trick your taste buds: foods that only taste indulgent

By the American Institute for Cancer Research

Simply omitting salt, fat or sugar from a recipe is not the solution to “eating healthfully.” Salt, fat and sugar taste good, and when they’re omitted, we may feel deprived. It is this deprivation that can send us to the freezer for ice cream, the cabinet for chocolate or the corner store for a bag of chips. Forget about omitting, and focus on incorporating healthy foods and new flavors into your diet instead. You’ll feel wonderfully satisfied.

You can use flavor, texture and temperature to trick your taste buds into thinking the foods you eat are indulgent, when they are actually nutritious and cancer-preventive. Emphasize exciting flavors with fresh herbs, flavored mustards and vinegars or spicy curry, ginger, garlic or turmeric. Try out new textures by mixing smooth yogurts, soups and thickened sauces with snappy vegetables, chewy breads and crunchy nuts or cereals. Alternate the temperatures of your dishes to take your mouth off guard. For example, serve a cool salad followed by a piping hot entrée. Finish with an icy fruit sorbet; the temperature change will take your taste buds on a wild ride. Get other senses involved by creating dishes that are pleasing to the nose and eyes as well.

The American Institute for Cancer Research offers a pocket-sized chart called Sensational Substitutions that shows how to substitute healthy ingredients for heavier ones, while still making a delicious meal. To get this free chart, call AICR at 800-843-8114, ext. 111 and request a Sensational Substitutions chart.

Additionally, try this recipe, which is not fatty, excessively sweet or high in salt, but is wonderfully satisfying.

“Creamy” Leek Soup
1 lb. leeks (3 small. or 2 large.), washed trimmed and chopped (about 3 cups)
1 garlic clove, finely chopped
1 tablespoon olive oil
2 ½ cups peeled and cubed russet potatoes
2 cups low sodium chicken broth, fat skimmed
2 cups low-fat milk
Salt, to taste
Pinch of cayenne pepper
4 scallions, trimmed and sliced very thin for garnish

In a large, broad saucepan combine leeks, garlic and olive oil; stir to coat with oil. Cover and cook over low heat, 5 minutes. Add potatoes and broth, heat to boiling. Cook covered, over medium-low heat until potatoes and leeks are tender, about 15 minutes. Cool slightly. Transfer to a food processor (in batches, if necessary), puree until smooth. Return to saucepan and gradually stir in milk. Reheat before serving; do not boil. Add salt and cayenne pepper to taste. Ladle into deep bowls and garnish with a sprinkling of scallions.

Photos by YinYang/istockphoto.com
Shyman/istockphoto.com
Briandaly/istockphoto.com

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