Amy Smith-Shively

There are many delicious, fresh foods that require little tinkering with flavor. But, when it comes to lightening up recipes, it is important to understand how to keep flavor when reducing fat, sugar or sodium.

One way is through the addition of spices, herbs or other flavorings such as citrus juice or vinegars. Some dishes such as soups, stews, sauces and stir-fry meals use chopped or diced aromatic vegetables — onions, garlic, shallots, scallions, leeks, peppers or celery — for a base flavor. Others add depth by adding seasonings such as herbs and spices to layer flavors.

How to Stock a Spice Rack

• Ground black pepper (consider also having a pepper mill for freshly ground pepper)
• Cayenne pepper
• Oregano
• Cumin
• Garlic powder (not to be confused with garlic salt)
• Onion powder (not onion salt)
• Bay leaf
• Curry powder
• Thyme
• Paprika (smoked paprika is an especially flavorful option)
• Nutmeg
• Turmeric
• Clove
• Cinnamon
• Chili powder
• Italian herb seasoning blend

Get those Spice Racks together and enjoy the cooking experience even more!