Nutrition Month (part 2): Give Your Food a Taste Lift

Registered Dietician, Laura

Registered Dietician, Laura

Laura, our registered dietician, is back! If you missed part 1 of her Nutrition Month® series, check it out here: Add Some Flavor to Your Life. Laura, take it away!

Eating healthy doesn’t have to be bland or boring. To add some flavor, start experimenting with fresh or dried herbs. If you have old herbs in the cupboard and they don’t have a strong smell anymore, toss them out, it’s time to replace them. When following a recipe, follow this conversion:

¼ teaspoon powder = ¾ teaspoon dried = 2 teaspoons fresh

When using fresh herbs, chop finely to get more surface area with the herb flavor into your recipe.

A few versatile flavor options to keep around:

  1. Basil: enhances Italian foods (good with tomatoes, pasta, chicken, fish, and shellfish).
  2. Bay leaf or chili powder: adds flavor to beans, stews, and soups.
  3. Cilantro and cumin: wonderful in Mexican and Latin American Cuisine, rice, beans, fish, shellfish, poultry, vegetables, salsas, and salads.
  4. Paprika: adds a nice flavor to Spanish dishes, potatoes, soups, stews, baked fish, and salad dressings.
  5. Smoke flavor: believe it or not, it can be a bacon substitute. Often when we add bacon to a recipe, it’s the smoke flavor we are enjoying. You can cut back on the amount of bacon and add a drop or two of natural smoke flavor. Also try smoked paprika.
  6. Lemon and lime. There are so many uses for both the juice and the rind. You can zest the rinds and used in baked goods, sauces, and to season meat.

One of my favorite recipes is a basil bowl salad! Use fresh basil, lemon juice and calcium packed greek yogurt to make this delicious dressing.

Basil Bowl_lemon dressing

Basil Bowl_lemon dressing2

Makes about 20 tablespoons

  • Serving size: 2 tablespoons
  • Calories: 25
  • Fat: 1 gram
  • Carbohydrates: 2 grams
  • Protein: 2 grams
Leave a comment


  1. Excellent, what a blog it is! This website gives useful facts
    to us, keep it up.

  1. Nutrition Month (part 4): Give Your Meal a Makeover! | Million Ideas
  2. Nutrition Month (part 3): Cooking Techniques that Add Flavor | Million Ideas

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