Topic 3 Deliciously Healthy – how healthy food can also be delicious

This topic will deal with how to make healthy dishes delicious and craveable. The best ways to get people to eat more healthy foods and fewer unhealthy foods are to make the former taste as good or even better and be as accessible as the latter.

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Using different sources of grains instead of processed carbohydrates can turn make a dish healthy and delicious, while providing a variety of options. Some examples include:

  • Quinoa
  • Old Fashioned oatmeal or steel-cut oats
  • Couscous
  • Bulgur wheat
  • Sprouted whole grain bread (keep frozen)
  • Whole wheat pitas
  • Corn tortillas (keep in fridge)
  • Frozen whole-wheat pizza dough
  • Whole wheat (or other whole grain, bean, or lentil-based) pasta
  • Brown Rice and any other whole grains
  • Polenta
  • Seitan (made from wheat, this is a good source of plant-based protein)

Photo by Alison Pang on Unsplash

  • Low-sodium vegetable stock or broth
  • Dijon mustard or yellow mustard
  • Something spicy (cayenne pepper, dried chilies, chili flakes, chili-garlic sauce, hot sauce, etc.)
  • Salsa
  • Nut & seed butters (e.g., peanut, tahini, cashew, etc.)
  • Low-sodium tomato sauce, canned tomatoes (whole, crushed, diced), and tomato paste
  • Low-sodium soy sauce or tamari
  • Vinegars (Balsamic, Red wine, apple cider, rice wine, white wine, etc)
  • Nutritional yeast
  • Coconut milk
  • Unsweetened coconut flakes
  • Hoisin sauce (or Black Bean-Garlic sauce)
  • Olive oil and canola oil (or other liquid plant oil for cooking), optional
  • Toasted sesame oil, optional
  • Dark chocolate (at least 70%)
  • Honey, Maple syrup, Agave syrup, or Date paste
  • Salt, optional
  • Pepper
  • Bay leaves
  • Cayenne pepper, ground
  • Chili powder
  • Cinnamon, ground
  • Coriander
  • Crushed red pepper
  • Cumin
  • Curry powder
  • Ginger, ground
  • Italian seasoning
  • Nutmeg
  • Oregano
  • Paprika
  • Rosemary
  • Thyme

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