01/13/2014 05:35 EST | Updated 03/15/2014 05:59 EDT

Tips from Rose Reisman on cutting fat and salt while adding healthy flavour

Here are some tips to add flavour to food from nutrition and restaurant consultant Rose Reisman.

— When making salad dressings, Reisman uses flavourful ingredients such as balsamic or apple cider vinegars, ginger and garlic. She also incorporates frozen orange or apple juice concentrate.

"The concentrates are outstanding. So you buy one and it stays in your freezer for six months and you need all of a tablespoon (15 ml) of it and you can remove it frozen and put it back in the freezer."

She also suggested using a bit of soy sauce as a salt substitute which offers

"a lot more punch," and cutting down on oils. Most of her dressings may contain three tablespoons (45 ml) of oil as opposed to 1/3 to 1/2 a cup (75 to 125 ml) traditionally found in most dressings.

When dining out, ask for salad dressing on the side in restaurants so you can control the amount used.

— In the evenings for a treat while watching TV, Reisman noshes on popcorn she's made in the microwave. To a paper lunch bag, add 50 ml (1/4 cup) to a 75 ml (1/3 cup) of kernels, fold over the top and microwave it on high for two to 2 1/2 minutes. Put it in a bowl and sprinkle with Parmesan cheese. "That just puts a little damper on my scavenging at night. You're looking at 120 to 140 calories."

— Marinate lean flank steak or chicken for at least 20 minutes or up to overnight in an acid such as lemon juice and soy sauce along with a little oil. Alternatively, Reisman said she may opt to buy a light dressing or vinaigrette as a substitute, using a half a cup (125 ml) to marinate the meat. "If you can think of it the night before, it tastes like butter."

Source: Rose Reisman,