How do I Balance Flavours When Meal Prepping?

Healthy cooking doesn’t have to be boring or bland—in fact, it can be downright mouthwatering! I’m all about making meals that are both nutritious and bursting with flavor. My goal is to craft recipes that change the way you think about healthy food, proving it can be as delicious as it is good for you.

So, how do I make that happen? It’s all about balance. Every dish needs the right mix of sweet, sour, bitter, and salty flavors. But let’s face it—sometimes things don’t go as planned, and a recipe ends up too salty, too sweet, too spicy, or too bitter. Don’t worry—most of the time, you can fix it. All you need are a few simple tricks to bring it back into balance.

In this guide, I’ll break down the roles of key flavor elements like salt, sweetness, sourness, bitterness, healthy fats, and spiciness. Our taste buds pick up these flavors through receptors on the tongue, roof of the mouth, and back of the throat. I’ll cover their purpose, how to adjust them when things go off track, and the different forms they come in.

Think of this as a beginner’s dive into the world of flavors. Each of these topics could fill an entire book, so here I’m keeping it simple and practical—just enough to help you create balanced, delicious recipes every time. Let’s get started!

Tips to Never Forget

Here’s a tip: never shake dry spices or herbs directly over your mixing bowl. One slip, and the lid could pop off, dumping way too much into your ingredients—and that’s not easy to fix.

The same goes for liquids. If you’re measuring something like oil or syrup, don’t do it over the bowl. Measure it separately, then pour it in. Trust me, I’ve had my fair share of spills where I’ve added way too much into the mix by accident.

Whenever you can, taste your ingredients before adding them to your recipe. Here are a few reasons why this step is so important:

• Nuts can go rancid if they’ve been sitting too long.
• Dried spices lose their flavor over time—usually, they’re only good for about six months.
• Liquid fats like oils can also go bad.
• Avocados can be incredibly bitter if they’re not ripe.
• Peppers are unpredictable—you never know how spicy they’ll be.
• Unripe fruits and veggies can completely change the taste and texture of your dish.

Taking a little extra care with these details can save your recipe and make sure everything turns out just right!

Saltness

When it comes to adding salt to your food—whether it’s in a recipe or as a finishing touch—start small. You can always add more, but fixing an overly salty dish is much harder. There’s so much to learn about salt that entire books have been written on the subject. But today, let’s stick to the basics every home cook should know.

Why Is Salt So Important?

• Salt enhances flavor more than any other ingredient.
• It brings out depth and complexity in other ingredients, making dishes taste more balanced and flavorful.
• It’s a multitasker! Salt has its own flavor and amplifies the sweetness, acidity, and overall harmony of a dish.
• Proper use of salt can balance flavors by reducing sourness and enhancing sweetness without being overpowering.
• You’ll often use salt during cooking and as a finishing touch to enhance flavor.

Types of Salt (Yes, It Matters!)

Pink Himalayan Sea Salt

• My go-to for daily cooking!
• Sourced from ancient sea beds in the Himalayan mountains, it gets its pink hue from iron content.
• Packed with minerals (84 essential trace elements!), it supports things like muscle health, blood sugar regulation, and cellular pH balance.

Sea Salt

• Made from evaporated ocean water, sea salt comes in many varieties—red, black, gray, etc.
• It contains natural iodine and has a stronger flavor than processed salts, so you’ll need less to get the same impact.

Table Salt (Refined Salt)

• Avoid this when you can.
• It’s overly refined, often metallic-tasting, and contains additives like anti-caking agents and dextrose (a sugar).
• Its small, dense grains can easily lead to over-salting.

Kosher Salt

• Pure and free of additives, it’s a favorite for many chefs.
• Important: Kosher salt isn’t as dense as table salt, so it’s not a 1:1 swap. You’ll usually need about twice as much kosher salt for the same level of saltiness.
• Perfect for sprinkling on sweets like cookies for a fun salty-sweet contrast.

What to Do If Your Dish Is Too Salty

• Balance it out! Add sweetness, fat, or acid.
• For soups or sauces, try diluting with a non-salted liquid or adding a touch of sugar.
• A squeeze of lemon or a splash of mild vinegar can help mask the saltiness with a fresh flavor.
• If all else fails, double the recipe (without adding extra salt) and mix it with the salty batch a little at a time.
• Watch out for naturally salty ingredients like celery—they can add unexpected saltiness.

Different Forms of Salt

Salt isn’t just the stuff in your shaker! Here are a few other sources to experiment with:

• Pink Himalayan Salt
• Sea Salt
• Tamari
• Miso
• Sea Vegetables
• Celery
• Bragg’s Liquid Aminos
• Coconut Aminos
• Olives

Salt is a simple ingredient, but its impact on your cooking is huge. With the right type and balance, it can turn a good dish into an unforgettable one!

Sweetness

Sugar comes in all kinds of forms and flavors, and it often does more than just sweeten your recipes. In this case, we’re focusing on how to use it in raw recipes—so no browning, melting, or caramelizing here. Picking the right sweetener for the right recipe can make all the difference. Let’s dive in!

Why Use Sweeteners?

• Adding Bulk: Some sweeteners, like dried fruits, help with texture. Removing or reducing them can change the flavor and even mess up the consistency.
• Thickening: Liquid sweeteners like coconut nectar or raw honey add viscosity, perfect for certain recipes.
• Binding: Dried fruits also work as binders, holding things together in raw cookies, bars, or cakes.
• Balancing Flavors: A little sweetness can take the edge off salty flavors.
• Nutritional Boost: Some sweeteners come with nutrients, but too much can tip the scale into unhealthy territory.

Types of Sweeteners

Stevia

• I love using liquid NuNaturals stevia in most of my sweet dishes. It pairs well with other sweeteners, letting me use less sugar overall.
• If you’re following a recipe and feel like it’s not sweet enough, try adding a drop or two of stevia instead of increasing the main sweetener (like maple syrup or coconut nectar).
• Be careful—stevia is SUPER potent. Start small (a drop or two), and add more only if needed.

Dried Fruits

• Dried fruits, like dates or raisins, are packed with natural sugar, nutrients, and fiber.
• In raw desserts, they often act as both a sweetener and a binder.

Liquid Sweeteners

• Sweeteners like maple syrup, coconut nectar, or yacon syrup are staples in raw cooking.
• They add moisture, sweetness, and even a bit of binding power.

What If It’s Too Sweet?

Not everyone loves super-sweet recipes, so here’s how to adjust:

1. Start Small: When following a recipe, add a little sweetener at first and build up. Taste as you go! It’s easier to add sweetness than to tone it down later.
2. Balance the Flavors: If you overdo it on sweetness, counter it with sour, bitter, spicy, or fatty ingredients that work well with the dish.

• A splash of lemon or lime juice or a spoonful of raw apple cider vinegar can help.
• Avoid using salt—it can actually make the sweetness stand out more.

Natural Sweeteners to Try

• Coconut Nectar
• Fresh Fruits
• Dried Fruits
• Yacon Syrup
• Maple Syrup (not raw)
• Rapadura
• Stevia

Sweeteners are more than just flavor boosters—they’re a key part of creating the perfect texture, balance, and consistency in raw recipes. Experiment and see which ones work best for your taste and style!

Sourness: Acidic

Sour flavors bring a tangy, familiar sensation to our taste buds. This taste comes from acids like citric acid, lactic acid, malic acid, oxalic acid, and ascorbic acid found in many foods. That sharp, puckering reaction we have to sourness? It’s more than just a quirky reflex—it actually helps kickstart digestion by increasing saliva flow.

Why Sourness is Important

• Balances Flavors: Sourness brings harmony to salty and sweet flavors.
• Reduces Salt: It can replace some salt in recipes, which is great if you’re cutting back on sodium.
• Adds Brightness: Sour flavors add a refreshing, high note to dishes.
• Preserves Greens: Keeps leafy greens from oxidizing and turning brown.
• Boosts Digestion: Sour foods stimulate saliva, digestive enzymes, and metabolism, making them appetite-boosting powerhouses.

Common Types of Sour Ingredients

Vinegar

• Use raw, unfiltered vinegars like apple cider vinegar or coconut vinegar. Skip distilled white vinegar—it’s better for cleaning than cooking.
• Vinegar can replace lemon or lime juice in recipes; use ½ teaspoon of vinegar for every teaspoon of citrus juice.
• Watching your salt? Add a splash of vinegar as a flavorful seasoning.
• It works wonders with dark leafy greens like kale or escarole, cutting their bitterness.

Lemon Juice

• Lemon juice isn’t just tasty—it promotes hydration! Pour some into a glass of water while cooking.
• Even a small splash can completely transform a dish, adding a subtle brightness.
• If you’re out of vinegar, lemon juice can be a great substitute.
• Be mindful of the type of lemon. Meyer lemons are sweeter and can shift the flavor profile of your dish.

What If It’s Too Sour?

Overdid it on the sourness? Don’t worry—here’s how to fix it:

• Balance it out with something sweet, salty, fatty, or bitter, but make sure it fits with the rest of the dish.
• Roasting certain bitter vegetables can help reduce their sharpness.
• If a salad dressing or tomato sauce makes you pucker too much, add a pinch of sugar and a touch of salt to mellow it out.

Examples of Sour Foods

• Vinegars: All kinds.
• Citrus Juices: Lemon, lime, tamarind.
• Berries: Raspberries, cranberries.
• Fermented Foods: Pickles, yogurt, rejuvelac.
• Citrus Peel: Adds a tangy zest.
• Raw Chocolate (Cacao): Slightly sour and bitter.

Sour flavors are versatile, balancing and brightening your dishes while giving a boost to your digestion. Whether it’s a splash of lemon juice or a drizzle of vinegar, don’t underestimate what a little tang can do!

Bitterness

Bitterness is a taste many people are extra sensitive to, which is why foods like broccoli, Brussels sprouts, dark leafy greens, herbs, spices, coffee, tea, and some fruits often get a bad rap—especially among picky eaters. But bitterness, when used in the right way, can bring balance to dishes and even add some surprising health benefits. If you’re unsure about the difference between bitterness and sourness, think of bitterness as a sharp, somewhat unpleasant taste, while sourness is more acidic and tangy.

Why Bitterness Matters

• Stimulates Appetite: Bitterness wakes up your taste buds and enhances other flavors.
• Health Boost: Bitter foods can help detoxify the body and have antibiotic, antiparasitic, and antiseptic properties.
• Alkalizing Effect: Bitter foods are naturally alkaline, which supports overall health.

Common Bitter Foods

Dark Leafy Greens

These greens are nutritional powerhouses but can be tough to enjoy raw due to their strong bitterness. Here’s how to make them more palatable:

• Trim the Stems: Remove the tough spines from greens like kale and Swiss chard.
• Massage Them: A quick rub with lemon juice can soften the greens and reduce bitterness.
• Blanch Them: Dip them in hot water for a few seconds to mellow the flavor and make them easier to chew.
• Soak in Cold Water: Cut greens into bite-sized pieces, soak them in icy water for 30 minutes to a few hours, and enjoy the sweeter taste.
• Add Sweetness: Pair greens with a sweet vinaigrette or naturally sweet veggies like carrots or beets.
• Include Healthy Fats: Avocado, non-dairy cream, or fatty dressings can coat your taste buds and reduce the bitter punch.

Fixing Bitter Flavors in Recipes

• Balance It Out: Add sweet, salty, or sour ingredients to counteract bitterness, making sure the flavors complement the dish.
• Add Salt: A pinch of salt can tone down bitterness and enhance other flavors.
• Use Baking Soda: Just a tiny amount can neutralize overly bitter tones in cooked recipes (though it’s not raw).

Examples of Bitter Foods

• Leafy Greens: Romaine, kale, arugula, dandelion, spinach, cabbage.
• Veggies: Eggplant, zucchini, bitter melon.
• Citrus: Grapefruit.
• Spices & Herbs: Turmeric, nutmeg, cumin, fenugreek.
• Drinks: Coffee, tea.

Bitterness may not be everyone’s favorite taste, but when balanced well, it adds depth to recipes and packs a healthful punch. With the right techniques and pairings, you might just learn to love it!

Healthy Fats

Not all fats are the same, but the right ones can do wonders! They add flavor, texture, and richness to your dishes while offering some impressive health benefits. One type I often use is medium-chain triglycerides (MCTs). These fats are easy to digest, provide quick energy, and don’t get stored as body fat.

Why Fats Matter

• Flavor Boost: Fats balance flavors and add richness and depth to recipes.
• Satisfying and Filling: They help you feel full, which can prevent overeating.
• Visual Appeal: Fats give food a glossy, moist look that’s hard to resist.
• Enhanced Texture: Emulsifying fats into liquids creates creamy, unique textures.
• Flavor Absorption: Fats absorb and preserve flavors, letting them linger on your palate.
• Distinct Taste: Certain fats bring their own subtle, enjoyable flavor to the mix.

Types of Healthy Fats

Avocado

• Packed with heart-healthy monounsaturated fats that lower bad cholesterol.
• Dice it as a topping, blend it for creamy soups or smoothies, or make guacamole.
• Use it as a base for salad dressings by thinning it out.
• Ripe avocados are mild and pair well with other ingredients, but unripe ones can taste bitter.

Coconut Milk

• Rich in lauric acid, a fat your body quickly turns into energy.
• Its creamy texture and slight sweetness make it perfect for soups and smoothies.
• Make your own by blending young coconut meat with water—adjust thickness to your liking.

Coconut Butter

• Solidifies when chilled, which can be helpful or tricky, depending on the recipe.
• Works well in soups and smoothies when properly diluted.

Coconut Oil

• Solid at room temperature, making it less ideal for salad dressings but great for desserts like raw cheesecakes.
• It firms up when chilled, adding structure to pies and cakes.
• Be cautious when using it in dehydrated foods, as it can sometimes taste rancid.

Nuts and Seeds

• Nutrient-packed, whether eaten whole, blended into butters, or processed into flours.
• Add texture to cookies, bars, and crusts or use them as a gluten-free flour alternative.
• Choose nut butters with minimal ingredients (just nuts and salt).

Cacao Butter

• Made from cold-pressed cacao beans, it adds richness and a subtle chocolate aroma to recipes.
• It’s extremely bitter on its own and must be melted before use.
• Great for creating firm textures or thick, creamy consistencies in recipes.

Fixing a Recipe That’s Too Fatty

• For Soups or Liquids: Use an ice cube wrapped in a paper towel to skim excess oil off the surface. Chill the dish to solidify fats, making them easier to remove.
• Balance It Out: Double the recipe (except for the fat) to dilute the richness.
• Nut or Seed Butters: If overprocessed and oily, try stirring the oil back in. If it’s too far gone, it may not be salvageable.

Examples of Healthy Fats

• Avocado
• Coconut milk or cream
• Coconut butter
• Cold-pressed oils (like nut, seed, avocado, or coconut oil)
• Nuts and seeds
• Cacao butter

Fats are essential for creating delicious, satisfying meals. With the right balance, they can transform your dishes while keeping them healthy and flavorful!

Spicy: Pungent

The heat in food comes down to two things: the amount of certain compounds in the food and how sensitive your taste buds are to those compounds. For example, peppers get their heat from capsaicin, ginger from gingerol, and horseradish, mustard, and wasabi from allyl isothiocyanate. The trick is balancing the heat so every bite is enjoyable—not overwhelming.

Why Spicy and Pungent Flavors Matter

• Adds Excitement: Spices bring drama and intensity to your dishes.
• Use Sparingly: In raw recipes, especially, go easy on spicy ingredients. Start small and adjust to your heat tolerance. For instance, raw ginger can be much sharper than cooked ginger.
• Handle with Care: When used thoughtfully, spice can elevate a dish. Overdo it, and it can ruin the meal—and maybe your taste buds for the rest of the day!

Also Read: What are the Best Meal Prep Containers for Gourmet Meals?

Common Spicy and Pungent Ingredients

Horseradish

• Raw horseradish is much stronger than cooked, so use less when making raw dishes.
• It has an intense, spicy flavor that might make your eyes water and your nose run!

Garlic

• Raw garlic is bold in flavor and packs health benefits like boosting immunity and aiding digestion.
• Be careful—it can quickly go from a flavorful kick to an overpowering punch. Avoid sprouting garlic (with a green stem) as it’s bitter and overly pungent.

Ginger

• Ginger warms the digestive system and helps nutrients reach the body effectively.
• Always mince fresh ginger finely—biting into a chunk can be a fiery surprise!

Onions

• Onions come in many varieties, from sharp and spicy to mild and sweet. Choose the right type for your recipe.
• They’re rich in vitamin C, B6, and essential minerals.

Peppers

• Peppers range from sweet and mild to fiery hot. Handle with gloves when working with hot ones, and remove the seeds to tone down the heat.
• Some peppers, like habaneros and ghost peppers, bring serious spice, while others, like bell peppers, add sweetness.

Fixing a Dish That’s Too Spicy

• Add Acid: A squeeze of lime or lemon can balance out the heat.
• Add Sweetness: A bit of sugar, honey, or fruit can tone it down.
• Add Fat: Ingredients like avocado, yogurt, sour cream, or nut butters can help mellow the spice.
• Dilute It: Add more ingredients to spread out the heat, like zucchini noodles, shredded cabbage, or cauliflower rice.

Types of Spicy or Pungent Foods and Their Effects

• Garlic, Onion, Radishes: Bold and spicy, with varying intensities.
• Ginger: Hits the back of your throat.
• Mustard Seeds, Wasabi, Horseradish: Famous for their “nasal-clearing” sensation.
• Peppers: Each pepper brings its own heat profile:
• Habanero, Ghost Pepper: Heat hits the back of your throat.
• Jalapeño: Tingling on the tip of your tongue.
• Paprika: Warms the middle of your palate.
• Cayenne: Spreads across the mouth.
• Trinidad Scorpion: A fiery burn in the back of the throat!

Spicy and pungent flavors are powerful tools in the kitchen. When balanced well, they can turn a simple meal into an unforgettable experience. Just remember—use with care and a little creativity!