February 14th without chocolate? What? That adorable heart-shaped box filled with deliciously decadent treats may be awfully sweet, if we control how many we eat. But often, the box disappears way too quickly, and that momentary pleasure turns to guilt and frustration.
I’m not suggesting we abandon chocolate, and quite frankly, giving your special someone a box of Brussels sprouts doesn’t sound too appealing. But there are great ways to improve your sensory experience with food — without overdoing the calories. As Valentine’s Day approaches, here are some tips:
Engage your eyes. We are attracted to food by its color. Think about a plate of gorgeous mini red, yellow and orange peppers. Or the beautiful pink of a Ruby Red grapefruit. A colorful stir-fry with broccoli, shrimp, red peppers and cashews is visually appealing. Trying to make that chicken dish prettier? How about sauteed spinach, topped with sliced chicken fanned out over greens, a drizzle of a red pepper pesto and sweet potato wedges? Changing the plate from drab to fab will raise the wow factor.
The nose knows. We’ve all had the experience of eating when we have a cold. Awful, right? Smell is one of the ways we derive pleasure from foods. Think about garlic sizzling in olive oil, cumin in a chili, cinnamon added to oatmeal, fresh rosemary on chicken or a fabulous basil pesto. Put grated ginger in tea, or orange, lemon or lime slices and mint in water to add satisfaction without calories.
Mouth feel is part of the appeal. Overcooked green beans, lumpy oatmeal, slimy eggplant and raw fish are textures some people can’t stand. And, if you have a meal that is just soft, like yogurt, or just crunchy, like pretzels, it may be quite monotonous. Time to texturize. Combine soft with crunchy: Pair vegetables al dente with rice and hummus with baby carrots or pita chips. Add the chew with farro or bulgur instead of rice. If squishy is a texture you don’t like, saute or steam your vegetables. Add crunch to a creamy food, such as putting slivered almonds or freeze-dried strawberries in your yogurt.
Savor the flavor. When we do eat chocolate, it’s more than the sweet that we enjoy. It’s the cacao and cocoa butter in addition to the sugar. But why not give equal time to the other taste sensations? Cater to your salty, bitter, sour and umami taste receptors, too. Full-bodied flavor contrasts can turn uninspired foods into desired ones. When we think about eating healthy, many times we go for bland. Why? Bring on the seasonings!
A pomegranate vinegar and blood orange olive oil is a wonderful complement to the bitterness of endive, spinach or broccoli. The spice and salt combo in a chipotle sea salt can perk up a piece of tilapia. Savory spices, such as harissa or za-attar, take lentils or Brussels sprouts to the next level. Shaved parmesan, sun-dried tomatoes, mushrooms and soy sauce all contain umami, which imparts a savory taste to food and unleashes a tsunami of flavor. How about angel hair pasta with anchovies, mushrooms, tomatoes, olives and freshly grated Parmesan? Or edamame with soy sauce and ginger. Both offer great taste, and are nice to your waist.
Enjoy the experience. Part of the sensory pleasure of food is the time we take to see, smell and chew. Think about a restaurant meal. Appetizers, salads and entrees are served over the course of the evening so you have time to enjoy what’s in front of you. And those who take the time to chew may find they feel fuller with less than those who rush through a meal.
So What About Chocolate?
After an umami-rich meal, a few bites of a sweet may be quite satisfying. Perhaps even try something different with chocolate. A chocolate-flavored balsamic vinegar drizzled over strawberries or on a small scoop of raspberry or orange sorbet is lovely, satisfying and takes longer to eat than any treat. So this Valentine’s Day, engage your senses by paying close attention to the look, smell, texture and taste of food that makes you smile, and think beyond the heart-shaped box to the entire plate.
More from U.S. News
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The 10 Best Heart-Healthy Diets
Tasty, Healthy Ways to Use Raw Cacao
This Valentine’s Day, Fall in Love With Food That Isn’t Chocolate originally appeared on usnews.com
