Working as a holistic nutritionist at a health food store, I get a lot of customers asking, "Does eating healthy taste good?" Just because you’re cutting back on certain foods doesn’t mean you have to cut back on flavour. Here are some healthy and delicious ways to liven up your meals.
Anchovies are rich in omega-3s, and these tiny fish add depth to vinaigrette (see ** for details), marinades, sauces, and sautéed vegetables. Look for jars of walk-packed fillets, which, when rinsed, will taste less salty, or those packed in extra-virgin olive oil. If they are fermented, it's even better—not only does it pack a punch in flavour, but it is suitable for your gut health! Anchovies are rich in omega-3 fatty acids, protein, and essential vitamins, promoting heart health, brain function, and strong bones.
**Omega-3 Vinaigrette: whisk together 18 oil-packed sliced anchovies, 1/3 cup extra-virgin olive oil, 1/4 cup chopped fresh flat-leaf parsley leaves, three tablespoons fresh lemon juice, two teaspoons finely grated lemon zest, two teaspoons chopped shallots, and 1/2 teaspoon freshly ground pepper.
Citrus: A fresh squeeze of lemon or lime adds just the right amount of acidity to round out almost any dish, savoury or sweet. The grated zest is equally flavourful and great for digestion. Citrus fruits boost immunity, improve heart health, and promote skin vitality with their rich vitamin C, antioxidants, and fibre content.
Dried Pepper Red pepper flakes and ground dried chilli peppers add a nice kick. Incorporate them into savoury dishes or sprinkle them over a snack of avocado and lime juice. Dried peppers are rich in antioxidants, vitamins A and C, and capsaicin, which support immune health, reduce inflammation, and boost metabolism.
Finishing Oil Nut and seed oils (walnut, hazelnut, avocado, and pumpkin) are drizzled over finished dishes.* They break down quickly when heated, so it’s best not to cook with them. Finishing oil enhances the flavour while providing healthy fats that support heart health, brain function, and skin nourishment.
Fish Sauce is a staple of Southeast Asian cooking. This fermented sauce is a good source of protein and B vitamins when used in moderation (it’s high in sodium). Look for an all-natural, first-press fish sauce without added water, preservatives, or MSG, often found in second and third-grade varieties. Fish sauce is rich in umami flavour and contains essential nutrients like protein and minerals, supporting gut health and digestion when consumed in moderation.
Fresh Herbs (my favourite): Aim to include fresh varieties of herbs in every meal. They have many health benefits (e.g. for inflammation, which will be my next blog post; stay tuned) and are a delicious way to enhance any dish. Fresh herbs are rich in antioxidants, vitamins, and minerals, supporting immune health, reducing inflammation, and improving digestion.
Ground Seeds Grind flax, sunflower, and pumpkin seeds in a spice grinder or clean coffee mill, then sprinkle over everything from salads to breakfast porridges. Ground seeds, such as flax, chia, and sesame, are rich in fibre, healthy fats, and essential nutrients, supporting digestion, heart health, and sustained energy.
Miso: This protein-rich fermented soybean paste imparts a savoury taste the Japanese call umami (also called “the fifth flavour”). It comes in three varieties: shirt (white), aka (red), and awase (mixed). I prefer the mild taste of Shiro. Miso is rich in probiotics, vitamins, and minerals, promoting gut health, digestion, and immune function.
Nori Sprinkles These have higher levels of minerals than sheet nori, making them a nutritious addition to many savoury dishes. Sprinkle over soups and salads, or incorporate into sauces, dressings, and dips. Nori sprinkles are rich in iodine, vitamins, and minerals, supporting thyroid health, immune function, and overall well-being.
Sea Salt: It’s hard to think of a dish—even a dessert—that incorporates salt into sauces or dressings that aren’t improved by a sprinkle of salt. Opt for sea salts such as gel gris, fleur de sel, flake salt (such as Maldon), and Hawaiian sea salt. Himalayan salt is particularly rich in minerals and is believed to be one of the least processed salts available. Sea salt helps maintain hydration, supports nerve function, and provides trace minerals for overall health.
Tomato Paste Boost the flavour of savoury dishes with this concentrated tomato puree. Cook it in olive oil until deep red and caramelized for an even richer taste. Freeze leftover tomato paste in ice-cube trays for later use (transfer to resealable bags once firm). Tomato paste is rich in antioxidants like lycopene, which supports heart health, reduces inflammation, and promotes healthy skin.
Vinegar: Keep an assortment on hand to brighten virtually all savoury dishes. Varieties include red, white, sherry, balsamic, apple cider, and rice vinegar. Vinegar supports digestion, regulates blood sugar, and may aid weight management.
I have listed all-natural substitute flavour enhancers to liven up your healthy meals. If you would like to stay up-to-date with our blog posts, be sure to subscribe to our website. We source the best information to help you with your “holistic” approach to living and cooking.
Written by Nancy Tran, Holistic Nutritionist
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