How to add flavour naturally to your food

Building flavour naturally without having to rely on sugar, salt and fat




Instead of adding salt, finish with:


  • A splash of vinegar
  • A squeeze of citrus juice
  • A handful of chopped herbs





Mix spices and herbs with fresh citrus juice, vinegar or wine. Coat food thoroughly and refrigerate for an hour before cooking.



  • Unsweetened applesauce, pumpkin purée or squash purée can sub for oil, eggs or sugar in some recipes for baked goods
  • Silken tofu purée stands in for dairy in dressings and dips
  • Soaked and puréed cashews add richness to soups and sauces






Get your pan sizzling hot before adding chopped onions and other vegetables. When they begin to stick, stir in a splash of water or reduced-sodium broth.



Herbs and Spices

  • Garlic adds rich, savory flavor
  • Aromatic herbs help build your flavor foundation
  • Chiles and chile powder stimulate the palate
  • Cinnamon heightens sweet flavors



If you consider yourself a healthy eater, you’ve probably come to rely on a few nutritious standbys, like lean protein, steamed veggies and whole grains. But how many times a week can you have grilled chicken, steamed broccoli and brown rice for dinner before you’re banging your head against the wall? You might think the answer lies in high-calorie marinades or fatty cream sauces to make dishes fun and exciting again. The good news: There are plenty of ways to please your taste buds without adding a calorie bomb to your dish