On a recent episode of the podcast, Rach shared the eating habits she adopted for perimenopausal weight loss. The big headline? She focuses on volume eating inside a calorie deficit.
That got us wondering: how can we add more flavor and texture to our meals without increasing calories?? Turns out, with just a few simple tricks, you can make everyday meals vibrant, satisfying, and delicious without adding unnecessary calories. Consider adding some of these to your next grocery list.
1. Fresh Herbs
- Why it works: Adding fresh herbs like parsley, cilantro, basil, or mint to your meals enhances brightness and makes any dish feel fresh. They’re also great sources of antioxidants and nutrients, reducing inflammation, improving heart health, and aiding weight management.
- Try This: Keep a jar of herbs in water in your fridge (like a bouquet) with a plastic bag over the top. Don’t wash them in advance (they’re more likely to go bad) instead snip off leaves as you go. Add them to eggs, pasta, or even a sandwich.
2. Citrus Zest and Juice
- Why it works: Elevate your dish with added citrus. Lemon and lime juice cut through richness and creamy, fatty flavors. Zest adds intensity you can’t get from juice alone. The acidity balances salty and sweet flavors, creating more complex and balanced taste profiles. Yes, chef!
- Try this: Add lemon zest to roasted veggies or orange zest to oatmeal for a gourmet touch. Keep your citrus sliced in the fridge so it’s easy to add to water to help you stay hydrated. Want other ideas for how to keep your fridge stocked? Check out this article on how Rachel stocks hers.
3. Shop Your Spice Rack
- Why it works: Smoked paprika, cumin, turmeric, and chili flakes transform boring meals into bold ones. Not only that, but adding spices reduces the need for unhealthy additives like sugar and salt. Spices add color, complexity, and diverse flavors to your meals.
- Try this: Toast your spices for 30 seconds in a dry pan to wake up their oils before adding them to food.
4. Vinegars and Acid
- Why it works: You don’t want your soups, stews and salads to be basic. A splash of balsamic, apple cider, or rice vinegar brightens dishes without the added fat. It also balances sweet flavors. Vinegar has numerous health benefits including managing blood sugar, lowering sodium intake, and supporting digestion.
- Try this: Finish soup, chili, or roasted veggies with a dash of vinegar right before serving.
5. Garlic and Onion
- Why it works: Garlic is the backbone of flavor in almost every cuisine. Even powders work when you’re short on time. Garlic also boosts your immune system and acts as a powerful antioxidant and anti-inflammatory agent.
- Try this: Stir onion powder into salad dressings or sprinkle garlic powder on roasted potatoes.
6. Broths and Stocks
- Why it works: If you are looking for a flavorful base to soups, rice, vegetables, stews, sauces, and gravies, look no further than broths and stocks. Cooking grains, veggies, or even pasta in broth instead of water adds instant richness and an enhanced flavor profile.
- Try this: Simmer rice in chicken or mushroom broth for a flavor boost without butter.
7. Chili Peppers and Heat
- Why it works: A little spice makes food feel more exciting and satisfying. The added heat that chili peppers bring to any dish is thanks to their key ingredient: capsaicin, which is also responsible for boosting circulation and stimulating the immune system.
- Try this: Add red pepper flakes to pasta, a swirl of hot sauce into soup or some sliced jalapenos on basically anything.
8. Mustard
- Why it works: Tangy and sharp, mustard makes marinades, dressings, and even mashed potatoes taste better. This low-calorie condiment is also a great source of fiber and magnesium.
- Try this: Whisk Dijon mustard into vinaigrettes or stir stone-ground mustard into roasted Brussels sprouts.
9. Umami Boosters (Soy Sauce, Miso, or Nutritional Yeast)
- Why it works: There’s no need for salt if you have Umami on hand. Umami boosters deepen savory flavor without adding fat. They also act as a flavor enhancer that balances sweet, sour, salty, and bitter tastes.
- Try this: Sprinkle nutritional yeast on popcorn for a cheesy, dairy-free topping or stir miso into soup.
Adding flavor doesn’t mean adding calories. It’s about getting creative with herbs, spices, acid, and a few simple pantry staples. The next time you’re cooking, try one of these swaps. Healthy food should taste good, and these little tricks prove it can.
