I love to boost the flavour of recipes naturally without relying on premade condiments that are usually packed with sugar, preservatives and salt. Here are a few of my favorite tips for tasty ways to add flavor naturally while keeping calories in check.
Use fresh herbs…..a lot!
Fresh herbs have pretty much zero calories, are loaded with health benefits and one of my favorite ways to boost taste. Fresh, tender herbs like parsley, basil and coriander can be added to a dish for a homemade flavour packaged condiments just can’t beat. Try coriander with Mexican dishes and fresh basil or parsley when Italian is on the menu.
As a rule, fresh herbs should be added right at the end of the cooking process so they retain their flavour.
Tougher herbs like rosemary, oregano and thyme add a depth of flavour to meat dishes and can actually taste better in the dried form when their flavors are more concentrated.
Enjoy natural dressings
So many store-bought salad dressings and marinades are loaded with sugar and preservatives. Not only are the natural options healthier, they’re tastier too.
Lemon
In addition to Vitamin C, lemons are also enriched with healthy doses of Vitamin B6, copper, potassium, magnesium, zinc, flavonoids, antioxidants and phosphorus. Lemon is also cleansing for the digestive system and blood purifying properties.
Mix one teaspoon of lemon juice and one teaspoon of olive oil and use this combo as a dressing for salads, over boiled lentils, sprouts or steamed vegetables.
Balsamic vinegar and garlic
This simple, tangy garlic and balsamic vinegar dressing is absolutely delicious on salads or drizzled over cooked vegetables or grilled fish.
In a small bowl or jar, combine 2 cloves of crushed garlic, 1 teaspoon Dijon mustard, 1 teaspoon honey, ¼ cup balsamic vinegar salt, pepper. Let sit 5-10 minutes to let the flavours infuse then either whisk the mixture together of shake it all up in a jar before serving.
Apple cider vinegar
Apple cider vinegar (ACV) is quite possibly Mother Nature’s most humble but amazing superfood. Regularly including ACV in your diet can deliver a bunch of health benefits backed by science including weight loss, lower blood sugar levels, reduced cholesterol, and improved digestion. It also happens to make a tasty dressing!
To make a simple ACV dressing for salads or veggies, use exactly the same recipe above but swap the balsamic vinegar for apple cider vinegar and add a tablespoon of lemon juice.
Whip up a homemade yogurt dressing
Natural yogurt is an incredibly versatile way to add flavour to hot dishes like curries, baked potatoes, meat skewers or Mediterranean style wraps.
Yogurt is a live food full of living bacteria. These bacteria perform vital functions in our bodies and the enzymes they produce are incredibly beneficial. Some of the most important organisms in yogurt are the lactic-acid-producing bacteria which help maintain a healthy balance of bacteria in the gut.
Keep things simple and top a curry or bolognese with a scoop of greek yogurt or if you’re feeling inspired, whip up a yogurt based dip, sauce or dressing.
You only need a few ingredients to create your own signature Greek yogurt condiment but here’s an easy combination to get you started. I think a high quality yogurt is totally non-negotiable when it comes to delicious dipping and saucing experiments!
Dill yogurt
This sauce is like taziki’s cucumber-less cousin. Take it easy on exact measurements and just freestyle the amount of each ingredient to suit your taste.
Add a generous amount of chopped dill to 2 cups of Greek yogurt, freshly ground black pepper, squeeze of lemon juice, sea salt and grated garlic. Mix everything together and then add a glug of good quality olive oil to the top.
Top grilled salmon with this flavoured yogurty goodness or dollop on crisp baked potatoes. Amazing.
Homemade pasta sauce
Having a bottle of homemade pasta sauce on hand can solve many flavour emergencies. The basic tomato-based pasta sauce is incredibly easy to make and while it might take a little longer to prepare than the store-bought kind, the flavour pay off is huge.
Here’s how to make a simple pasta sauce:
Heat 1 chopped onion, 1 chopped clove of garlic and a few glugs of oil in a heavy based saucepan. Cook, until the onion is clear then add a 410 gram can of organic chopped tomatoes (or 6 fresh Roma tomatoes, chopped and a cup of water) and a teaspoon of dried mixed herbs. Simmer for around 25 minutes until thick and season with salt and pepper.
Your homemade sauce can be used to top zucchini noodles, veggies and puree or baked on top of a chicken breast for a healthy chicken parma. Keep the sauce in a glass jar for up to a week in the fridge or fill sandwich bags with the sauce and pop in the freezer for a longer life.
I hope this post has given you some fresh inspiration for tasty DIY condiments, sauces and dressings as alternatives to sugar and preservative packed store-bought options.
Add Comment