Just because you want a shredded physique doesn’t mean you need to eat the same old boring chicken breast with steamed broccoli everyday. The culinary world is full of low-calorie flavor enhancers that amp up flavor without tacking on the pounds. Try adding any of these 11 ingredients to transform your food from ho-hum to mouth-watering.
11 Flavor Enhancers With Fewer Than 10 Calories
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Citrus
Citrus is an extremely versatile ingredient that can flavor dressings, marinades, and baked goods. Not only does a squeeze of fresh lemon, lime, or orange juice add tang and freshness to a dish, but the acidic flavor means you don’t need as much salt. A squeeze of fresh juice from any of these fruits will provide a healthy dose of vitamin C and brighten up a salad, protein, or steamed veggies for just 10 calories. Or add a little bit of zest to your morning oatmeal or smoothie.
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Smoked Paprika
Made from drying and smoking pimento peppers, smoked paprika brings a mild, sweet smoky flavor to any dish. It’s best when paired with meat, but smoked paprika also nicely seasons roasted root vegetables. And, as with most dried spices, one teaspoon has zero calories and adds big flavor, so you can use less salt. As an added benefit, smoked paprika is thought to contain antioxidants, which protect the body from oxidative stress.
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Balsamic Vinegar
This sweet and tangy vinegar has a strong sweet and acidic flavor that pairs well with oil. Most think of balsamic as a common ingredient in salad dressings, but it also adds a depth of flavor to marinades or tanginess to soups and sauces. Half a tablespoon will run you about 7 calories, and some research suggests that eating vinegar with a meal may reduce your blood sugar.
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Garlic
Garlic can be utilized raw or roasted, and it brings a very strong flavor to even the simplest dishes. Chop raw garlic and mix it into salad dressings or marinades, or roast garlic in the peel to create a garlic paste. Either way, one small garlic clove provides a whole lot of flavor and may evenreduce your risk of developing cardiovascular diseases or tumors.
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Caramelized Onions
Caramelizing onions takes the simple white onion to a whole different level, adding a depth of flavor that tastes more complicated than it is to execute. These sweet and savory onions add richness to anything from burgers to sandwiches to pasta. Making caramelized onions is quite simple. Heat a skillet over medium-high heat, add extra virgin olive oil and a chopped white onion to the pan. Cook for 5-10 minutes, then reduce the heat to low and cook for another 45 minutes—stirring ever 5-10 minutes. The end result will be a golden brown, sweet caramelized onion that is high in vitamin C, a good source of fiber and about 10 calories per tablespoon.
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Chipotle Chili Peppers
Chipotle chili peppers are dried and smoked jalapeños that make your meals taste like they’ve been roasted over a smoke pit for hours. Add chipotle chilies to practically anything, like omelets, marinades, pastas, marinades, or roasted veggies. Besides the delicious flavor, jalapeños contain an antioxidant called capsaicin, which is thought to prevent the formation of cancer cells
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Cilantro
Whether you love it or hate it, cilantro adds big flavor to the simplest of meals. It’s also probably the easiest ingredient on this list to use. Just wash, roughly chop, and add to chicken, fish, pasta, or sauces. A ¼ cup of chopped cilantro will run you about 4 calories and contains vitamin C for immune health and vitamin A for eyesight.
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Ginger
A little bit of grated ginger goes a long way. With a bit of a kick, ginger is a great addition to stir fries and marinades. Just peel, grate, and add to practically any dish. Plus, ginger has been shown to prevent inflammation and ease digestive issues, all for 2 calories per teaspoon.
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Curry
Most commonly used in Indian dishes, curry powder has a sweet and spicy aroma that brings big flavor to the simplest of dishes. Curry is best in sauces or as a marinade. You can also sauté oil, garlic, and curry to make a curry oil that can be added to anything. The main ingredient in curry is turmeric, which is revered for its antioxidant powers and ability to potentially reduce knee pain, according to a recent study.
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Green Tea
Green tea is known for its subtle earthy flavor. Although it’s most commonly seen as a beverage, green tea can enhance your cooking. Whether you use green tea as a broth to poach a piece of fish or add the leaves to a meat rub, it adds a savory unique flavor to food without additional calories. And research suggests that green tea extract may increase fat oxidation.
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Cinnamon
Whether they will admit it or not, many men have a sweet tooth. Don’t derail your diet with sugar. Instead, try cinnamon to add a hint of sweetness and satisfy your sweet tooth. Add cinnamon to oatmeal, smoothies, or sprinkle on a scoop of nut butter for a sweet protein fix. Instead of spiking your blood sugar, cinnamon has actually been shown to do the opposite.
Citrus is an extremely versatile ingredient that can flavor dressings, marinades, and baked goods. Not only does a squeeze of fresh lemon, lime, or orange juice add tang and freshness to a dish, but the acidic flavor means you don’t need as much salt. A squeeze of fresh juice from any of these fruits will provide a healthy dose of vitamin C and brighten up a salad, protein, or steamed veggies for just 10 calories. Or add a little bit of zest to your morning oatmeal or smoothie.
Smoked Paprika
Made from drying and smoking pimento peppers, smoked paprika brings a mild, sweet smoky flavor to any dish. It’s best when paired with meat, but smoked paprika also nicely seasons roasted root vegetables. And, as with most dried spices, one teaspoon has zero calories and adds big flavor, so you can use less salt. As an added benefit, smoked paprika is thought to contain antioxidants, which protect the body from oxidative stress.
Balsamic Vinegar
This sweet and tangy vinegar has a strong sweet and acidic flavor that pairs well with oil. Most think of balsamic as a common ingredient in salad dressings, but it also adds a depth of flavor to marinades or tanginess to soups and sauces. Half a tablespoon will run you about 7 calories, and some research suggests that eating vinegar with a meal may reduce your blood sugar.
Garlic
Garlic can be utilized raw or roasted, and it brings a very strong flavor to even the simplest dishes. Chop raw garlic and mix it into salad dressings or marinades, or roast garlic in the peel to create a garlic paste. Either way, one small garlic clove provides a whole lot of flavor and may evenreduce your risk of developing cardiovascular diseases or tumors.
Caramelized Onions
Caramelizing onions takes the simple white onion to a whole different level, adding a depth of flavor that tastes more complicated than it is to execute. These sweet and savory onions add richness to anything from burgers to sandwiches to pasta. Making caramelized onions is quite simple. Heat a skillet over medium-high heat, add extra virgin olive oil and a chopped white onion to the pan. Cook for 5-10 minutes, then reduce the heat to low and cook for another 45 minutes—stirring ever 5-10 minutes. The end result will be a golden brown, sweet caramelized onion that is high in vitamin C, a good source of fiber and about 10 calories per tablespoon.
Chipotle Chili Peppers
Chipotle chili peppers are dried and smoked jalapeños that make your meals taste like they’ve been roasted over a smoke pit for hours. Add chipotle chilies to practically anything, like omelets, marinades, pastas, marinades, or roasted veggies. Besides the delicious flavor, jalapeños contain an antioxidant called capsaicin, which is thought to prevent the formation of cancer cells
Cilantro
Whether you love it or hate it, cilantro adds big flavor to the simplest of meals. It’s also probably the easiest ingredient on this list to use. Just wash, roughly chop, and add to chicken, fish, pasta, or sauces. A ¼ cup of chopped cilantro will run you about 4 calories and contains vitamin C for immune health and vitamin A for eyesight.
Ginger
A little bit of grated ginger goes a long way. With a bit of a kick, ginger is a great addition to stir fries and marinades. Just peel, grate, and add to practically any dish. Plus, ginger has been shown to prevent inflammation and ease digestive issues, all for 2 calories per teaspoon.
Curry
Most commonly used in Indian dishes, curry powder has a sweet and spicy aroma that brings big flavor to the simplest of dishes. Curry is best in sauces or as a marinade. You can also sauté oil, garlic, and curry to make a curry oil that can be added to anything. The main ingredient in curry is turmeric, which is revered for its antioxidant powers and ability to potentially reduce knee pain, according to a recent study.
Green Tea
Green tea is known for its subtle earthy flavor. Although it’s most commonly seen as a beverage, green tea can enhance your cooking. Whether you use green tea as a broth to poach a piece of fish or add the leaves to a meat rub, it adds a savory unique flavor to food without additional calories. And research suggests that green tea extract may increase fat oxidation.
Cinnamon
Whether they will admit it or not, many men have a sweet tooth. Don’t derail your diet with sugar. Instead, try cinnamon to add a hint of sweetness and satisfy your sweet tooth. Add cinnamon to oatmeal, smoothies, or sprinkle on a scoop of nut butter for a sweet protein fix. Instead of spiking your blood sugar, cinnamon has actually been shown to do the opposite.
