Healthy Food Chart

Low fat cooking can get a bit bland after a while, but there are many ways you can add flavor to your cooking without adding lots calories and fat. Try some of these easy ideas to maximize the flavor in your cooking:

Use a micro-plane grater/zester to get a small amount of Parmigiano Reggiano cheese to sprinkle on pasta or soups or to shave dark chocolate on top of desserts. It can also be used to zest orange, lemon, or lime peel which adds a lot of flavor to sauces and other dishes.

Roast nuts and garlic to enhance their flavor and for spices and seeds toast them in a pan on the stove top until they are fragrant.

Pureed silken tofu is a great replacement for mayonnaise in salads and for cream in soups and pasta sauces.

Use cookware that that is health-conscious such as non-stick cook ware, steamer baskets, and grill pans so you don't have to add oils or butter.

Instead of cooking vegetables in oil cook them in vegetable or fat-free chicken broth. Cook grains in broth, instead of water, too. For chicken and fish consider using wine or fruit juices for cooking instead of butter and oil. 

What are some of your low-fat high-flavor cooking tips?