How to Lighten a Recipe: Part 2–Pump Up the Flavor

Okay.  So you’ve substituted low-fat ingredients for the higher fat originals.  However, that reduction in fat can sometimes make the recipe less tasty; you no longer have the texture, flavor and richness of the fat in the dish.  If you’re finding that the lack of fat or protein substitute has significantly impacted the deliciousness of your dish, it’s time to pump up the flavor.  I find the flavor of soy protein (Boca Burgers, for instance) to be fairly boring and not entirely satisfying.  Thus, when I’m using the soy protein in my dish, I usually add something to pump up the otherwise dull dish.  Here are some suggestions.

Strategy 2: Pump up the flavor when you reduce the fat.

• Salsa! Salsa! Cha Cha Cha! I love adding salsas to dishes to spice them up and give them a new depth of flavor.  Salsas are low in fat and calories and already have beautiful spices and flavors ready and able to give your dish a kick of flavor–and heat.  Salsas also come in a myriad of flavors, so you can add even more complexity and interest in your dish by selecting an unusual salsa–how about Peach Chipotle Salsa?
• Spice (or herb) up your food. Taking fat out? Add flavor by adding spices and herbs. Fresh herbs add a lovely, bright note to any dish. When using fresh herbs, try layering the flavor. Add some of the herbs when initially adding ingredients, then adding more at the end of cooking to give the flavor a pop.  Dry herbs should be added early on in the cooking so they can impart the most flavor.  Spices can also be layered to make the flavors pop.
• Reduce to reduce! Reducing sauces concentrates flavors, providing greater flavor and texture without adding fat. Bring the sauce to a boil, reduce it to a simmer and cook (no lid) until the flavors mellow and the sauce reduces 1/3 to 1/2. If you have a protein that improves with longer cooking times, leave it it. If you don’t, take it out while the sauce reduces or cook it separately. Return the protein to the pot in the last 5 to 10 minutes of cooking to reheat it and meld the flavors.
• Use fruit to add a new dimension to your cooking. I love adding fruit to dishes I’m cooking. Fruit adds natural sweetness, another textural component and lovely flavor. Making a tomato-based sauce? How about adding some mango or peaches to add some flavor? Making a wine-based sauce?  How about some berries or grapes to balance the acid and richness of the sauce?  Summer is here, and beautiful fruits are abundant.  Use them to the fullest!
• A little dab’ll do ya. Here’s a secret–Better Than Bouillon paste.  It’s a concentrated soup base (yes, it does have a lot of sodium), but a small amount will boost the flavor of your dish.  It comes in a variety of flavors–beef, chicken, ham, vegetable, mushroom, turkey, lobster (yeah!), clam and chili, as well as organic and low-sodium versions.  Use it instead of salt to flavor and salt your sauce.  Use it in your marinades, your meatloaf, your sauces, your soups…you get the picture!
• Mix and match. Have some leftover dish that isn’t enough for a meal?  Try repurposing the dish and create something new.  Have some leftover pasta sauce?  Use it as a base for a rich tomato soup.  Have some leftover casserole or chili?  Make it into a savory dinner omelet or frittata, or even top a bed of lettuce or spinach and make a warm salad.  Have some leftover soup?  Add beans, a little pasta and vegetables to make it into a hearty stew.  Have some leftover protein (chicken, beef, turkey)?  It’s now a great casserole or enchilada filling.  The nice thing about repurposing leftovers is that you’ve already built a base of flavor…this just builds on that flavor and makes it shine.

So, get your flavors on when you reduce the fat!  In Part 3, we’ll talk about getting creative with your cooking.