ChilesEggs from the farmers' marketFruit (including lemons and limes for naturally fat-free flavor enhancement; avocados; various types of tomatoes)GarlicGingerHummus (for snacks)Herbs, including basil, chives, cilantro, mint, oregano, parsley, thymeJalapeno peppersVegetables (including asparagus, bell peppers, broccoli, Brussels sprouts, cabbage, capers, cucumber; dark greens such as arugula and spinach; eggplant, mushrooms, red onion, regular onion, scallions, yellow squash, watercress, zucchini)
Almond extractBalsamic vinegarCanned beans, including black, kidney and pinto (look for reduced or sodium-free brands)Canned tomatoesCanola oilCondiments, including mustard, Indian pastes, chili paste and exotic options such as pomegranate molasses; they all add flavor, minus fat, to dishesCorn kernels (no salt added)Flavored oil, such as lemon oilHoneyLight coconut milk (to use in soups)Low-sodium chicken and vegetable brothLow-sodium soy sauceLow-sodium teriyaki sauceMarinara (500 milligrams sodium or less per half cup)Olive oilPepper, including varieties such as cayenneRice wine (low- or no-sodium varieties)Roasted red peppersSaltSherryThai fish sauceTomato juice (low sodium)Vanilla extractVegetable oil cooking spray
Fresh or frozen fish, including wild salmon (high in omega-3 fatty acids), monkfish and trout or Atlantic mackerelFresh or frozen shrimpLean ground lambSkinless chicken breastsSkinless turkey breast (smoked or regular; look for low-sodium brands without nitrates)
FetaLowfat cream cheeseLowfat sour creamNonfat plain yogurtParmesan (sprinkle 1 tablespoon on salads, pastas, etc.
)Part-skim ricottaPlain, nonfat yogurt (to mix with fruit)Reduced-calorie mayonnaise, ricotta, sour creamSkim milk
Cellophane noodles (for soups)Chocolate chips (bittersweet)Chocolate wafers (for use in desserts; look for brands without partially hydrogenated oil listed in the ingredients)Dried beansDried fruit (consume sparingly, though, since calories add up quickly)Dried mushroomsEspresso powder (instant)Flour (all-purpose and whole-wheat)Nuts (such as almonds and walnuts, which contain heart-healthy fats)Polenta (instant)SugarSun-dried tomatoesUnsweetened cocoa powder (look for brands that do not include the wordalkalion the label, which indicates a cocoa has been Dutch-processed, stripping it of flavonols)Whole-grain bread, cereal, couscous, pasta, pitas; brown rice
