Need a Flavor Boost?


Flavor Boost Infographic_single


I am far from being a culinary queen.  When I’m hungry and force myself to cook, my default is baking a chicken breast seasoned with garlic salt… a lot of garlic salt. Since I’m baking a chicken breast, I think I’m being healthy. In actuality, I’m adding a ton of unneeded sodium because I want my healthy baked chicken to have some flavor. I mean, let’s face it, who wants to eat anything if it doesn’t taste good?

Thankfully, the theme of National Nutrition Month is “Savor the Flavor.” We decided to support this theme and created this “Give Your Food a Flavor Boost” infographic. Here, we highlight some basic ways to enhance the flavor of your food with herbs and spice and cooking techniques. Goodbye boring baked chicken, and hello yummy seared chicken with caramelized apples, carrots, and onions!

Check out this infographic if you want to enjoy the benefits of using flavor-boosting cooking methods and flavoring with herbs and spices.



Make Spicy Food Healthier, by Replacing the Cheese

Chicken Verde - Mobile

When our nutritionist, Laura, reviewed the Chicken Verde with Black Beans recipe, she shared how to reduce the saturated fat in spicy food recipes.

Sometimes spicier foods needs some fat to make them tasty and reduce the heat. To achieve this, many spicy foods are covered in cheese. Our original recipe called for a full cup of pepper jack cheese, which holds 5.4g of saturated fat per serving.

Laura adjusted the recipe, explaining how we can reduce the saturated fat and swap in a healthy fat – which is important for cholesterol levels.

How? With avocado! By replacing some or all of the cheese with avocado or guacamole, one can eat a much healthier meal, while still enjoying spicy food.

In the Chicken Verde recipe, this substitution reduced the saturated fat while adding another layer of flavor!

PS: By replacing cheese with avocado, we also reduced the sodium in the recipe!

31 Healthy Recipes – Fruit Salad, Baked Broccoli, Broccoli Salad, and Chili

After my first two nutritious meals, I was looking forward to capping off the day with a nutritious dinner (that and cooking/eating is much more fun than choirs). Here are my thoughts and recipes from Sunday evening, on my way to 31 healthy recipes during National Nutrition Month. Enjoy!

Fruit Salad with Citrus Dressing

Fruit Salad with Citrus DressingStrawberries just hit the stores and I was excited to have my first berries of the year, albeit they are coming from California. Thus, it was great timing for the fruit salad recipe! After substituting the blueberries for melon, I quickly prepared this recipe. The big tip in this recipe is the addition of honey, replacing the white sugar typically mixed into fruit salads. Sometimes it is the simple recipes that hit the spot!

Baked Broccoli

Baked BroccoliTwo great things about this recipe. First, by baking the broccoli, compared to boiling, you retain more nutrients. Second, broccoli is a super food, rich in many nutrients — It is easy to see why it won Kenny’s veggie bracket challenge.

Broccoli Salad

BroccoliSaladSince I was baking broccoli, I decided to buy extra for lunch for the next few days (to go with my tomato soup). No doubt, I will be getting my veggies this week!

Unlike most broccoli salads made with a dump truck full of mayonnaise, this broccoli salad uses a light amount of Greek yogurt, vinegar, and honey as the dressing. If you’re like me, this is the way to go! Not only is it healthier, but much more flavorful. And, with fantastic ingredients like feta, cranberries, and sunflower seeds, this is a great way to indulge in a super food (aka broccoli).

Chili Grilled Chili

ChillyGrilledChili-singleThis is the second time chili appears in this month’s blogs. So, I will confirm your suspicions, I am a chili fan! What’s not to like about the stuff, it is easy to make, stores well, and always provide me with the energy I need. What I like about this chili recipe is the grilled veggies. Although, it is a bit more work, it is worth the extra flavor you pull from each veggie. If you have the time, I highly recommend using this technique!



I have blogged on a total of 26 recipes! Just two more meals and I reach the finish line! Yesterday, I made Latin Quinoa Salad, fruit mango salsa, along with the simple salmon made previously. Tonight, I will finish with a healthy feast; roasted garlic chicken with linguine, spinach salad, and peaches with cream for dessert!