How to Build Full Flavor, Naturally
Without relying on salt, sugar and fat
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-marinate.png)
Marinate
Mix spices and herbs with fresh citrus juice, vinegar or wine. Coat food thoroughly and refrigerate for an hour before cooking.
Add creaminess with purées
- Unsweetened applesauce, pumpkin purée or squash purée can sub for oil, eggs or sugar in some recipes for baked goods
- Silken tofu purée stands in for dairy in dressings and dips
- Soaked and puréed cashews add richness to soups and sauces
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-creaminess.png)
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-steam-fry.png)
Steam-Fry
Get your pan sizzling hot before adding chopped onions and other vegetables. When they begin to stick, stir in a splash of water or reduced-sodium broth.
Balance it all with brightness
Instead of adding salt to elevate flavors, finish with:
- A splash of vinegar
- A squeeze of citrus juice
- A handful of chopped herbs
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-brightness.png)
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-herbs-and-spices.png)
Engage the senses with herbs and spices
- Garlic adds rich, savory flavor
- Aromatic herbs help build your flavor foundation
- Chiles and chile powder stimulate the palate
- Cinnamon heightens sweet flavors
Natural Flavor Enhancers
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-herbs.png)
Savory
- Stocks and broths
- Fresh or dried herbs
- Wines
- Vinegars
- Ginger, garlic and onions
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-spicy.png)
Spicy
- Dried and fresh chili peppers
- Mustard
- Curry
- Spices like cumin, cardamom, and coriander
- Peppercorns
- Horseradish and wasabi
![](https://webarchive.library.unt.edu/web/20170119073315im_/http://assets.wholefoodsmarket.com.s3.amazonaws.com/www/healthy-eating/flavors-driedfruit.png)
Sweet
- Fresh and dried fruits
- Fruit juice
- 100% fruit pastes, single strength concentrates and purees (like applesauce)
- Coconut water
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