UPGRADE YOUR PLATE

Making Meals More Tasty & Enjoyable

Whether you’re a newb suddenly thrust into a culinary crash course during lockdown or an experienced home chef, the same ol’ home cooked meals can get monotonous.


How much we enjoy a meal depends not just on taste, but on a number of our senses.


Follow these tips to enhance the experience by creating meals that are visually appealing, aromatic, flavorful, and nutritious.

COLOR


Make your plates COLORFUL.


A plate with foods of only one or two colors can appear dull and boring. Add colorful fruits and vegetables to upgrade the plate palette and nutrient value of your meals.

SPICES & HERBS


A human tongue has THOUSANDS of taste buds. Add flavor variety to your plates by experimenting with spices, and fresh or dried herbs.


Or even add a tangy twist with some fresh lemon or lime juice.


Spices & Dried Herbs to Try:

  • thyme, oregano, dill, rosemary, cumin, cinnamon, turmeric, garlic, cayenne


Fresh Herbs to Try:

  • basil, rosemary, thyme, ginger, garlic, mint, parsley, cilantro

VARY YOUR PROTEIN


Eat a variety of protein foods through the week, including both animal (meat, poultry, seafood, eggs), and plant-based proteins (beans, peas, soy, nuts, & seeds).


Mix up your marinades as well! Add protein & desired marinade & seasonings together in a Ziploc bag. Seal, shake, and sit in the fridge for up to 24 hours before cooking.


Marinades to Try:

  • Teriyaki

  • Lemon Garlic

  • Cilantro Lime

  • Jamaican Jerk

  • Korean BBQ

  • Honey Mustard

HIGH HEAT COOKING


When cooking meat, poultry, and fish, use high-heat cooking techniques such as pan-searing, grilling, or broiling.


High-heat browns the meat and develops flavor. Be careful not to overcook or char it, though!


Minimum internal temperatures:

  • Poultry (chicken, turkey): 165°F

  • Steak, pork chops, lamb: 145°F

  • Ground meats: 160°F

  • Fish: 145°F


Toss veggies in olive oil, spices, herbs and roast in the oven or grill at high heat as well (450°F).

The high temperature causes the veggies to carmelize, bringing out a sweet flavor.

MINDFUL MEALS


Enhance the meal experience and build better eating habits by limiting distractions while enjoying your meals. Turn off the TV, set down your phone, and sit down at a table when eating.


Chew slowly and eat mindfully, paying attention to all the different smells, flavors, and textures of your meal.


Benefits of Mindful Eating:

  • Better digestion

  • More satisfied by meal

  • Less likely to overeat

  • Reduced weight gain

SHARE MEALTIME


Finally, if you're staying with others, when possible, share mealtime together!


Gathering around the table to enjoy a meal with others is an excellent way to boost psychological wellness and also leads to more mindful eating.

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© 2020 by Jessica Isaacs, RD