Mindful Sodexo


Meet Ellie

Flavor Comes First

Healthy food should be delicious! And with a few simple ingredients you can build big flavor right in your own kitchen.

Wouldn’t it be great if you could quickly whip up healthy, tasty meals for you and your family every night? It’s easier than you think…if you have the right ingredients on hand. My favorite flavor boosters not only make any dish taste better, they do so without adding extra fat or calories. These three make hitting the sweet spot—that perfect balance between great taste and good health—effortless.

Fresh Herbs
Just a sprinkle of fresh herbs can add a burst of flavor, color, and aroma to any dish. Think a dusting of cilantro on fish tacos, or a bit of basil to finish off pasta sauce. Pureed with some olive oil, lemon juice, and garlic, fresh herbs help make homemade salad dressings super simple (and delicious). Herbs are also loaded with antioxidants, vitamins, and nutrients, giving you a health boost as well.

Spice Rubs
The perfect partner for lean meat, chicken, and fish, spice rubs are a quick way to bring some big, bold flavors to your dinner table without added fat or calories. Simply coat your protein with the spices, then grill or broil. You can create your own favorite blend, or try one of my favorites:

  • 1 tablespoon mild Chile powder, 1 teaspoon each garlic powder, dried oregano, ground cumin, and a touch of salt and cayenne pepper
  • 2 teaspoons ground cumin, 2 teaspoon ground coriander, 1 teaspoon ground cinnamon, ½ teaspoon each salt and freshly ground black pepper

  Vinegars They’re not just for salads! Flavorful vinegars like cider, balsamic, and sherry brighten a dish and add a layer of flavor with hardly any calories or sodium. For example, a splash of balsamic vinegar reduced with 1/3 cup of low-sodium chicken stock makes a tangy, simple sauce for roasted chicken and a drizzle of sherry vinegar enlivens sautéed mushrooms.


Ellie Krieger’s Layered Farro Salad with Kale, Feta, and Grapes

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