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Foods Can Taste Great With Less Sugar, Salt, Fat, and Calories
Foods Can Taste Great With Less Sugar, Salt, Fat, and Calories
Add Herbs and Spices!
Add Herbs and Spices!
Welcome to a new world of taste sensation!
Welcome to a new world of taste sensation!
A shelf full of spices and herbs and a closet full of condiments await the explorer who dares to be different. Just as new and different worlds were discovered in the search for a route to the Orient and to spices, so it will be for you. New worlds of taste experiences are in store for you.
A shelf full of spices and herbs and a closet full of condiments await the explorer who dares to be different. Just as new and different worlds were discovered in the search for a route to the Orient and to spices, so it will be for you. New worlds of taste experiences are in store for you.
Taste is one of the five senses -- sight, smell, hearing, touch and taste. In order to be appreciated, however, taste must be known and understood. You must know how to combine and to complement the various factors -- gustatory, esthetic, emotional and imaginative -- into a sum total pleasing experience.
Taste is one of the five senses -- sight, smell, hearing, touch and taste. In order to be appreciated, however, taste must be known and understood. You must know how to combine and to complement the various factors -- gustatory, esthetic, emotional and imaginative -- into a sum total pleasing experience.
The sense of taste can be subdivided into the sensations of sweet, sour, bitter, and salt (sugar, acid, caffeine, and sodium chloride). The taste buds, chemical receptors in the tongue, make us aware of these sensations. Our awareness can be developed.
The sense of taste can be subdivided into the sensations of sweet, sour, bitter, and salt (sugar, acid, caffeine, and sodium chloride). The taste buds, chemical receptors in the tongue, make us aware of these sensations. Our awareness can be developed.
A combination of all five senses is involved when we sit down to dine. Meals can be made interesting by combining all the senses. Combining eye appeal, different textures and delicious aromas can be just as important as the chemical receptors in the tongue to the person trying to decrease salt in his or her diet.
A combination of all five senses is involved when we sit down to dine. Meals can be made interesting by combining all the senses. Combining eye appeal, different textures and delicious aromas can be just as important as the chemical receptors in the tongue to the person trying to decrease salt in his or her diet.
You can combine and complement the five senses and the three non-salt taste sensations. This is the key to the success of a reduced-salt diet. The one most important aspect is your imagination. Just as Marco Polo and Christopher Columbus found new worlds in their search for spices, you can discover and develop new combinations which are truly creative masterpieces.
You can combine and complement the five senses and the three non-salt taste sensations. This is the key to the success of a reduced-salt diet. The one most important aspect is your imagination. Just as Marco Polo and Christopher Columbus found new worlds in their search for spices, you can discover and develop new combinations which are truly creative masterpieces.
Variety is the spice of life!
Variety is the spice of life!
Spices and herbs are plants. Spices are usually parts of aromatic plants that are grown in the tropics, whereas herbs are succulent plants grown in a temperate climate.
Spices and herbs are plants. Spices are usually parts of aromatic plants that are grown in the tropics, whereas herbs are succulent plants grown in a temperate climate.
Just to start you on this adventure in eating, here is a listing of some very pleasing combinations!
Just to start you on this adventure in eating, here is a listing of some very pleasing combinations!
Spices and Herbs
Spices and Herbs
Allspice
Allspice
A blend of cinnamon, nutmeg and cloves. Usually used in pancakes, fruit compotes, and dried or stewed fruit. A little different touch when broiling lean meat.
A blend of cinnamon, nutmeg and cloves. Usually used in pancakes, fruit compotes, and dried or stewed fruit. A little different touch when broiling lean meat.
Basil
Basil
Italian symbol of love and fidelity. A "must" for tomatoes and salads.
Italian symbol of love and fidelity. A "must" for tomatoes and salads.
Bay Leaf
Bay Leaf
Use sparingly in soups, stews, and casseroles.
Use sparingly in soups, stews, and casseroles.
Bouquet Garni
Bouquet Garni
A mixture of herbs -- celery, parsley, basil, savory, marjoram, onion, bay leaf, thyme -- tied together in a bouquet and wrapped in a cloth bag or cheese cloth. Savory for the long, slow cooking of soups.
A mixture of herbs -- celery, parsley, basil, savory, marjoram, onion, bay leaf, thyme -- tied together in a bouquet and wrapped in a cloth bag or cheese cloth. Savory for the long, slow cooking of soups.
Chervil
Chervil
Similar to parsley or tarragon. Goes with basil and chives. Enhances salads, eggs or egg substitutes, chicken and fish.
Similar to parsley or tarragon. Goes with basil and chives. Enhances salads, eggs or egg substitutes, chicken and fish.
Cinnamon
Cinnamon
A spice which is a natural with fruits, especially apples. Also fun to try with coffee or mulled cider. Use it with curry, rice, and raisins to make a Mediterranean rice dish.
A spice which is a natural with fruits, especially apples. Also fun to try with coffee or mulled cider. Use it with curry, rice, and raisins to make a Mediterranean rice dish.
Cloves
Cloves
The flower buds of an Indonesian tree. Used with fruits, chicken, green beans, sweet potatoes and tomato aspic. Makes a tasty tea when combined with lemon or orange rind.
The flower buds of an Indonesian tree. Used with fruits, chicken, green beans, sweet potatoes and tomato aspic. Makes a tasty tea when combined with lemon or orange rind.
Dill
Dill
A treat with salads, soups, potatoes and other vegetables.
A treat with salads, soups, potatoes and other vegetables.
Garlic
Garlic
Nippy with olive-oil margarines, Italian dishes, and salads.
Nippy with olive-oil margarines, Italian dishes, and salads.
Ginger
Ginger
Typically oriental. Used with fruits, and when preparing Asian food.
Typically oriental. Used with fruits, and when preparing Asian food.
Grenadine
Grenadine
A thick, red syrup which adds a colorful touch to fruits and ices.
A thick, red syrup which adds a colorful touch to fruits and ices.
Sweet Marjoram
Sweet Marjoram
From the mint family. In ancient Greece and Rome, symbolized "happiness." Delightful subtle flavor for fruits, green beans, peas, tomatoes, and potatoes.
From the mint family. In ancient Greece and Rome, symbolized "happiness." Delightful subtle flavor for fruits, green beans, peas, tomatoes, and potatoes.
Mint
Mint
Aromatic flavor for fruits, confections, lamb, and, of course, mint juleps.
Aromatic flavor for fruits, confections, lamb, and, of course, mint juleps.
Mustard
Mustard
Zesty addition to ground beef, lean pork, salad dressings, and chicken.
Zesty addition to ground beef, lean pork, salad dressings, and chicken.
Nutmeg
Nutmeg
A "must" in custards, and holiday foods. Fun to try with hamburgers, chicken dishes, and fruit salad dressings.
A "must" in custards, and holiday foods. Fun to try with hamburgers, chicken dishes, and fruit salad dressings.
Onions and Scallions
Onions and Scallions
The vegetable of a thousand-and-one uses. Used raw, minced, sauteed, stewed in casseroles, salads, vegetables and sauces.
The vegetable of a thousand-and-one uses. Used raw, minced, sauteed, stewed in casseroles, salads, vegetables and sauces.
Oregano and Wild Marjoram
Oregano and Wild Marjoram
Widely used for Mexican and Italian dishes.
Widely used for Mexican and Italian dishes.
Rosemary
Rosemary
Exciting with vegetables, especially greens. Flavor somewhat like a blend of sage and thyme. Combines well with parsley, garlic, chives, and/or thyme.
Exciting with vegetables, especially greens. Flavor somewhat like a blend of sage and thyme. Combines well with parsley, garlic, chives, and/or thyme.
Tarragon
Tarragon
Just a "dash" picks up the flavor of chicken, tomatoes, and salads.
Just a "dash" picks up the flavor of chicken, tomatoes, and salads.
This is just the beginning, as far as spices and herbs are concerned.
This is just the beginning, as far as spices and herbs are concerned.
White fish can be complemented by an acid such as lemon juice, low salt tomato juice, or vinegar. One's imagination starts here and then open the spice cabinet -- oregano, cayenne, curry powder, chives -- these are just a few to experiment with.
White fish can be complemented by an acid such as lemon juice, low salt tomato juice, or vinegar. One's imagination starts here and then open the spice cabinet -- oregano, cayenne, curry powder, chives -- these are just a few to experiment with.
Acid also tenderizes protein by breaking down the gristle. Keeping this in mind, you have a simple way to flavor and cook less expensive cuts of meat, which have the bonus of usually being lower in fat, too. Beef stew, then, can be made by long, slow cooking in low salt tomato juice, red wine or vinegar. Make sure and drain the fat floating on the top, before you serve it. In addition to the onion, celery tops, and other vegetables, a bay leaf, oregano, dill, marjoram, rosemary, sage, and/or tarragon may be combined or used separately.
Acid also tenderizes protein by breaking down the gristle. Keeping this in mind, you have a simple way to flavor and cook less expensive cuts of meat, which have the bonus of usually being lower in fat, too. Beef stew, then, can be made by long, slow cooking in low salt tomato juice, red wine or vinegar. Make sure and drain the fat floating on the top, before you serve it. In addition to the onion, celery tops, and other vegetables, a bay leaf, oregano, dill, marjoram, rosemary, sage, and/or tarragon may be combined or used separately.
In combining the taste sensations -- sweet, sour and bitter -- it makes for succulence and savor to include a variety on the same plate or in the same meal. In substituting for the salt taste, why not make fruit sauces for meats? Applesauce and lean pork are commonly served together. How about a topping of spiced apple rings, or oranges with cloves?
In combining the taste sensations -- sweet, sour and bitter -- it makes for succulence and savor to include a variety on the same plate or in the same meal. In substituting for the salt taste, why not make fruit sauces for meats? Applesauce and lean pork are commonly served together. How about a topping of spiced apple rings, or oranges with cloves?
Lean beef may be varied with tomato in every form. Mustard powder mixed with vinegar forms the base for a zesty complement for hamburger. A delicious sauerbraten can be made by marinating a bottom round for a day with vinegar, pepper, lemon juice, garlic, clove, and a bay leaf.
Lean beef may be varied with tomato in every form. Mustard powder mixed with vinegar forms the base for a zesty complement for hamburger. A delicious sauerbraten can be made by marinating a bottom round for a day with vinegar, pepper, lemon juice, garlic, clove, and a bay leaf.
One note of caution is in order when speaking of salt substitutes. Use very sparingly because they tend to taste bitter when used in too large a concentration. Oftentimes, people find the substitute less satisfying than none at all. The salt substitutes that are the best are the ones that, instead of salt, have a mixture of herbs and spices, such as Mrs. Dash and other brands. When buying salt substitutes, read the food label and make sure they do not have other sources of sodium in them.
One note of caution is in order when speaking of salt substitutes. Use very sparingly because they tend to taste bitter when used in too large a concentration. Oftentimes, people find the substitute less satisfying than none at all. The salt substitutes that are the best are the ones that, instead of salt, have a mixture of herbs and spices, such as Mrs. Dash and other brands. When buying salt substitutes, read the food label and make sure they do not have other sources of sodium in them.
Low saturated fat, no-trans fat margarines can be made quite tasty by creaming with herbs such as chives, tarragon, oregano, dill, parsley, or garlic. A dash of lemon juice or white wine gives these spreads some zip.
Low saturated fat, no-trans fat margarines can be made quite tasty by creaming with herbs such as chives, tarragon, oregano, dill, parsley, or garlic. A dash of lemon juice or white wine gives these spreads some zip.
Salad dressing can be made by using the basic acid and low-saturated fat oil, like olive oil. Flavors of herbs can be enhanced by grinding in an oil medium and adding to the acid (vinegar, lemon juice, or tomato juice).
Salad dressing can be made by using the basic acid and low-saturated fat oil, like olive oil. Flavors of herbs can be enhanced by grinding in an oil medium and adding to the acid (vinegar, lemon juice, or tomato juice).
So -- with these few ideas, think you can experiment with your spice shelf, your wines and the left-overs in your refrigerator?
So -- with these few ideas, think you can experiment with your spice shelf, your wines and the left-overs in your refrigerator?
The single most important factor in the success of decreasing salt and fat in your diet is YOU. How will you substitute the sweet, sour, and bitter taste sensations for the fat and salt? How will you combine, complement, and enhance natural food flavors by imagination, creativity and a sense of adventure?
The single most important factor in the success of decreasing salt and fat in your diet is YOU. How will you substitute the sweet, sour, and bitter taste sensations for the fat and salt? How will you combine, complement, and enhance natural food flavors by imagination, creativity and a sense of adventure?
"Bon Voyage" and "Bon Appetit!"
"Bon Voyage" and "Bon Appetit!"
About the Author and Editor
About the Author and Editor
This article was originally written by Nancy Sullivan Karp, M.S., R.D.N., and is edited and updated by Warren B. Karp, Ph.D., D.M.D., Professor Emeritus, Augusta University.
This article was originally written by Nancy Sullivan Karp, M.S., R.D.N., and is edited and updated by Warren B. Karp, Ph.D., D.M.D., Professor Emeritus, Augusta University.
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Feel free to share this site with your friends and family.
Feel free to share this site with your friends and family.
In addition, Dr. Karp has published an article on salt which can be found here:
In addition, Dr. Karp has published an article on salt which can be found here:
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