How to Garnish Food, and Why
The way food looks is just as important as how it tastes and smells. In fact, presentation can significantly influence how we perceive flavor. We eat with our eyes first, and how you serve and garnish your meals directly impacts satisfaction and even portion control. Studies confirm that visual appeal affects our eating experience - color, texture, and shape all contribute to how we feel before, during, and after a meal.
Imagine being served a pale, featureless mash, even if it’s something delicious like chocolate. Without contrast, color, or texture, the meal wouldn’t feel as satisfying. You’d likely need a larger portion or crave something else soon after. That’s because our brains don’t fully register a meal that lacks visual appeal. Satisfaction doesn’t come from volume alone; it comes from the entire dining experience. Skipping the step of thoughtful presentation may save time, but it diminishes the overall enjoyment and nourishment of the meal. You deserve better.
The good news? You don’t need to be an artist to make your food look appetizing. A few simple techniques can elevate every meal - enhancing not just its appearance but also supporting your fitness and mental well-being.
Sprinkle With Freshly Ground Black Pepper
The easiest way to enhance a dish is with freshly ground black pepper. Just before serving, use a pepper mill to add a finishing touch. The freshly crushed peppercorns create a speckled detail that makes food look more interesting while also releasing an aromatic burst that deepens the flavor. And it only takes seconds.
Sprinkle With Seeds
A teaspoon of sesame seeds, pumpkin seeds, or hemp hearts can instantly enhance the look and texture of any dish. Seeds work similarly to black pepper by adding fine details and extra flavor.
For contrast, try black sesame seeds on light-colored foods like rice or cauliflower. Toasting the seeds before garnishing adds even more aroma and depth to your meals.
Garnish With Nuts
Crushed nuts not only add a visually appealing texture but also bring crunch and extra nutrition. Since nuts are nutrient-dense, a little goes a long way.
- Walnuts work best crushed.
- Almonds create more visual impact when sliced lengthwise.
Ideal quantity: About 1 tablespoon per serving.
Garnish With Fresh Herbs or Spring Onions
Fresh herbs or spring onions provide a pop of color and a refreshing flavor boost. Bright colors in food stimulate the brain and encourage the release of digestive enzymes, aiding digestion.
Cooking methods like boiling, roasting, and frying can drain the vibrancy from ingredients, making them appear dull. Even if the flavor is great, we don’t respond to it the same way as we would to a colorful, lively dish. A simple sprinkle of fresh herbs fixes that in seconds.
Best options: parsley, dill, basil, mint, and spring onions. Keep herbs handy by freezing chopped parsley and dill for quick access.
Garnish With (Pickled) Red Onion
Pink is an attention-grabbing color that excites our taste buds. That’s why adding red onion to salads or dishes makes them instantly more appetizing. The only downside? Raw onion can be overpowering.
To mellow its bite, soak sliced onions in hot water for five minutes. Or better yet, quick-pickle them for a sweet-and-sour kick.
How to quick-pickle a red onion:
- Quarter a small red onion lengthwise, then slice it into strips. Add to a small saucepan.
- Add ½ cup water, ½ cup red wine vinegar, and 2 tbsp agave syrup (or sugar).
- Bring to a boil, then turn off the heat. Let sit in the syrup for 5 minutes, then transfer the onions and syrup into a jar or Tupperware container (preferably glass).
- Keep in the fridge for up to a week and use as needed.
