Four heart-healthy diet tips to add flavor to your food
Citrus
Lemon, lime, grapefruit and orange juice are all great options for using in marinades and salad dressings as a replacement for oil. An inexpensive hand juicer makes it easy to extract juice any time you want it and can be found at almost any store. But, simply squeezing juice into a bowl does the job, too.
In addition to juice, citrus zest perks up recipes with a fresh, vibrant taste. A hand grater works well for this purpose. Try Citrusy Spinach Salad with Walnuts. Which incorporates fresh grapefruit and orange juice to make a lively low-calorie, low-fat dressing ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี for greens. Make an easy Asian-inspired marinade by adding orange zest to a mixture of low-sodium soy sauce, honey, sesame oil and sesame seeds. Give your pancakes a boost without lots of syrup and butter by grating lemon zest in the batter.
Vinegar
Marissa Wertheimer, a registered dietitian with the Vanderbilt Medical Weight Loss Program, suggests adding a splash of heart-smart vinegar to add flavor to foods without sodium, fat or calories: “Vinegar tends to brighten the flavors of a dish, and bring sweetness and a bit of tartness.” Try adding a splash of balsamic vinegar to chicken or vegetables, such as mushrooms or Brussels sprouts at the end of cooking. Wertheimer suggests trying one of her favorite recipes for Brussels sprouts with a balsamic honey glaze.
Fruity vinegars such as raspberry balsamic, red wine vinegar or white wine vinegar make great salad dressings, too. Strawberries and blueberries will come alive with a splash of balsamic vinegar and a bit of chopped mint for a unique dessert that’s delicious plain or on some low-fat frozen yogurt.
Herbs
Using herbs is also a great way to reduce fat, calories or sodium in recipes without sacrificing flavor. Basil and oregano complement tomatoes; dill does the same for fish; try rosemary with poultry or pork; add cilantro to salsas or beans; and mint works well in beverages or desserts.
Spice up meat, fish or vegetables with a rub by simply putting your favorite herbs in a food processor with a drizzle of olive oil or fresh citrus juice and pulse until a paste is formed. Rub it onto the meat, and let it sit for a bit before cooking to allow the herbs to infuse your food. Next time you are looking for a new spin on your vegetables try Grilled vegetable kebobs with herbs to take your dinner from ordinary to extraordinary.
Fruit and vegetable purees
Pureed fruits work well in a variety of recipes, not only to reduce sugar, fat and calories, but also to bump up important nutrients in your daily diet.