10 Ways to Add a Flavor Boost to Your Food

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Alissa Rumsey, MS, RD, CDN, CNSC, CSCS

Certain treatments, illness, or just the mere fact of getting older, can cause taste changes. When food doesn’t taste the same as it used to it can be harder to eat enough to meet your calorie, protein, and nutrient needs. To stay on top of your health and your weight, try these ten flavor boosters next time you cook.

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A protein-rich snack, nuts and seeds are also great additions to soups, salads or to add flavor and crunch. Try toasting first to bring out a slightly smoky flavor. Pine nuts, walnuts, almonds and pumpkin seeds work well.

  • Nuts and Seeds. A protein-rich snack, nuts and seeds are also great additions to soups, salads or smoothies to add flavor and crunch. Try toasting first to bring out a slightly smoky flavor. Pine nuts, walnuts, almonds and pumpkin seeds work well.
  • Ginger. Fresh and aromatic, fresh or ground ginger pairs well with chicken or fish, and in smoothies or on top of sauteed vegetables.
  • Salsa. Add some spice with this classic condiment. Use it on top of eggs, vegetables, chicken, fish or meats to liven up your meals.
  • Broth. Perk up your traditional veggie dishes. Simmer vegetables in chicken or vegetable broth instead of water and create a savory side dish with some extra protein.
  • Coconut Milk. This tropical flavor adds an unexpected twist to your favorite dishes. Use it in place of water when cooking rice, quinoa or other grains, and as a substitute for milk in any dessert or quick bread recipe.
  • Extracts. Use extracts instead of sugar to take plain oatmeal, applesauce, smoothies and yogurt parfaits up a notch. Try vanilla, almond or lemon versions.
  • Chives. Try these herbs in place of onions. Add chopped chives to mashed potatoes, sauteed veggies and seafood dishes to elevate the flavor.
  • Berries and Stone Fruits. The sweet-tart flavor of peaches, apricots, cherries, and cranberries compliment a wide variety of sweet and savory dishes. Try them fresh, stewed or dried with baked chicken or paired with greek yogurt in a tasty dessert.
  • Garlic. Use garlic as you would salt to bring a burst of flavor to your dishes. Try fresh or powdered garlic on seafood, cooked veggies or fresh salads and slaws.
  • Citrus Fruits. Lemons, limes, and oranges can invigorate otherwise bland dishes with their tangy flavor. Squeeze over seafood, poultry and vegetables.

    Alissa Rumsey, MS, RD, CDN, CNSC, CSCS is a registered dietitian and certified strength and conditioning coach with a private practice in New York City. You can follow her on Twitter @AlissaRumseyRD or visit her website at www.AlissaRumsey.com

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