Adding Flavor to Low-Fat Meals

There are endless ways to add more variety and flavor to your diet. You don’t need salt or high-fat additions.

Man squeezing lemon on salmon before cooking. Garlic, onions, and herbs are on plate nearby.
Coat meats, poultry, and fish with mixtures of dry or fresh herbs and spices (rubs) before grilling or baking. The flavors will diffuse into the food as it cooks.

  • Keep plenty of fresh fruit on hand. Try adding it to your main dishes. For example, peaches go well with chicken. They can be very flavorful in casseroles or with roasted poultry. Bananas or raisins add flavor to curry dishes with a Caribbean theme.

  • Buy fruits and vegetables you haven’t tried before. Often, recipes or suggestions for their use will be listed in the produce section at the grocery store. This is often the case with more exotic or rare foods.

  • Go to the cookbook section at the bookstore or library. Many of the unique flavors we associate with Thai, African, or Caribbean dishes come from the seasonings used in their recipes. Try one new recipe a week. You’ll soon know what spices to add to a dish to give it the taste of exotic places.

  • Marinate meats, poultry, and fish before grilling or baking. Try mixtures of wine, fruit juice, low-sodium tomato juice, vinegar, lemon juice, herbs, and spices. Be aware that soy sauce and teriyaki sauce are high in sodium. Use low-sodium versions, and use less of them. Ginger, dry sherry, and sesame seeds can add Asian flavors to foods.