Zesty, sweet, crunchy! Flavor boosters to keep your taste buds happy while eating healthy

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CLEVELAND, Ohio -- March is National Nutrition Month, and this year's message is "Savor the Flavor of Eating Right."

Weight Watchers got on board with some flavor boosters in honor of the special month.

Jackie Drennan was here Monday to show us how we can use flavor boosters to amp up the flavor of your food, keep your taste buds happy and keep your motivation to eat healthy strong.

Here are some of her recipes and ingredients:

ZESTY:

  • Scallions/red onion/shallots
  • Fresh veggies/herbs
  • Dried herbs
  • Lemon, lime or orange zest/juice
  • Hot sauce/Mustard
  • Vinegar

Lemon-Pepper Tuna Salad
Ingredients
6 oz water-packed tuna fish drained
1⁄2 small uncooked carrot, grated
2 Tbsp reduced-calorie mayonnaise
2 Tbsp fresh parsley, chopped
1 medium uncooked shallot, minced
1 Tbsp fresh lemon juice
1 tsp lemon zest, or more to taste
1⁄2 tsp black pepper
4 slices reduced calorie wheat bread, toasted
1⁄2 cup arugula, baby variety

Instructions:

  1. Combine all ingredients, except bread and arugula, in a small bowl; mix well.
  2. Layer 2 slices toast with 1/4 cup arugula and about 1/2 cup tuna salad; top with remaining slices toast and serve.

SWEET:

    • Dried cranberries
    • Sweetened shredded coconut
    • Chocolate syrup
    • Maple syrup
    • Mango chutney

Chock-Full-of-Goodness Bar Cookies
Ingredients
1 cup uncooked quick oats
1⁄2 cup toasted wheat germ
1⁄4 cup white whole wheat flour
1⁄2 cup dried apricot halves
4 oz dried fig, stems removed (1/4 cup)
1⁄2 cup raisins
1⁄2 cup almonds, whole, unblanched variety
1⁄4 cup dry-roasted salted sunflower seeds
1⁄4 cup dried cranberries
3⁄4 tsp ground cinnamon
1⁄8 tsp table salt
1⁄2 cup regular liquid egg substitute
1⁄3 cup maple syrup
Ingredients
1 cup uncooked quick oats
1⁄2 cup toasted wheat germ
1⁄4 cup white whole wheat flour
1⁄2 cup dried apricot halves
4 oz dried fig, stems removed (1/4 cup)
1⁄2 cup raisins
1⁄2 cup almonds, whole, unblanched variety
1⁄4 cup dry-roasted salted sunflower seeds
1⁄4 cup dried cranberries
3⁄4 tsp ground cinnamon
1⁄8 tsp table salt
1⁄2 cup regular liquid egg substitute
1⁄3 cup maple syrup

Instructions:

1. Preheat the oven to 350°F. Line a 9 x 13-inch baking pan with foil, allowing the excess foil to extend over the rim of the pan by 2 inches. Lightly spray the foil with nonstick spray.

2. Combine the oats, wheat germ, flour, apricots, figs, raisins, almonds, sunflower seeds, dried cranberries, cinnamon, and salt in a food processor, in batches if necessary, and process until finely chopped. Add the egg substitute and maple syrup; pulse until the mixture is well blended.

3. Spoon the fruit mixture into the prepared pan and press to form an even layer. Bake until firm and browned along the edges, about 20 minutes. Let cool completely in the pan on a wire rack. Lift the bars from the pan using the foil as handles. Cut into 24 bars. Yields 1 bar per serving.

CRUNCHY: 

  • sunflower seeds
  • slivered almonds
  • peanuts
  • pistachios
  • crumbled low fat baked tortilla chips