Savor the Flavor Without Overloading On Calories

Savor the Flavor Without Overloading On Calories

Turmeric and turmeric powder
By Sheridan Jonas, Contributing Blogger

Whether it’s chicken, rice, smoothies, or even water, I am always looking for new ways to add flavors of these staple foods. In honor of this year’s National Nutrition Month’s topic, Savor the Flavor, here are five ways to spice up your favorite dishes.

Agave Syrup
This natural sweetener will curb your sweet tooth while also helping to keep your blood sugar in check (as long as you don’t go overboard). Agave syrup is identified as being a low glycemic index food. In contrast to high glycemic index foods, low glycemic index foods don’t cause a surge in blood sugar when you eat them (in proper portions). Agave syrup is also sweeter than honey and dissolves well in hot or cold liquids. Add a teaspoon of this sweetener to your next smoothie!

Curry gets its bright yellow color from a natural compound called curcumin. Curcumin is known to help fight inflammation and recent research has focused on its possible abilities to help fight cancer. Curry is the perfect spice to add to rice for an Indian-inspired dish. Add curry with a sprinkle of EVOO to brown or white rice.

Flavored Water
Lemons are no longer the only way to add flavor to water. Cucumbers, strawberries, oranges, raspberries or practically any fruit can be added to water. Not only does this increase the flavor, but it also adds extra vitamins and minerals. Experiment by adding different slices of fruit or vegetables to your water.

Compounds found in ginger contain antioxidants that help fight inflammation. Studies have found that eating ginger may also help decrease the risk of heart disease, obesity, and even diabetes. Mix grated ginger in teriyaki sauce for a tasty chicken marinade or over salad for an extra kick.

Vegetable Broth
Using vegetable broth is a great alternative to oil when cooking or sautéing vegetables or grain dishes. It is also a great wat to flavor chicken or beef in a slow cooker. Remember to watch out for salt! The 2015 Dietary Guidelines recommends a maximum of 2,300 milligrams of cholesterol per day. A such, choose a low sodium vegetable broth. If you need more salt, add your own at the end so you can control how much is added.


Sheridan Jonas is a senior at Miami University and currently finishing her undergraduate degree in Nutrition (Dietetics) and Premed. She works as a nationally certified group fitness instructor and teaches both kickboxing and toning. Upon graduation, she plans on doing a dietetic internship and becoming and registered dietitian to furthering her passion in nutrition.

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