How to Flavor Your Food…And Still Make It Healthy

By Nicki Ong

I’ve always been the Plain Jane type when it comes to flavoring my food. Only in recent years have I started to enjoy seasoning when I cook. And since I tend to be much more of “food is fuel” thinker, the butter or fat dousing regiment of restaurants has always gotten to me.

The fact is you don’t have to pile on the junk to make your food taste good! There are plenty of ways to flavor your food to make it not only taste good, but even provide more good nutrition for your body.

Natural Herbs & Spices

There are plenty of herbs and spices out there – all with unique flavor profiles – that will give you palate the satisfaction of good flavor and your body the nourishment it needs (without all the junk).

Here are a few mainstays in our house, along with some other classics:

  • Basil: a little of this goes a long way and is great for adding flavor to sauces.
  • Crushed Red Pepper/Cayenne/Chili Pepper: want a little heat? Just add these beauties. Bonus: Many spicy spices help boost your metabolism.
  • Ginger: this little root packs a ton of subtle flavor. Bonus: It’s great for digestive health.
  • Italian blends: I love these for everyday use. Typically, this will be a combination of about 10 herbs and spices that work perfectly on nearly every dish, from eggs to meat to vegetables.
  • Rosemary: another strong contender that works perfectly on roasted veggies. Bonus: It’s been known to help with mental focus.

Dips, Marinades & Marinades

The same goes for oils, dips, and marinades. There’s no reason to put your food in a butter bath when there are better, healthier, and more flavorful substitutes out there.

Dips

  • Guacamole: Who doesn’t love a good homemade guacamole?! Spread this on your sandwiches or dip your vegetables in it. It’s delicious any way you spread it!
  • Hummus: One of my favorite all-time snacks is dipping vegetables in hummus; it’s also great on burgers or sandwiches instead of other sodium or fat-filled condiments.
  • Salsa: The classic tortilla chip dip can also be perfect on top of white fish, burgers, and most other proteins. The sky’s the limit!

Marinades

  • Balsamic vinegar: This bad boy is our go-to for salad dressings, fish marinades, and sauces.

Oils

  • Extra virgin olive oil: Full of good and healthy fats, feel free to use EVOO on everything from fish to salads to keeping your rice moist.
  • Sesame or sunflower seed oil: These oils are the best for cooking in a hot pan with, as their burning temperature is much higher than EVOO.

What about you? What are some of your favorite savory (and healthy) food substitutions?

By Nicki Ong

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