5 Low Calorie Ingredients With Big Flavor (Pt 1)

by Tom Ewer

The problem with dieting is that the most satisfying foods are often the most calorie-dense.

Or are they? While I’m not about to deny that a bar of milk chocolate or a serving of fries are not pleasurable to the tastebuds, there are in fact a number of ingredients out there that can boost flavor without adversely affecting the calorie count of your meal.

If you learn to use such ingredients when cooking, you’ll be able to create meals that are both good for you and tasty. And I don’t mean that in a “low calorie, tastes okay but feels like it’s missing something” kind of way – I mean it in a “holy crap, my mouth is alive with flavors!” kind of way.

So without further adieu, in this first of a series of posts, let’s take a look at five low calorie ingredients that can add big flavor to your meals. We’re going to start with the basics, then branch out into some less common ingredients in future installments.

1. Salt and Pepper

While you may consider this an obvious suggestion (and you’d be right), salt and pepper are often woefully underused and/or misused.

First of all, don’t be afraid to use salt and pepper in relative abundance. I know the health community is up in arms about salt intake, but if you’re making your meals from scratch, you are incredibly unlikely to use too much. The human body is a remarkable machine and is more than capable of telling you when you’ve put too much salt in a meal.

Secondly, use freshly ground sea salt and black peppercorns. While sea salt has no real flavor difference when compared to table salt, it offers a unique texture (with little “pops” of flavor as each flake hits your tongue) that can’t be matched by table salt. As for freshly ground black peppercorns, when it comes to adding depth of flavor to a meal, nothing beats it.

2. Garlic

Garlic (along with onion) serve as the base for most Western recipes, and with good reason. I love garlic, and personally speaking, I think it’s woefully underused. An obligatory clove of garlic in a recipe for two is doing its taste potential a disservice.

In my humble opinion, it’s tough (but admittedly possible) to put too much garlic in a dish. Don’t pay it lip service by dismissively throwing a clove into your recipes; toy around with amounts until you know how much garlic you should include so that you can taste and appreciate its presence.

3. Herbs

I once considered herbs a bit pointless. I didn’t appreciate what they could bring to meal. But the thing about herbs is that it’s not all about the taste (although certain herbs can add big flavor to a dish) – it’s about their aroma and how they alter the appearance of a meal.

Coriander is definitely one of my favorites. Included in asian-style dishes (like my chicken stir fry or chicken tikka, lentil and spinach salad), it not only adds a unique flavor, but the smell it produces is pretty divine, not to mention the bright green color that it adds to a dish.

Aside from coriander, herbs I tend to use more than most include basil, dill, mint and thyme. If possible go for fresh (it makes a big difference), but don’t turn your nose up to dried herbs – they’re better than nothing.

4. Spices

Spices can define a meal – turning it from something utterly bland to bursting with flavor. If I could only use one item from this list of five, it would be spices.

While there are an enormous number of spices available that I encourage you to experiment with, a few of my favorites include cinnamon, paprika, cumin, coriander seed and cardamom. Furthermore, popular spice mixes (such as Chinese five spice and curry powder) can completely transform a meal.

Want an example of how big a difference spices can make to food? Coat a breast of chicken with a teaspoon of allspice mixed with olive oil and fry it over a medium heat until cooked through (around 10-15 minutes). Yum.

5. Stock

Stocks are the savior of many a bland meal, turning otherwise unexciting (yet healthy) ingredients into something far more appealing.

My favorite example is couscous. Cooked plain, it could hardly be more unexciting. But add some vegetable stock (and as I often like to, some chopped onion and pepper) and it is transformed. Throw some freshly ground black peppercorns into the mix and you’re really firing on all cylinders.

No cook’s cupboard should be without a selection of stocks (in cube form is fine). I tend to most commonly use beef, chicken and vegetable stock.

Stay Tuned

This is the first of a four part series. I’ve started with some of the more obvious examples of low calorie ingredients that can offer big flavor, but as we get deeper into the series I’ll be discussing some lesser-known ingredients, along with examples of how they can be used.

Get Free Weekly Updates

At Healthy Enough, we're on a mission to help you become as fit and healthy as possible while still enjoying all of the things you love (and avoiding all of the things you hate). Sign up for free updates and find out how to:

  • lose weight without making major sacrifices to your diet,
  • enjoy exercise and get fitter at the same time, and
  • cook delicious and nutritious meals

Just enter your email address below and hit "Get Updates":

You’ll get just one email from me per week, I will never send you spam and you can unsubscribe at any time.