Using Natural Flavor Enhancers to Create Delicious and Nutritious Meals!

In recognition of National Nutrition Month® 2016, work to Savor the Flavor of Eating Right! Many feel that the only way to flavor food is to add oil and/or salt. While oil and/or salt can be an important part of flavoring a dish, there are many other more nutritious and delicious ways to flavor foods using natural flavor enhancers. Natural Flavor Enhancers are food items that can be used to enhance the flavor of your food. It is recommended to experiment with the many possible flavor combinations by using several flavor enhancers in a dish. Below are examples of common flavor enhancers.

Types of Natural Flavor Enhancers:

  • Herbs- Fresh or dried- To substitute use 3x as much fresh herb for dry herbs in a recipe. If using fresh herbs, add them at the very end of the cooking process as large amounts of heat can diminish the flavor of the herbs. If using dried herbs, add them towards the beginning or middle of cooking.

Ex. recipe calls for 1 tsp. dried basil, you should use 1 tablespoon (3 tsp= 1 tbsp.)

  • Spices- If you are using spice blends be sure to check the ingredients for salt

*Make your own dried herb and spice blends to use to flavor your favorite foods

*Look for herb/spice blends in cookbooks or online.

  • Garlic- add to your favorite food, roast and use as a spread
  • Onion- provides great flavor as you cook it, try different types
  • Vinegar- a teaspoon of vinegar can really bring out the flavor of a dish. Experiment with different kinds (red wine, white, apple cider, balsamic, sherry, and malt vinegar)
  • Mustard- Use dried or already prepared- A great way to fill the missing taste in a recipe.
  • Citrus juice-a little fresh lemon, orange, or lime juice can really bring out the flavor or a recipe.
  • Sweetness- sometimes a little sweetness from fresh fruit, dried fruit, or a healthy sweetener such as maple syrup can also help to bring out the flavor of a meal. Use in moderation and consider limiting if you have blood sugar issues.
  • Ginger- Ideally use fresh ginger to help brighten up a recipe. Simply peel, and either grate or finely dice. Add to your favorite foods. It even goes great with fruit or smoothies!

Below is a full flavor recipe using a variety of natural flavor enhancers! Consider making this recipe with your own natural flavor enhancers!

Balsamic Glazed Greens topped with Pumpkin Seeds and Dried Fruit

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN

Ingredients:

1 head shallots, peeled, and diced

1 each large onion, peeled, and diced

1-2 cups vegetable broth/water

1 head greens of choice (kale, collards, Swiss chard, mustard greens, etc.) chopped

1 cup nuts/seeds (pumpkin seeds, almonds, pecans, pistachios, etc.)

1 cup dried fruit (tart cherries, raisins, apricots, etc.)

2-3 tbsp.Balsamic vinegar

To taste Salt/pepper

Optional:2 tbsp. fresh parsley, finely chopped

Directions:

  1. Heat ¼ cup of liquid in a large pan over medium-high heat. Once water starts to simmer add shallots and onions. Continue to add small amounts of water to prevent vegetables from sticking. Cook 3 minutes.
  2. Add greens, nuts, and seeds. Cook until greens are tender, about 5-8 minutes. Season with balsamic vinegar, salt, and pepper. Add parsley if using and stir well


Related Services

Related Services have not been added for this item.
Back to Top