The One Principle You Need To Cook Like A Chef

Cooking like a chef is easier than you think, with no culinary school required! I started making magic in the kitchen once I began following this one, simple rule – the FASSSH principle.

When I trained with the Center for Mind-Body Medicine, I had the pleasure of taking Chef Rebecca Katz’s Food as Medicine seminar. Her cookbook One Bite at a Time is a must-have, filled with nutrient-dense, plant-based recipes. She also includes helpful cooking tips and nutritional information. It was designed for people undergoing cancer treatment to help replace the nutrients lost during chemotherapy as well as complications from the disease itself.

I adapted her FASS principle (fat, acid, salt, and sugar) by adding SH (spices and herbs). Follow this principle to turn any plain veggie, protein, dressing, sauce or dish into a mouthful of flavor. Continue reading to learn what each component is used for, which staples should make up each component, and some examples of how to apply the FASSSH principle.

Fat

Fat is food’s magic carpet ride across the palate, as Chef Katz eloquently explains. Taste buds are located in various locations across the tongue. The coating action of fat allows flavors to spread around the tongue and mouth so everything can be tasted fully. Added bonus – healthy fat is an important component of a plant-based diet. My favorites include avocado, nuts and seeds, coconut milk, ghee, grass-fed butter, and healthy oils like extra virgin olive, avocado, macadamia nut, walnut, sesame seed, and coconut oils.

Acid

Ask any chef – acid is a secret ingredient. Acid helps break down the tissues and fibers in vegetables and meats, releasing flavors to be tasted in their fullest potential. Acids are also sour, offering excellent counterbalance to the sweetness profile of a dish. Juice and zest from citrus fruits like lemons, limes, oranges, and grapefruits are my go-to acids, as are vinegars, such as balsamic, red wine, and apple cider vinegars. A good balsamic glaze is a must have, which provides both the acid and sweet profiles of the FASSSH principle.

Salt

Salt is an important part of a plant-based diet, as plants do not naturally contain this important mineral that helps balance fluids, maintain healthy blood pressure, and is essential for nerve and muscle function. When it comes to cooking, salt releases the flavors of anything it comes into contact with, similar to acids. Toss the table salt. It is bleached of its elements and slightly bitter in taste. Always opt for sea salt, rich in more than 80 minerals and elements from the sea. You can also add salt to a dish by using ingredients that are naturally salty, such as cheese or soy sauce (note that tamari is a gluten free soy sauce, and coco aminos are a gluten and soy-free soy sauce alternative made from coconuts). Since the purpose of salt is to release other flavors as opposed to making a dish taste salty, a little goes a long way.

Sweet

As Chef Katz says, sweet is the siren song of food. Similar to salt, adding a bit of sweetness to meals is completely healthy when done as part of a nutrient dense, plant-based diet. Grade B organic maple syrup, honey (especially Manuka honey for all its health benefits), fruit, dates, figs, and healthy sweetener substitutes like monk fruit are my go-to for adding sweet to a dish.

Spices and Herbs

I’ve added SH, spices and herbs, to Chef Kat’s FASS principle, as I have found a well-stocked spice cabinet is key to cooking like a chef. If you can grow fresh herbs in your garden or windowsill, even better! Google to learn which spices and herbs go well together and with what foods. For example, in Italian dishes I use sage, thyme, oregano, rosemary and basil. When craving Middle Eastern flavor, I reach for cumin, allspice, cinnamon, nutmeg, turmeric, and cardamom. Although technically vegetables, garlic and onion are two foods that will spice up almost any dish. A great place to purchase items for your spice cabinet is Penzeys, or my favorite, The Spice & Tea Exchange – their blends are out of this world!

Examples (these aren’t complete recipes as they don’t include quantities or full instructions)

Butternut squash soup – cook squash (peel, chop, and steam or roast). Using ghee (fat), sauté garlic, onion, ginger, black pepper, and turmeric (spice). Purée all cooked ingredients with some chopped figs (sweet), sea salt (salt), and lemon juice* (acid), adding enough liquid such as stock or coconut milk (fat) to make a soup.

Sautéed mushrooms – using extra virgin olive oil** (fat), sauté sliced mushrooms with garlic, onion, black pepper, rosemary, thyme (spice and herb), balsamic vinegar (acid), sea salt (salt), and a dash of honey (sweet). Alternative to balsamic and honey – use a balsamic glaze (sweet and acid).

Roasted Brussels sprouts – chop in half and roast with avocado oil (fat), sliced almonds (fat), garlic, onion, black pepper and coriander (spice), sea salt (salt), chopped dates (sweet), and lemon juice (acid).

*When stove top cooking with citrus, add it at the end when removing from heat to avoid developing an unwanted bitter taste.

**When cooking with olive oil, do not go above its smoke point of 350 degrees (stovetop setting 4 for sautéing). For cooking at higher temperatures, use an oil with a higher smoke point like avocado oil (520 degrees).