Spices and Herbs for Meals
Do you use spices and herbs with your meals? Using herbs and spices can seem intimidating , but they are actually really easy to use in cooking!
Why Use Herbs and Spices?
- Provides flavor
- Enhances the flavor of the food
- Provides health benefits and nutrients (just like food does!)
- Reduces the need and use of condiments
My Favorite Herbs & Spices:
Warm Spices: Have anti-inflammatory metabolism boosting & blood sugar balancing properties
- Turmeric
- Ginger
- Cinnamon
- Clove
- Nutmeg
- Allspice
- Cayenne Pepper
- Paprika
- Cumin
Other Top Favorites:
- Himalayan or Celtic Sea Salt
- Black Pepper
- Garlic Powder
- Parsley
- Cilantro
- Oregano
- Basil
- Thyme
- Rosemary
- Peppermint
- Fennel
- Marjoram
Did you know each herb and spice has specific nutrients it provides? Some Examples:
- Turmeric: High anti-inflammatory and anti-oxidant properties
- Ginger & Peppermint: Can reduce digestive upset, nausea, increase energy and reduce inflammation
- Cinnamon: Can reduce blood sugar irregularities
- Rosemary: Improves cognitive focus and function
- Cilantro: Powerful detoxifying properties
So how can you start using more Herbs & Spices?
- Invest in a quality spice rack. This will provide you with a ton of variety and different options!
- If a spice rack is too overwhelming, then pick half a dozen “go to” spices.
- Pick herbs and spices that you can use in a variety of ways. My favorites are sea salt, garlic powder, paprika, and Italian seasoning blend (thyme, basil and oregano).
- Start adding them to your current meals. Slowly you can cut back on any unhealthy condiments, and use the spices to bring out the flavor of the food!
- Unsure of what and how much? Follow some Recipes that have the exact amounts to use.
- Use dried over fresh. While fresh has it’s benefits, dried will last you longer and you’ll waste less!
- Buy pre-packaged spice blends. Make sure it is organic, non GMO and no extra added flavors or ingredients. My favorite is Mrs. Dash blends.
Ways to Use in Meals:
- In your egg scrambles or omelets
- On salads
- On chicken
- In ground meat
- In baked goods
- Mixed in for big stir frys or veggie scrambles
Try:
- Sprinkling turmeric and black pepper into your eggs
- Using cilantro when making guacamole dip
- Sprinkle oregano on top of a salad
- Use cinnamon on top of yogurt or apple slices
- Mix in Italian seasoning to your ground meat
- Add paprika to chicken before baking
While there is no single wrong or right way to use herbs and spices, there are a 5 Rules of Thumb that I like to follow.
DRIED HERBS ARE MORE POTENT THAN FRESH HERBS
In general the dried versions of herbs pack much more of a flavor punch than their fresh counterparts. If substituting dried for fresh keep in mind that you will need much less. A good rule of thumb is a ratio of 3:1 fresh to dried.
ADD DRIED HERBS CLOSER TO THE BEGINNING OF COOKING
It takes little time to coax the full flavors out of dried herbs, so I recommend adding them into the dish earlier than later (unless the recipe says otherwise).
FRESH HERBS CAN BE A PERFECT WAY TO FINISH A DISH
Fresh herbs are great for adding in to the later part of the cooking process or using as a garnish. Their flavor will be preserved by minimizing their cooking time, and they’ll also add a great pop of color! If you have a long cooking dish where lots of flavors are blending, a sprinkle of fresh herbs can brighten and clarify flavors.
START SLOWLY.
I think one of the reasons that spices can be intimidating is their unique power to ruin a dish if overdone. When adding spices, it’s a good idea to start with less than you think you need, taste, and adjust as you go along. You can always add spice to a dish, but you can’t take it out.
STORE YOUR HERBS AND SPICES FOR LATER USE
While they do lose flavor over time, you can keep dried herbs and spices for a year or two. To get the most mileage, keep them in a dark, dry area away from heat. Most fresh herbs will keep for a while in the fridge washed, wrapped in paper town and stored in a zipper lock bag. Another option is to freeze your herbs!
