Low Calorie Ways to Flavor Foods

by Molly McAdams

A squeeze of fresh lemon juice adds a lot of flavor but very few calories to food.

Some of the easiest ingredients to use to add flavor to food without adding a significant number of calories include citrus juices, flavored vinegars, herbs, spices and seasoning vegetables, such as onions and garlic. These flavorings are also low in fat and salt. The secret to successfully adding low-calorie flavor is knowing which seasonings to use with which types of food.

Citrus and Vinegar

The acid in citrus juices and vinegars adds sharp flavor to otherwise bland or neutral foods such as fish, chicken and salad greens. These seasonings also complement the flavor of tastier foods, such as more strongly flavored meats and vegetables. In addition to the sharpness of acid, lemons, limes, grapefruit and assorted flavored vinegars each add their own distinctive flavor to foods while adding little in the way of calories. Try balsamic vinegar on salmon or salad greens, sherry vinegar or raspberry vinegar on cooked carrots or shredded carrot salads and Asian rice vinegar on cucumbers and radishes. Citrus juices complement all of these foods and can also be used to perk up the flavor of bean dishes, poultry and most types of seafood.

Herbs

Using herbs to season meat, vegetable, grain and bean dishes helps reduce the amount of fat and salt you use to add flavor these foods. Chop or cut fresh herbs into very fine pieces to make sure their flavor is well distributed throughout a dish. Crush dried herbs with your fingers before adding them to a dish to release more of their flavor. Add fresh or dried herbs toward the end of cooking time to help preserve their flavor, which might otherwise get lost in slow-simmering dishes, such as casseroles and stews.

Spices

Sweet spices such as cinnamon, nutmeg, ginger, allspice and mint help reduce the amount of sugar, and therefore the number of calories, in desserts, breads and other sweet baked goods. Some sweet spices such as cumin, curry powder and ginger can also be used to add flavor to savory dishes, such as soups and stews, without adding extra calories. Most spices have strong, concentrated flavors. When you are experimenting with seasonings, add small amounts of spices at first so you don't overpower the flavor of your food.

Seasoning Vegetables

Onions, garlic and celery add intense flavor to foods without adding many calories. They can be used to season a simple food such as broiled fish, roast chicken or grilled meat. These seasoning vegetables can also be cooked with other roasted, sauteed or steamed vegetables or grains to add flavor to side dishes. Dishes made with legumes such as beans, lentils and split peas are much more flavorful when they are cooked with seasoning vegetables.

References

• State of Michigan: Modifying Recipes and Menus to Meet the Dietary Guidelines for Americans
• University of Delaware Cooperative Extension: Using Herbs and Spices
• University of Georgia: Study--Spices May Protect Against High Blood Sugar

About the Author

Molly McAdams is a writer who lives in New York City. She has covered health and lifestyle for various print and online publishers since 1989. She holds a Master of Science degree in nutrition.