Enhance Food Flavor With 3 Simple Ingredients

By Candace Braun Zafirellis
Updated 4/3/2025
Dietitian Reviewed: Nora Minno, RD, CDN
Enhance Food Flavor With 3 Simple Ingredients
Photo Credit: Adobe Stock

Eating heart healthy meals low in sodium doesn’t have to mean eating bland food! If you’re following a heart healthy diet, improving meal taste with fresh herbs and spices can make a big difference. That’s why Health eCooks is sharing our tips on how to enhance food flavor with 3 simple ingredients you can always have on hand in the kitchen.

When switching to a heart healthy diet, meals can taste bland because they often limit the salt, fats and sugar in the recipe. While these ingredients certainly enhance the flavor of your food, they negatively impact heart health. 

Using the right seasoning techniques helps you enjoy heart healthy meals without using unhealthy ingredients, making it easier to stick to your health goals. Experimenting with flavor-boosting methods can turn simple meals into something special. 

How to Boost the Taste of Your Food

Here are three ingredients that can enhance food flavor so your meals are heart healthy and mouth-wateringly delicious:

  1. 01

    Coriander Seeds

    Coriander seeds come from the same plant as cilantro, but they have a warm, earthy taste with a hint of citrus. They’re great for adding depth to soups, stews, tacos and Indian dishes. Plus, they contain minerals like calcium, magnesium and potassium that are important for a heart healthy diet.

    Here are some heart healthy recipes that use coriander seeds:

    1. 01

      Beef Pho with Rice Noodles

      Heart Healthy Beef Pho with Rice Noodles
      Photo Credit: iStock
      30 mins

      Lean beef, rice noodles and a rich broth make this Vietnamese soup low in sodium and calories. The coriander seeds add a warm, citrusy note to the broth to enhance its depth without salt.

      View Recipe
    2. 02

      Tandoori Chicken

      Heart Healthy Tandoori Chicken
      Photo Credit: Baldwin Publishing Staff Photographer
      60 mins

      This Indian classic offers tender chicken marinated in yogurt and spices, then grilled to perfection. The ground coriander in the marinade provides a warm, aromatic flavor, enhancing the dish without adding unhealthy fats or sodium.

      View Recipe
    3. 03

      Eggplant Chickpea Stew

      Heart Healthy Eggplant Chickpea Stew
      Photo Credit: Baldwin Publishing Staff Photographer
      105 mins

      This Mediterranean-inspired stew features eggplant, chickpeas and tomatoes for a hearty, plant-based dish. The coriander seeds give it an earthy flavor, elevating the stew while keeping it heart healthy.

      View Recipe
  2. 02

    Cilantro

    Cilantro leaves have a bright, citrusy flavor that adds a fresh kick to many dishes. Whether you sprinkle them over tacos, mix them into salad dressings, or use them as a garnish for soups, cilantro brings both flavor and color to your meals. It’s a great way to add taste to a dish.

    Make one of these delicious and healthy meals using cilantro for seasoning:

    • Grilled Chicken Tacos with Mango Salsa

      Heart Healthy Grilled Chicken Tacos with Mango Salsa
      Photo Credit: Adobe Stock
      30 mins

      These tacos feature marinated grilled chicken topped with a fresh mango salsa. The cilantro in the salsa adds a bright, citrusy note that enhances the overall taste while keeping the dish low in sodium and saturated fat.

      View Recipe

    • Grilled Swordfish with Bell Pepper Chow-Chow

      Heart Healthy Grilled Swordfish with Bell Pepper Chow-Chow
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      This healthy seafood dish pairs grilled swordfish with a vibrant bell pepper chow-chow. Fresh cilantro in the marinade and chow-chow provides a refreshing flavor for this heart friendly meal.

      View Recipe

    • White Bean Chicken Chili

      Heart Healthy White Bean Chicken Chili
      Photo Credit: Baldwin Publishing Staff Photographer
      375 mins

      This comforting chili recipe combines lean chicken, white beans and a blend of savory spices. Chopped cilantro adds a fresh, herbaceous element that enhances the flavor without adding salt to the dish.

      View Recipe
  3. 03

    Paprika

    Paprika brings a bold color to dishes while adding a smoky, sweet or spicy flavor. It’s commonly used in Spanish and Hungarian dishes and works well in stews, chili, tomato-based sauces and as a seasoning for vegetables. This spice adds warmth and richness to your food without added salt.

    Use paprika to enhance the flavor of your dish in one of these healthy recipes:

    • Taco Casserole

      Heart Healthy Taco Casserole
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      This healthy casserole features lean ground chicken, low-sodium refried beans, and reduced-fat cheese to create a spicy comfort food you can enjoy on a heart healthy diet. The addition of smoked paprika in the homemade taco seasoning adds a rich, smoky depth to the dish, elevating its taste.

      View Recipe

    • Creamy Pasta with Broccoli

      Heart Healthy Creamy Pasta with Broccoli
      Photo Credit: Baldwin Publishing Staff Photographer
      60 mins

      This creamy pasta recipe combines penne with a butternut squash sauce and fresh broccoli, for a meal that's both gluten-free and heart healthy. Smoked paprika in the sauce provides a subtle warmth and complexity while keeping the dish light.

      View Recipe

    • Bang Bang Potatoes

      Heart Healthy Bang Bang Potatoes
      Photo Credit: Baldwin Publishing Staff Photographer
      60 mins

      These crispy baked potatoes are tossed in a blend of spices, then topped with a tangy, spicy sauce. Paprika adds a mild heat and vibrant color to this dish that would typically rely on sodium for flavor.

      View Recipe

Using flavor boosting methods like these can help make heart healthy eating more enjoyable. When your meals are flavorful and satisfying, it’s easier to stick to a healthy lifestyle without feeling deprived. 

So start exploring new spices and herbs to bring excitement to your dinner table!

Want more cooking tips for heart healthy meals? Check out these spices and herbs that lower blood pressure naturally.

Trying to watch your spending? Make these 13 budget-friendly, heart-healthy meals.

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