We know we are supposed to stay away from fat, sugar and salt. But the problem is, these things add flavor to foods. So does that mean you have to face meals that are flavorless and bland?

Don’t give up. There is a secret ingredient – fresh herbs. Fresh herbs can make the foods you cook healthier and better tasting.

Buy them fresh, keep them fresh

Buy fresh herbs at the grocery store, and when you get home, cut a half inch off of the bottom stems and place them in a jar of fresh water. Make a tent with a plastic bag over the top of the herbs. Store in your refrigerator for as long as two weeks. Change the water every few days, and occasionally cut the stems again.

How much should I use?

Fresh herbs are less potent than dried herbs, so you need to use more of them. Use twice the amount of fresh herbs when a recipe calls for dried. If you really like the flavor, be bold and triple the amount. Almost all fresh herbs should be added at the end of cooking, not the beginning, so their flavor and aroma last.

Herbs to try and what they’re good for:

Basil. Used in Italian and Thai cooking. Use fresh basil leaves on a slice of toasted bread rubbed with garlic. Add fresh mozzarella cheese and a slice of red tomato for a great appetizer.

Chives. With their beautiful bright green color and mild onion flavor, this herb is great in any seafood or egg dish. Try adding snipped chives to your salad, dressing or mashed potatoes.

Tarragon. Fresh tarragon is a delicate herb that is good with seafood, poultry and egg dishes. Try sautéing it in butter to dip artichokes or asparagus in, or add some to tuna for a great sandwich.

Thyme. This herb is especially good in soups and stews. Thyme’s spicy, robust flavor works well in homemade barbeque sauce or chili.

Honey Thyme Summer Salad

5-6 nectarines
3 tablespoons honey
2 sprigs thyme
2 tablespoons thyme leaves
3 tablespoons lemon juice
1 tablespoon Dijon mustard
1/3 cup olive oil
1 bunch of mixed lettuce leaves
2 tablespoons chives
1/2 cup almonds
2 cooked chicken breasts, chilled and sliced

Pit all nectarines. Chop 1 nectarine and add it to a saucepan, along with all nectarine pits, honey, thyme and 2 cups of water. Boil, stirring occasionally, until mixture is reduced to about 1/3 cup. Pour through a strainer and cool for 10 minutes. Whisk lemon juice and mustard into dressing. Add pepper to taste. Slice remaining nectarines and combine in large bowl with lettuce and sliced chicken. Divide onto 4 plates, sprinkle with thyme leaves and almonds. Serve with dressing.

Fresh Herb Vinegar

1 quart white or cider vinegar
4 springs tarragon or other fresh herbs
2 lemon wedges
3 cloves garlic

Pour out a little vinegar. Add herbs, garlic and lemon to the bottle. Let stand about a week. Use with olive oil for a great salad dressing, low in salt and high in flavor.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.