“The fat is where the flavor is”, says every Chef. You do not have to go
through culinary training to get all the flavor and zero fat. Cooking at home
can be healthy, rewarding and cost-effective. And, according to research, taste
tops nutrition as the main reason why Americans buy one food over another. The
foods you enjoy are likely the ones you eat the most, so make taste a kitchen
priority when preparing healthy, nutritious meals.
The Academy of Nutrition and Dietetics offers cooking tips to enhance
flavor and retain nutrients without adding extra fat, calories or salt. To
maximize food's flavor and nutrition, start with high-quality ingredients at
their peak quality. They don't need to be the most expensive foods or served in
big portions. It's also important to handle and store foods properly, because
poor storage destroys flavor and quality.
Overcooking can destroy flavor and nutrients. So cook to retain nutrients,
flavor, color, texture and overall appeal. Cooking cannot improve poor-quality
foods, but it can enhance the flavors of high-quality foods.
Try these 7 simple tips to enhance flavor and experiment with flavor
combinations.
- Intensify the flavors of meat, poultry and fish with high-heat cooking
techniques such as pan-searing, grilling or broiling, which help to brown
meat and add flavor. Just don't overcook, burn or char meat.
- Grill or roast veggies in a very hot (450°F) oven or grill for a
sweet, smoky flavor. Before popping them into the oven, brush or spray
lightly with oil so they don't dry out and sprinkle with herbs. Good
quality, cold press Olive Oil is always a great option and it add great
flavor.
- Caramelize sliced onions to bring out their natural sugar flavor by
cooking them slowly over low heat in a small amount of oil and a pinch of
salt. Use them to make a rich, dark sauce for meat, poultry, also a great
flavor profile base for stews or soups without additional calories.
- Pep it up with peppers! Use red, green and yellow peppers of all
varieties — sweet, hot and dried. Or, add a dash of hot pepper sauce (yes,
Sriracha is life!). The colors of the peppers means different stages of
the ripening process. Some can even be sweet, didn’t think that from a
pepper huh!
- Add a tangy taste with citrus juice or grated citrus peel: lemon, lime
or orange. Acidic ingredients help lift and balance flavor, and also
brightens up the dish.
- Use small amounts of ingredients with bold flavors such as pomegranate
seeds, chipotle pepper, cilantro, basil, rosemary, ginger, garlic. These
awesome species not only bring flavor but contributes to your daily intake
of vitamins and minerals. They also play a role in your digestion, give
them a go!
- When feeling risky, give a flavor burst with good-quality condiments
such as horseradish, flavored mustard, chutney, wasabi, bean purees,
tapenade and salsas of all kinds.
Perhaps the fat is not really where the flavor is. Some
taste friendly goodies grow!
References:
www.eatright.org
