Myth: Low-calorie foods I prepare have no taste.

Answer: BUSTED!

Although you might be right, your dishes may just be in need of some flavor boosters. To compensate for the fat, sugar and salt that you may be missing, a few additions may be just what you need. Here are some ideas:

• Have you heard about Sriracha? It is a hot sauce made with chili peppers, vinegar, garlic, sugar and salt. It's low in calories but high in flavor. Here are some ways you can use it to boost flavor: add to low-fat sour cream as a tasty dip for veggies or to low-fat mayo for a flavorful sandwich dressing. Think turkey or vegetarian burgers have no flavor? Add Sriracha to a turkey/vegetarian burger on a whole wheat bun. Tofu not flavorful enough for you? Add Sriracha to your stir fry to bring up the flavor.


• Sambal oelek is another flavoring that you may not have heard of. It is a chili paste made with salt, sugar and vinegar. Add to a low-fat cheese sandwich for a flavor boost. If you are looking for some new flavor for egg substitutes, add sambal oelek for that extra ‘kick.’ If you are making veggie sandwiches your ‘go-to’ way to get more vegetables in your diet, add this chili paste.


• Herbs and spices always add that extra flavor boost that dishes need. Some flavors that you may not have tried include smoked paprika and chipotle powder – both add a smoky flavor especially in dishes that are made with little to no salt added.


• Curry pastes are my favorite flavor to add to stir-fry dishes. They are low in calories but add a nice pop of flavor. You can find pre-made curry sauces in the grocery store but make sure the calories and fat aren’t too high or your stir fry dish will not be as healthy a choice as you might have thought.

Find more healthy food preparation information at missourifamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933