It's possible to create flavorful dishes without adding a lot of salt or using high-sodium ingredients. Aromatic ingredients such as onions, garlic, shallots, fresh ginger, and scallions are fundamental. They often go into the pot first so their flavors and aromas can infuse everything else in the dish. Look to cuisines from other countries for characteristic flavor profiles that may complement the recipe you are making. Greek cuisine, for example, often uses olive oil, lemon, cinnamon, tomato, and oregano; Asian dishes might begin with ginger, garlic, or scallion. Latin American cooking often uses chilies, lime, and cilantro to build flavor.
Herbs and spices are essential to healthy cooking. Fresh herbs in particular can lift the flavor of any food. Choose those that have intense or unique flavors, such as rosemary and saffron, for the most impact, but add them sparingly so they do not overwhelm the other flavors.
Chilies add a pleasant heat to foods. Smoked, dried, and fresh chilies are widely available in an array of heat levels.
Pungent ingredients an add bold flavors: Mustard seeds and dry mustard, horseradish, tamarind pods, and wasabi provide a noticeable kick. Soy sauce and fish sauce, Worcestershire sauce, and pastes like tapenade can add a depth of flavor beyond mere saltiness. Be sure to check levels on prepared varieties of these ingredients and avoid those with extremely high sodium levels.
The bright, sharp flavors of acidic foods can often reduce the need for salt. Citrus and flavored vinegars can give recipes a refreshing taste without affecting their sodium content.
By combining and contrasting spices, herbs, and other distinctive flavoring agents, you can moderate sodium levels wile enhancing the flavors of the main ingredients.
Techniques of Healthy Cooking The Culinary Institute of America
Herbs and spices are essential to healthy cooking. Fresh herbs in particular can lift the flavor of any food. Choose those that have intense or unique flavors, such as rosemary and saffron, for the most impact, but add them sparingly so they do not overwhelm the other flavors.
Chilies add a pleasant heat to foods. Smoked, dried, and fresh chilies are widely available in an array of heat levels.
Pungent ingredients an add bold flavors: Mustard seeds and dry mustard, horseradish, tamarind pods, and wasabi provide a noticeable kick. Soy sauce and fish sauce, Worcestershire sauce, and pastes like tapenade can add a depth of flavor beyond mere saltiness. Be sure to check levels on prepared varieties of these ingredients and avoid those with extremely high sodium levels.
The bright, sharp flavors of acidic foods can often reduce the need for salt. Citrus and flavored vinegars can give recipes a refreshing taste without affecting their sodium content.
By combining and contrasting spices, herbs, and other distinctive flavoring agents, you can moderate sodium levels wile enhancing the flavors of the main ingredients.
Techniques of Healthy Cooking The Culinary Institute of America
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