How to Flavor Food Without Salt, Sugar, and Fat

Sweeten foods with spices such as allspice, anise, cardamom, cinnamon, cloves, ginger, and nutmeg.

Season foods without salt by adding herbs and spices that have zesty flavors such a s black pepper, hot pepper, garlic, coriander, onion, and curry.

Experiment with Marinades

A great way to use up condiments is to create your own marinades. Seemingly ordinary sources can be surprisingly tasty: curry sauce, fish sauce, furikake (Japanese rice seasoning), orange juice, soy sauce (light, dark, tamari), vinegars (red and white balsamic, red wine, rice vinegar, and white wine vinegars), wasabi, Worcestershire sauce, yogurt, etc.

Milky Chicken

Soak chicken breasts in buttermilk, milk, or yogurt for three to four hours before cooking. The milk bath will provide a milky flavor but will also improve the quality of the texture, as well.