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

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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

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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!