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Healthy Ingredient Alternatives

Updated on July 29, 2011

Flavor Boosters

Healthy ingredients alternatives can be used to build flavor in your dishes without relying on excess amounts of fat, salt or sugars. You should experiment with different seasonings and flavorings to enhance recipes and your healthy dishes won't miss a beat!

Aromatic vegetables; green onions, leeks, and shallots are great tasting flavor boosters, Caramelized Onions,Chile peppers, chopped freshed herbs, Condiments like chuntey, Dijon mustard, honey, horseradish, hot sauce, less sodium soy sauce, mustard and salsa .

You even have dried grounded spices , dry rubs, and marinates for meats, fish, and poultry, Even fat free vinaigrette's for marinades & sauces. All of these ingredients are very powerful flavor enhancers but there are more that are even more powerful that can give you a more in debt flavor like flavored nonfat yogurt, fresh squeezed citrus juices, grilled fruits and vegetables,lemons, limes, and orange zest and even extracts, broths and stocks, pureed fruits, and vegetables, sauces. Roasted or sauteed garlic, roasted red peppers, and if you like flavors but of a less powerful punch Toasted and ground whole spices such as caraway, coriander, juniper, mustard seed, and star anise. Vinegars such as balsamic champagne, cider, red wine, rice wine, sherry and white wine.

These are all very powerful flavor boosters and if used correctly you can make almost anything taste good, but you also have to use the right cooking techniques that makes your cooking tasty and healthy as well.

Cooking Techniques

Both dry and moist heat cooking methods can be used to cook foods with little or no added fat, dry heat cooking browns foods resulting in rich flavors, while moist heat cooking brings out the natural flavor of your food.

Dry heat methods that cooks foods using air while excess fat drips away from food as it's cooked are suitable for healthy cooking. These methods include baking, broiling, grilling, and roasting, sauteing is another option using non stick pans with a minimal amount of vegetable oil.

Dry sauteing is a great low-fat cooking option. Simply heat a nonstick pan, spray with non-stick cooking spray and wipe away any excess oil with a paper towel. Heat the pan again before adding the food to saute. Now using that moist heat method, use the water or other liquids to tenderize food, these methods include boiling , braising, poaching and steaming.

There is also is a French method of cooking called en papillote, its a french term for food enclosed in parchment or foil packet and then baked or grilled, this method of cooking surrounds the food with moisture, quickly cooking the food while preserving inherent nutrients, flavors, colors and textures/

By using all of these ideas to your cooking plus following the right techniques you can really make the most difficult meals look very easy and I going to show you by sharing my recipe for a great tasting Tiramisu that takes a little bit of skill and technique to make all these ingredients come right from your local supermarket and it's not from scratch but it's still not easy come on and try it.

Great Tasting Tiramisu

Everything dose not have to be from scratch all you need is good ingredients and a little cooking technique
Everything dose not have to be from scratch all you need is good ingredients and a little cooking technique

Great Tasting Tiramisu



1-1 ounce package of vanilla sugar free pie filling

2 cups of skim milk

1 container 15 ounces of fat free ricotta cheese

1 container 8 ounces frozen whipped topping thawe6 tablespoons of cooled brewed coffee

11/2 teaspoons of brandy

1/2 teaspoon vanilla extract

1 11ounce round angle food cake

3 teaspoons of cocoa powder plusplus additional for serving


Prepare pudding as the label directs with milk, in a small bowl, whisk ricotta until smooth and creamy; stir into prepared pudding, fold whipped topping into the pudding mixture until just combined

In a small bowl, combine coffee, brandy and vanilla extract, Slice cake horizontally into thirds then cut each layer into 11/2 x3inches pieces. Place half of the cake pieces into the the bottom of 8 x8 inch glass or metal baking dish in single layer, packing pieces closed together and breaking as needed to fill any gaps.

Sift 1 1/2 teaspoons cocoa powder over the cake and brush cake with 1/2 of the coffee mixture. With a rubber spatula, evenly spread 1/3 of the pudding mixture over the cake pieces, repeat layers with remaining cake, cocoa powder, coffee mixture and pudding mixture.

Cover and refrigerateat least 4 hours or no more than 24 hours, To serve, sift cocoa powder evenly over the cake and cut into 9 squares.


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    • Handicapped Chef profile imageAUTHOR

      Handicapped Chef 

      7 years ago from Radcliff Ky

      The key is to make food the right way super simple with great taste using the right ingredients.

    • RTalloni profile image


      7 years ago from the short journey

      Flavor rules! Thanks for great seasoning tips and the recipe--it would make a fast dessert with an elegant presentation, not to mention one that would send my husband looking for leftovers!


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