you find simple meal ideas tailored to your tastes, lifestyle, and health goals.
Book an appointment with a registered dietitian to discover new ideas, save time in the kitchen, and add more variety to your plates!
