There are endless ways to add more variety and flavour to your diet. You don't need salt or high-fat additions.

• Consider adding a fruit or vegetable to main dishes. For example, apples go well with chicken, roasted poultry, or in some casseroles. Bananas or raisins add flavour to curry dishes. Orange or lemon juice or their peels can be added as a flavour boost. Peppers can add sweet or hot characteristics to your dish.
• Go to the cookbook section at the bookstore or library or check out recipes online. Many of the unique flavours we associate with Thai, African, or Caribbean dishes come from the seasonings used in their recipes.
• Marinate meats, poultry, and fish before grilling or baking. Try mixtures of fruit juice, low-sodium tomato juice, vinegar, lemon juice, herbs, and spices. Be aware that soy sauce and teriyaki sauce are high in sodium. Use low-sodium versions, and use less of them. Ginger and sesame seeds can also add a flavour boost.
• Swap in low-fat condiments. Try salsa, horseradish, mustard, chutney, wasabi, or bean puree. A little can go a long way!
• Use high-heat cooking. Consider cooking meat, poultry, and fish by pan-searing, grilling, or broiling. These methods use high heat and add flavour.
• Hit the juice. Add citrus juice or peel to help boost flavour.
• Grill it up. Grilling vegetables adds a different layer of flavour than other cooking methods.