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10 tips to savor the flavor of eating right

“Savor the Flavor of Eating Right” is this year’s theme for National Nutrition Month in March, this is a campaign created by the Academy of Nutrition and Dietetics. “Savor the Flavor” encourages us to take time to enjoy food traditions and appreciate the flavors and social experiences of food.

In the spirit of the theme this year, here’s 10 mouthwatering tips to add flavor to your healthy dishes:

  1. Fresh or dried herbs: Turn a mediocre meal into a sensational one by adding a burst of flavor. When cooking, add dried herbs early in the process or add fresh herbs at the end for optimum flavor.
  2. Vinegar: Think balsamic, apple cider, and many more! Add to grilled and steamed vegetables or salad for acidity.
  3. Lemon juice: It’s not just for water.  Add to salad, fish, and even fruit salad to liven things up.
  4. Garlic and onion: Sautéed in plain dishes or vegetables, this dynamic duo can add richness to a recipe.
  5. Low-sodium vegetable/chicken broth: Use broth in some of your recipes like mashed potatoes or cauliflower, brown rice, or quinoa to help bring out flavors. Not to mention, it’s low in calories!
  6. Instant coffee and espresso powder: Get your buzz on! Stir into healthy smoothies, yogurt, low-fat ice cream and vanilla pudding for a pop of flavor.
  7. Tea: Did you know you can use tea as a spice by simply grinding up the tea leaves and using them as a delicious rub for a fresh Asian-cuisine flavor? You may want to play with flavors but this is a sure way to add variety to your dishes!
  8. Cocoa powder or cinnamon– Add a touch of sweetness and flavor to oatmeal, yogurt or raw almonds. Have you ever added this combination to your chili? Try this and your taste buds will jump for joy!
  9. Orange juice: Add two tablespoons orange juice to one tablespoon olive oil to make a citrus dressing for salads. Use the juice or rind in recipes, such as fish dishes, for zesty flavor.
  10. Hot sauce: Add it to grilled chicken or air-popped popcorn instead of piling on the salt and butter. Red hot!

Variety is the spice of life, so enjoy some extra experimenting and taste testing this Nutrition Month. Try a lot of different flavors and you’ll discover the right mix to keep your healthy dishes new and interesting. For more information regarding National Nutrition Month, visit

Stephanie Welch, RD, CSP, LN

Stephanie Welch, RD, CSP, LN is a registered dietician with the Billings Clinic Diabetes, Endocrinology and Metabolism Center

4 comments on “10 tips to savor the flavor of eating right

  1. Hi Robert,
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