Welcome to the July food guide newsletter!

This month we feature: how using herbs and spices in cooking can help you eat healthily.

In this issue

• Recipe of the month
• Benefits of using herbs and spices
• How to use herbs and spices
• Storing herbs
• Make it your way
• Healthy eating recommendation of the month
• Translated food guide snapshot of the month
• Next month

Recipe of the month

Looking for a tasty summer lunch idea? Try the tuna and tomato salad. It's a simple recipe that uses herbs, canned tuna, and juicy tomatoes. You can make it in minutes—no cooking needed!

Benefits of using herbs and spices

Herbs and spices add flavour to food without adding extra sodium, sugars, or saturated fat. That means they help you eat healthily and still enjoy what's on your plate. They're nature's flavour boosters!

Fresh herbs like basil, mint, parsley, and chives grow well in the summer. You can even grow them in small containers on a windowsill, balcony, or backyard. No garden? No problem!

How to use herbs and spices

Try it this summer:

• Add chopped fresh basil to tomatoes and sprinkle with shredded mozzarella for a cool summer snack
• Mix dried oregano into pasta salad or sauce for a savory taste
• Dust a small amount cinnamon on your oatmeal or fruit for sweetness

You can also make your own seasoning mixes at home! Use spices like garlic powder, paprika, cumin, and black pepper to mix your favourite blend. It can be fun, tasty, and healthy.

Check out these 7 seasoning mix ideas to get started.

Storing herbs

To keep herbs tasty for longer:

• Wrap herbs like parsley or cilantro in a damp paper towel and store them in a zip top bag or plastic wrap in the crisper drawer in the fridge
• Dry woody herbs like rosemary or thyme by hanging them upside down for 1 week in a cool, dry location

Learn more about how to store herbs.

Make it your way

Get creative with recipe ingredients to match your tastes. Add more of a herb you love—or try a new one! That's called "seasoning to taste." It helps you enjoy healthy meals your way.

Need to change a recipe to use what you have? No problem! Swapping in different herbs or veggies is a great way to make meals fit your needs—and reduce food waste, too.

Healthy eating recommendation of the month

Prepare meals and snacks using healthy ingredients. Learn more about this healthy eating recommendation.

Translated food guide snapshot of the month

Canada's food guide is a suite of online resources made to meet different needs. It includes the food guide snapshot, available online in many languages.

This month, discover the snapshot in Tagalog.

Next month

In August, we'll explore time-saving tips for healthy eating.

Originally published: July 8, 2025