1. Use spices and other flavor enhancers. One may use spices, dried and fresh herbs, garlic, ginger, vinegar and wine. Flavors can be black pepper, cinnamon, turmeric, fresh basil, chili peppers, and lemon juice.
  2. Use the right healthy fats —roasted nuts and avocados, olive, canola, soybean, and other oils.
  3. Searing and sautéing foods in a pan can build flavor. Roasting enhances the natural sweetness of many vegetables and the taste of fish and chicken. If going for steaming or microwaving food, add a finishing drizzle of flavorful oil and a squeeze of citrus.
  4. Include whole grains from sources other than bread. White bread contains salt, not just for flavor but to ensure that the dough rises properly.
  5. Buy raw ingredients with maximum natural flavor, thus avoiding the need to add as much sodium.

(Harvard)