How can you create a nutritionally balanced menu that is still flavorful?

Ultra-processed foods are designed to be moreish. Their tightly controlled flavours are optimised to hit the bliss-point; their marketing has conditioned us to desire them; and we are constantly reminded of them. This has led to the belief that flavour equates nutritionally-poor, and that nutritionally-rich equates boring. But this is not true! We need to re-educate our palate and pay attention to the real flavour of things: the bitterness of aubergines, the acidity of tomatoes, the sweetness of roasted onions, the earthiness of lentils, the softness of olive oil. And then, when we combine them all together we get this unique, gorgeous and balanced dish, that feeds our body and our soul!

Nutritious food is all about balance, the same is true for flavourful food. What we need to look at is how we achieve that balance. Nutritious food can get flavour from good quality meat and fish, fruit and vegetables, and herbs and spices. Our tendency is to use too much butter/oil and too much salt for flavour when there are an array of herbs, spices, chilli, onion, garlic, citrus and ginger that would be much better used for flavour. Nutrition is about balance though, balance in the dish (often we don't put enough fibre or veg in) and it is about balance across the diet. No food is banned unless it causes harm.

Make decision on the purchase of food based on its nutritional content not the perfect shape you had expect. Plan your meal with a priority on improving your nutrition uptake and staying healthy. Explore tools such as the World Food Tracker that work with household meal plans to support local food producers in farm plans and adopting sustainable practices in produce high quality and fresh nutritious food.

In nutrition, dispelling the myth that healthy food lacks flavor is crucial. Many people assume this misconception, often influenced by their familiarity with processed foods enhanced with flavor-enhancing chemicals such as MSG. Contrary to this belief, organic food stands out as a testament to the retention of its natural flavor. Choosing whole, organic options allows us to appreciate the authentic tastes of ingredients, signaling not only a more enjoyable meal but also the preservation of nutritional integrity.

Rather than adding salt, aim to include an array of culinary spices. These culinary spices will add amazing flavour, and also contain polyphenols, which give the spices their vibrant colours. Polyphenols have been associated with positive effects on the gut microbiome and also indicated to have anti-inflammatory effects.

Create a mini herb garden on the property. Make it apart of the guests experience too. Apply various cooking techniques to the herbs, smoking, dehydrating, adding to your confit base, and extractions for the beverage line as well. These are all ways to add flavor with out synthetic ingredients tainting the nutritional density of the food you serve.

Create a balanced, flavourful menu by incorporating diverse food groups—fruits, vegetables, lean proteins, whole grains, and healthy fats. Control portions for calorie balance. Choose whole, unprocessed foods for higher nutritional content. Use lean proteins like poultry and fish. Prioritize colourful vegetables and experiment with herbs and spices for taste without excessive salt or sugar. Opt for cooking methods that preserve nutrients. Consider dietary preferences and restrictions. Aim for a visually balanced plate—half with vegetables, a quarter with lean protein, and a quarter with whole grains. Prioritize hydration and limit sugary drinks. Encourage feedback to meet diverse preferences while ensuring a well-rounded and tasty menu.

It is important to strive for diversity in your diet. If you go to the grocery store and always get (for ex.) spinach, red peppers, etc. True, you can create hundreds of different dishes with those 2 ingredients, but your body is only obtaining those specific nutrients, again and again. ' However if you were to go to the grocery and opt for yellow/green peppers and perhaps radicchio instead of spinach, you are now incorporating the specific nutrients from just those different colors. So it is VERY important to switch it up and opt for other varieties. The single handed best way to diversify the colors and variety of foods you eat would be to go to your local farmers market-they always or trying new seeds (for our benefit). Try it!

Be open-minded. Try different recipes, explore different cuisines, and get inspired. Your cooking method can also add flavour, e.g. roasted vegetables (so delicious!).

One thing that I have found helpful is to assess what ingredients are available and seasonal. Cooking styles will vary from frequencies or vibes created in that moment. For a nutritional and tasty meal produced by chefsed, I would put on my favorite Playlist and cook! Depending on seasonal variations, (meaning ingredients) nutrition would be included via meat, plant, herb, spice, etc. That's the constuct. Combine that with the PPP, Portion Size & Plate Presentation, you will have a meal that meets both Nutritional and Flavorful Standards. #chefsedd

Taking the time and effort in preparing nutritious meals can be easily skewed by adding shop bought dressings and sauces; Zest a lemon/lime & squeeze in the juice for dressings. Pickle raw veggies with apple cider or red wine vinegar with a pinch of sugar & salt. Use a can of chopped tomatoes with fresh herbs to make easy pasta sauces. Simple changes can enhance dishes and make them delicious!

Incorporate flavorful, nutrient-dense alternative grains including brown rice, quinoa, farro, barley, bulgar, etc. Replace starchy potatoes with bean cakes and purees.