Healthy Ways to Enhance Flavors

You can flavor foods without adding extra calories or sodium!

Herbs enhance flavors in your diet!


Let’s face it–the number one reason we choose to eat a food is because of the taste (unfortunately, nutritional value is way down on this list!).  And a big challenge we face when creating “healthy” foods is that in doing so, we often take out or reduce fat and sodium, the very ingredients that add to flavor.

Tips for spicing your culinary fare.

Because the better a food taste, the more likely you are to eat it, follow these guidelines from the Academy of Nutrition and Dietetics for healthy food make-overs:

  • Add fresh herbs to salads, soups, and sauces for added flavor.
  • Cook absorbent grains such as barley and rice in reduced-sodium, low-fat beef, chicken, or vegetable broth.
  • Experiment with different herbs such as coriander, cumin, basil, or caraway.
  • Use dried fruits (cranberries, figs, apricots) to add flavor; moisten them by first soaking in fruit juice or cooking wine.
  • To boost flavors, crumble dried herbs just before using them.
  • Season foods with a sweet, savory, or tangy marinade.  Check the label to make sure it’s low in sodium.
  • Store herbs and spices in a cool, dry spot; store green herbs out of direct exposure to sunlight.

Don’t be afraid to experiment!

Finding new ways to enhance flavors is especially important as we age because we lose some of our ability to taste.  So be bold in the kitchen, and enjoy!

What’s your favorite way to spruce up flavors without adding calories or sodium?  Share in the box below!


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