Judy E. Buss

A widespread myth about a healthy diet is that it is boring and bland. For millions of folks already experiencing the joys and benefits of whole foods cuisine, this myth is considered comical. Novices are often amazed to discover that such fare is scrumptious, and actually more flavorful and exciting than the conventional taste of same-ol’-same-ol’ butter, cream, bacon, sugar, sodium, and cheese.

Like an artist using the full spectrum of his/her color palette, the cook preparing nourishing meals uses a vast array of flavors produced with vegetables, herbs, spices, and fruits. These ingredients are surprisingly inexpensive, easy to find, and packed with health-promoting compounds that enhance the nutritional value of the food. Let’s explore some of the countless flavor possibilities which can transform a humble dish into a mouth-watering culinary event:

Add a teaspoon of lemon zest to cooked whole grains, coupled with olive oil, salt and pepper. It is also delicious in sauces, fruit salsas, or mixed with lemon juice, tarragon, and drizzled on poached fish.

Lime juice adds a fabulicious flavor to numerous Southwest-style dishes, corn-black bean salad, fruit salads, and beverages.

Capers are flavor bombs, and can be added to tangy cooked sauces, including chopped tomatoes, cooked with lemon zest, juice, and garlic, as fish, chicken or pasta topping.

The world of herbs is a cook’s dream tool box. Fresh, chopped basil leaves, mixed into pasta salad with yogurt dressing, or sprinkled on sliced ripe tomatoes with chopped purple onion, olive oil lemon juice, and mustard dressing. Incorporate fresh, chopped mint leaves into a Mediterranean lentil salad. Add oregano to chicken salad, olive tapenade, or meat loaf or balls.

Garlic: Drum roll please! Garlic is a nutritional and medicinal superstar and flavor magician.  Finely grated garlic may be added to salad dressings, or minced and cooked in sauces, pesto, stews, soups and meat dishes.

Ginger root, readily available in most grocery store produce section, is another health and flavor-boosting gold mine.  A teaspoon of peeled and finely grated ginger mixed with diced, steamed sweet potatoes, olive oil, and chopped green olives; or salad dressings; sprinkled on steamed veggies; or incorporated into a fruit salad.

Sliced, fresh Mushrooms, cooked in olive oil for 10 – 12 minutes with salt, pepper, and oregano, lend a magnificent flavor to cooked whole grains; mashed or baked potatoes, or pasta.

Olives, green or black (preferably not from cans), are great in raw vegetable salads or a potato salad.  They infuse a zing into seafood and poultry sauces; and form the base of the tapenade appetizer.

Cinnamon – the pastry darling, is also fabulous on cooked hot breakfast cereal; diced and steamed sweet potatoes with apples slices; even added to Moroccan-style burgers (ground turkey, chopped onions and green olives, raisins, lemon zest, and ketchup).

Sprinkle a little powdered nutmeg, on cauliflower florets. Steam for 12 – 15 minutes – Yum!

Add versatile cumin powder to pinto bean soup, guacamole, or stir-fry boneless chicken nuggets. Its earthy flavor also enhances tomato salsa, sauces for grain, and corn-bean relish.

All of the ingredients discussed above, as well as others, should be regular residents in your pantry: Bon appétit!

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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