Spice Up Your Healthy Meals: Flavor Combinations That Transform Your Cooking
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Recipes are great and all, but sometimes you just need to make something quick and dirty. The problem is, most people don’t understand what flavor combinations will get the desired result, so we end up sticking to salt and pepper. As a result of that, we think healthy home-cooked meals are boring and end up ordering out.
But what if everything you need for mouth-watering flavor is already in your pantry? With just a little direction, you can have variety in your life — without ordering take-out!
Experiment with flavor profiles from different regions and cultures.
Discover delicious and easy-to-make flavor combinations to enhance your healthy recipes. From Mediterranean and Asian to Mexican and Indian, these spice pairings will keep your meals exciting and nutritious.
As you read through this guide, know that you will want to taste-test, add salt, and adjust proportions as needed. But these should give you a great place to start. Be sure your pantry is stocked ahead of time to make cooking something you look forward to!
Mediterranean Flavor Profile
Chicken: Oregano, thyme, rosemary, lemon zest, and olive oil
Roasted Vegetables: Basil, thyme, garlic, olive oil, and a splash of lemon juice or balsamic vinegar
Pan-Asian Flavor Profile
Stir-fried Tofu/Chicken/Beef: Tamari, ginger, garlic, sesame oil, and green onions
Grilled Shrimp: Lime, chili powder, garlic, cilantro, and a dash of coconut aminos
Vegetable Noodles: Tamari, sesame oil, garlic, ginger, and a sprinkle of sesame seeds
Dipping Sauce: Coconut aminos, fish sauce, raw honey, sriracha, and rice vinegar
Mexican Flavor Profile
Chicken Tacos: Cumin, chili powder, garlic powder, paprika, and lime juice
Black Bean Soup: Cumin, coriander, garlic, onion, and a squeeze of lime
Quinoa Salad: Cilantro, lime, cumin, quinoa, black beans, and corn
Indian Flavor Profile
Lentil Curry: Turmeric, cumin, coriander, garlic, and ginger
Spiced Chickpeas: Garam masala, turmeric, cumin, garlic, and a touch of lemon juice
Roasted Cauliflower: Curry powder, turmeric, garlic, and olive oil
Middle Eastern Flavor Profile
Hummus: Tahini, garlic, lemon juice, cumin, and olive oil
Falafel: Cumin, coriander, garlic, parsley, and a bit of cayenne pepper
Italian Flavor Profile
Tomato Sauce: Basil, oregano, garlic, and a pinch of red pepper flakes
Grilled Chicken: Rosemary, thyme, garlic, lemon, and olive oil
Pasta Salad: Basil, garlic, olive oil, and a splash of red wine vinegar
Now that you’ve got an idea about how to spice things up, go ahead and make something yourself. Feel free to experiment, too. Who knows what you might come up with? If anything, it won’t be boring!