VIM AND VINEGAR

Some ideas for boosting the flavor of a "lighter-side" menu — without losing the "light"

by Brent T. Frei

• Herbs, herbs, herbs … and bulbs. Fresh basil, dill, mint, cilantro … you name it. Using the right amounts and combinations, plus peppery lettuces like arugula and radicchio and aromatic bulbs like onion, garlic and fennel go a long way in delivering satisfaction without the salt.

• Go local. Sourcing ingredients grown or harvested nearby or within a reasonable distance capitalizes on seasonality and freshness, when foods are at their flavor peak.

• Pump up umami. Umami creates a sensation of fullness in the mouth, reducing the need for salt. Think meats and fatty fish in small amounts, full-fat cheeses used sparingly, mushrooms, tomatoes, soy-based foods (including soy sauce) and the like.

• Say it with citrus. Orange, tangerine, grapefruit, lemon, lime… Just a little acidity from such fruits adds contrastingly bright tang or tartness (with additional sweetness in most cases), rounding out the flavor experience.

• Grill, baby, grill. Grilling vegetables and fruits allows natural sugars to caramelize, delivering a tantalizing smoky/sweet flavor with less fat and sodium.

• EVOO and vinegars. Unlike animal-derived fats such as butter, lard and shortening, nutrition experts believe olive oil is healthier because it’s monounsaturated. Adding the tangy acidity of aged balsamic, sherry, apple and other flavor-packed vinegars can make a dish sing.

• Be mindful of mouthfeel. According to Mintel, consumers worldwide seek out foods that deliver more than one texture experience because the disparity makes food more interesting. This same demand by guests can translate to contrasting temperatures in a dish when practical.

• Chiles! The heat — from mild to wild — and natural spice of chile peppers adds boldness to dishes, which translates to less reliance on salt and fat. Hot sauces, of which a vast variety exists, do the same thing, but be sure to check labels for sodium content.