Use Fresh Seasonal Ingredients: Fresh ingredients tend to have more flavour compared to their canned or processed counterparts. We are very much aware that tinned goods and processed foods can be tempting for ease of use and in many cases (tomatoes for example) can be excellent but please try to opt for fresh produce, herbs, and spices whenever possible. The hit in flavour and nutrition is so worth it.
Season Generously: Don't be afraid to season your food with herbs, spices, and salt, (please see our starter flavour pantry suggestions). We know when things are tight an investment in herbs and spices may seem impossible but you can build your bank of spices over time and also ask at food banks and community groceries. Our experience is that they tend to have an abundance of herbs and spices and are only too happy to provide. Experiment with different combinations to enhance the taste. Remember to taste as you go and adjust accordingly.
Toast Your Spices: Toasting spices releases their oils, intensifying their flavour. Simply heat them in a dry pan over medium heat for a few seconds until fragrant. Provides a massive flavour lift.
Experiment with Acidic Ingredients: Adding a splash of acidic ingredients like lemon juice, vinegar, or citrus zest can brighten the flavours in your dishes, really bringing them to life. They provide a balance and enhance other flavours. 
Incorporate Umami: Umami is the fifth basic taste, known for its savoury, rich flavour. Boost umami by using ingredients like mushrooms, soy sauce, fish sauce, Parmesan cheese, or Worcestershire sauce.
Slow Cooking: Slow cooking methods, such as braising or simmering, allow flavours to meld and intensify over time. This results in a depth of flavour that cannot be achieved through quick cooking methods. It is an incredibly economical way to cook when using a slow cooker and turns cheaper cuts of meat into delicious tasty meals.
Layer Flavours: Build layers of flavours by sautéing aromatics like onions, garlic, and ginger before adding other ingredients. This process enhances the overall taste and complexity of your dish.
Don't Overcook: Overcooking can lead to the loss of flavour and texture in your food. Cook ingredients until they are just tender and avoid prolonged exposure to high heat.
Homemade Stocks and Broths or stock gels?: There is no doubt that homemade stocks and broths provide a rich foundation for soups, stews and sauces. They add depth and complexity to your dishes, elevating their flavour. They also, however, require an investment in power consumption and may well be an unaffordable luxury. If this is the case then turn to the many brands of stock gels to add depth and flavour.
Balance Sweet, Salty, Sour, and Bitter: Strive for balance in your dishes by incorporating a combination of sweet, salty, sour, and bitter elements. This harmony creates a well-rounded and flavourful meal. Taste, taste, taste!
Remember, these tips are not exhaustive, and flavour preferences can vary. Feel free to adjust and experiment to suit your taste. Enjoy exploring new flavours in your culinary adventures!
Flavour pantry recommended herbs and spices
Basil: A fragrant herb with a slightly sweet and peppery flavour. It's used in Italian cuisine, particularly in tomato-based dishes, pesto, salads, and soups.

Cinnamon: A sweet and warm spice with a distinctive aroma. It's commonly used in baking, desserts, hot beverages, and some savoury dishes like curries.

Oregano: A robust herb with a strong and slightly bitter flavour. It's a staple in Mediterranean cuisine, used in pizza, pasta sauces, marinades, and salad dressings.

Turmeric: A golden-yellow spice with an earthy and slightly bitter taste. It's a key ingredient in curry powder and is used in many Indian and Middle Eastern dishes, as well as for its potential health benefits.

Rosemary: An aromatic herb with a piney and slightly minty flavour. It pairs well with roasted meats, potatoes, vegetables, and is often used in marinades and sauces.

Thyme: A versatile herb with a subtle lemony flavour. It's used in a variety of dishes, including roasted meats, soups, stews, and marinades.

Paprika: A vibrant red spice made from dried and ground bell peppers or chilli peppers. It adds colour and mild heat to dishes and is commonly used in Spanish, Hungarian, and Indian cuisines.

Smoked Paprika: As above but also imparts a lovely smokey flavour, great to help make a BBQ sauce.

Ginger: A pungent and spicy root with a slightly sweet and citrusy flavour. It's used in both sweet and savoury dishes, such as stir-fries, curries, marinades, baked goods, and beverages.

Cumin: A warm and nutty spice with a slightly smoky flavour. It's a staple in Mexican, Indian, and Middle Eastern cuisines, used in chilli, curry, spice blends, and as a seasoning for grilled meats.

Parsley: A mild and fresh herb with a bright and slightly peppery taste. It's used as a garnish, in salads, sauces, marinades, and as a flavour enhancer for various dishes.

Coriander (Cilantro): An herb with fresh and citrusy leaves, while its seeds have a warm and slightly nutty flavour. It's used in many cuisines, including Mexican, Indian, and Thai, in salsas, curries, salads, and marinades.

Sage: An aromatic herb with a slightly bitter and earthy flavour. It's commonly used with fatty meats, in stuffing, sauces, and as a flavouring in various dishes.

Cardamom: A highly aromatic spice with a strong, sweet, and slightly minty flavour. It's used in both sweet and savoury dishes, such as baked goods, curries, rice pilaf, and hot beverages like chai tea.

Dill: An herb with feathery leaves and a mild and tangy flavour. It's commonly used in pickles, seafood dishes, salads, sauces, and as a garnish for soups.

Nutmeg: A warm and fragrant spice with a sweet and slightly spicy flavour. It's used in baked goods, creamy sauces, soups, and beverages like eggnog.

Chilli Powder: A blend of ground chilli peppers and other spices, resulting in a spicy and smoky flavour. It's used in Tex-Mex cuisine, chilli con carne, stews, and spice rubs.

Mint: A refreshing herb with a cool and slightly sweet flavour. It's used in both sweet and savoury dishes, such as salads, drinks, desserts, sauces, and as a garnish.
Healthy eating and exercise for young people
There are several reasons why it is important for kids to get into health and fitness early on:
1 Establishing healthy habits: Children who learn healthy habits early on are more likely to continue those habits into adulthood. Regular physical activity and a balanced diet can help prevent chronic diseases such as obesity, diabetes, and heart disease.
2 Improving physical health: Regular physical activity helps children build strong bones and muscles, improve cardiovascular health, and maintain a healthy weight.
3 Boosting mental health: Exercise has been shown to improve mood and reduce symptoms of depression and anxiety in children. It can also help with stress management and improve overall self-esteem.
4 Developing social skills: Participating in sports or other physical activities can help children develop social skills such as teamwork, communication, and leadership.
5 Academic performance: Exercise has been linked to improved academic performance, as it can improve cognitive function and help children focus and retain information better.
Overall, getting kids into health and fitness early on can set them up for a lifetime of healthy habits and improved physical and mental well-being.
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