How can culinary students create flavorful dishes without relying on salt and sugar?

1 Use herbs and spices

Herbs and spices are natural sources of flavor that can add depth, complexity, and freshness to your dishes. They can also provide health benefits, such as antioxidants, anti-inflammatory, and antimicrobial properties. You can experiment with different combinations of herbs and spices, such as basil, oregano, thyme, rosemary, parsley, cilantro, mint, ginger, garlic, onion, turmeric, cumin, paprika, chili, cinnamon, nutmeg, and more. You can also make your own spice blends and rubs, such as curry powder, garam masala, za'atar, harissa, and jerk seasoning.

2 Use acids and fats

Acids and fats are another way to boost the flavor of your dishes without adding salt or sugar. Acids can brighten up and balance the flavors, while fats can add richness and creaminess. You can use different types of acids, such as lemon, lime, orange, grapefruit, vinegar, yogurt, buttermilk, and sour cream. You can also use different types of fats, such as olive oil, butter, coconut oil, avocado, nuts, seeds, cheese, and cream. You can also use acids and fats to make sauces, dressings, marinades, and dips.

3 Use umami and aromatics

Umami and aromatics are two elements that can enhance the savory and mouthwatering quality of your dishes. Umami is a taste that is often described as meaty, brothy, or savory, and it can be found in foods such as mushrooms, tomatoes, soy sauce, miso, cheese, anchovies, and seaweed. Aromatics are ingredients that release fragrant and flavorful compounds when cooked, such as onion, garlic, ginger, celery, carrot, leek, and fennel. You can use umami and aromatics to create flavorful bases for soups, stews, curries, stir-fries, and roasts.

4 Use roasting and caramelization

Roasting and caramelization are two cooking methods that can bring out the natural sweetness and complexity of your ingredients without adding sugar. Roasting is a dry-heat method that exposes the food to high temperatures, creating a browned and crispy exterior and a tender and juicy interior. Caramelization is a chemical reaction that occurs when sugars in the food are heated, creating a golden and glossy color and a rich and nutty flavor. You can roast and caramelize various foods, such as vegetables, fruits, meats, nuts, and grains.

5 Use seasoning and tasting

Seasoning and tasting are two essential skills that can help you adjust the flavor of your dishes without overusing salt or sugar. Seasoning is the process of adding salt, pepper, herbs, spices, acids, fats, or other ingredients to enhance the flavor of the food. Tasting is the process of sampling the food throughout the cooking process to check and correct the flavor, texture, and doneness. You can use seasoning and tasting to fine-tune your dishes and achieve the optimal balance of flavors.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?