15 Ways to Add Flavor Without Extra Fat

You don't have to give up taste to trim your waist!

Cooking healthful foods doesn't mean you have to settle for bland dishes. Stock your kitchen with these staples to add flavor without over-doing fat.

In the fridge ...

1. I admire anyone who can eat salads sans dressing, but I just can't do it. So nonfat buttermilk is a must for me to make my own low-fat salad dressings (I've yet to find a grocery store "lite" brand I can tolerate.). My recipe that calls for 1/2 cup of nonfat buttermilk contains about 2 grams of fat per tablespoon.


2. Nothing gets bland sooner than a plain old salad made with iceberg lettuce; it's low on flavor and nutrients. Always keep baby greens like spinach on hand and keep that crisper stocked with fresh salad veggies like cucumbers and carrots to slice or shred and make a salad more tasty.


3. Turkey bacon is an excellent alternative to pork bacon as it is much lower in fat, but just as savory. Just a little bit crumbled atop a salad will give it a lift; a slice or two on the turkey sandwich is delicious.


4. A fresh lemon or bottled lemon juice will add extra zing to grilled or broiled fish, whether it be fresh or frozen.


5. Butter Buds is my favorite diet product; it really does taste like the real thing and has so many uses from baked potatoes to popcorn to veggies.

In the pantry...

6. Don't be afraid of using olive oil. Yes, it does contain fat, but it's the good kind, so it's okay to incorporate it into your diet. It adds flavor to salad greens and sauteed veggies.


7. Keep canned chicken broth readily available to substitute for butter when you stir fry. You can also use it to make tasty, reduced-fat mashed potatoes.


8. Flavored vinegar adds a lot of flavor to sauces, soups and even entrees. Just a drop or two makes a big difference.


9. It's a little bold for my taste, but by friend Sherri raves about adding minced hot peppers to her family's chicken dishes. And here's a plus -- research has shown that eating spicy foods may actually increase your metabolism.


10. A handful of sun-dried tomatoes can really perk up your favorite Italian dish.


11. Toasting makes almond slivers much more flavorful. Add sparingly to salads; my favorite use is to mix them with low-fat vanilla yogurt ... makes the same-old, same-old a special treat.

In the spice rack...

12. Try adding new herbs and spices to your veggies and entrees. Dried herbs are actually more flavorful than fresh. Experiment with basil, dill, tarragon, curry, and others until you find your favorites.

    Here are some ideas:

    Try adding cardamom or ginger to rice. It adds an interesting, sweet tinge to a side dish that can get quite boring after a few meals in a row.

    Old Bay seasoning really peps up steamed or broiled scallops, shrimp, and fish.

    Chili powder such as chipotle can be added to everything from beans to chicken, but be careful ... chili powders don't just amp up flavor, they turn up the heat. Use them sparingly at first and adjust to your own preference.

13. I often pack a pre-prepared meal for lunch, and well, I can't take the spice rack with me, but they sometimes need to be "doctored up". One little bottle does the trick: I swear by Garlic and Herb Mrs. Dash -- I've yet to find a pre-packaged or frozen diet meal that isn't greatly improved by a dash or two.

At the stove...

14. Invest in several non-stick cooking pans like a skillet and a saucepans. You can use these to prepare your food without having to add extra fat.


15. Try cooking fish using papillotes (a fancy word for little paper packages), parchment paper, or foil. These help seal in flavor. Instead of basting with butter, use a little olive oil or canola oil and brush lightly.