If the summer has been a time for outings and treats for you, perhaps September, the start of a new school year for many families, is an opportunity to bring your routines back into balance. And getting back to (or starting) meal planning and home cooking can be one way to restore some healthier habits.

They say variety is the spice of life – and spices (and herbs) are a great way to bring a bit of variety to our cooking. And they are essential if you want to create tasty, flavourful meals from scratch.  They’re also a healthy alternative to lots of salt or relying on ready-made sauces to make our food taste better.

The difference between a spice and herb is down to which part of the plant is used. The leaf of a plant is used as a culinary herb, while any other part of the plant (often dried seeds, bark or roots) is a spice. Herbs can be used both dry and fresh; spices are usually only used in their dry form.

Although whole spices and herbs can have a shelf life of up to 3 years, they gradually lose flavour over time. To keep them tasting their best, buy them in small quantities and store in glass jars with metal lids in a cool, dark place.  

But there are so many herbs and spices on offer that it can be difficult to know where to start or what goes with what. Would you know which spices to add to make an Italian sauce, or a Mexican Chilli? You might know that Rosemary is great with lamb, but what best compliments pork? Or chicken?

That’s why this week we wanted to share the downloadable Fitfish Herbs and Spices Cheat Sheet! It’s a 2-page quick reference guide showing you which herbs and spices to use to create classic flavours from around the world, which combinations to use for specific dishes, and some ideas for combinations you might want to try with different meats, vegetables, or meals.

Print it out a stick it on the fridge, or on the inside of your cupboard door to give you some inspiration! And don’t forget to let us know in the comments, or in our Motivationfish Facebook Group if you try any of these combinations for yourself!

If you are looking for some support to build healthy habits and bring back some balance, why not join our next 12-week online Healthy Whole and Free Course? It starts on Monday 26^th September and you can find out more and sign up here.