Wednesday, February 17, 2010
♥ Herb-a-licious!
This is something The Nutritionista posted about a year ago. Some very cool ways to use what she calls the "seven super spices."
I will definitely be trying many of these in the near future!
You guys are, as predicted, completely awesome, and emailed me/reblogged lots of spice ideas. Here are some of your favorites:
* Dave: “I have begun to use Thyme on everything: chicken, ground turkey, eggs (very good) and even just a sprinkle on garbanzo beans. I really can’t describe the flavor other than ‘herby’ but most people don’t dislike the taste and no one has complained when I used it so it must be pretty neutral across the board, but it bumps food out of the bland category.”
* Natasha: “I use cayenne pepper and cumin in like, everything. A little goes a long way, obviously, but I like my food spicy. Also, when rubbing chicken or fish, I use the poultry bouquet: rosemary, thyme, parsley (sometimes sage but not always). I also like to throw oregano and basil around quite a bit. When I can, I get it fresh, but that can be expensive. I think parsley is the only thing you absolutely need fresh.”
* Jill: “I think cinnamon is the most versatile spice out there, and everyone should definitely have cinnamon powder (and sticks) in their kitchen. You can use it to flavour either sweet or savory foods, and it works well in both cooked and uncooked dishes.”
* bumblebeebee: “I put fresh basil in anything that I can, including strawberry lemonade cocktails (simple syrup, lemons, crushed strawberries, basil, vodka) Try it. Its delicious.”
* morningstar: “Sage + Garlic”
All good spices. According to sheknows.com, there are 7 “super spices” that not only make your food more delicious, but also deliver some nutritional goodness. I love this article so much, I’m just going to copy it here. I’m also going straight to the store to buy the couple spices below I don’t already have (tip: bulk spices are wayyyy cheaper). Check back for more spicy ideas…
What are the seven super spices?
Spices and herbs are botanically classified as fruits and vegetables. And since they no longer contain the water that makes up a significant part of the fresh produce, spices and herbs offer an even higher level of antioxidants. In addition, spices and herbs also are rich in phytonutrients, such as carotenoids, flavonoids and other phenolics, all of which possess health-promoting properties.
Many spices and herbs appear to have some beneficial effects, but here are the seven super spices with the greatest health-enhancing potential and tips to include them in your meals.
Cinnamon
Dr. Bazilian says cinnamon is easy and versatile (and delicious!). “Put 1/2 to 1 teaspoon in your coffee grinds before brewing or stir into your honey to sweeten your tea,” she suggests.
Dr. Bazilian adds, “Mix into yogurt or sprinkle onto oatmeal. Stir into pumpkin or put into smoothies. Cinnamon is a great addition to sprinkle into a traditional PB&J, too (whole grain bread, natural peanut butter, all-fruit preserves, of course!).”
According to Dr. Bazilian, in addition to the antioxidant benefits, research is underway to determine the role of cinnamon in improving and helping to regulate blood sugar and cholesterol in the body.
Oregano
“I call oregano a ‘mini salad,’ says Dr. Bazilian, “one teaspoon has as much antioxidant power as three cups of chopped broccoli (but don’t ditch the broccoli – have both!).”
Oregano is among the highest in antioxidants of the dried herbs and it goes seamlessly and flavorfully into familiar, everyday foods as well as new recipes. Dr. Bazilian recommends adding oregano to commercial or homemade pasta or pizza sauce or even sprinkle oregano onto a grilled cheese sandwich.
She adds, “Sliced tomatoes become exceptionally pretty and tasty with a sprinkle of oregano, a grind of pepper and a drizzle of extra virgin olive oil.”
Ginger
It may surprise you but one teaspoon of ginger has similar antioxidant levels as one cup of spinach! And ground ginger can be used in both sweet and savory dishes.
To satisfy a sweet tooth, Dr. Bazilian recommends this pungent spice be sprinkled onto fresh fruit slices or stirred into frozen yogurt or ice cream.
For savory fare, ground ginger can be mixed with honey and heated to provide a sweet gingery glaze on steamed carrots or broiled salmon fillets. Ginger also livens up marinades and sauces.
In addition, Dr. Bazilian says, “Scientists are looking at the role compounds in ginger for digestive issues (nausea and others) along with its role in reducing pain.”
Dried Red Peppers
Spices derived from red peppers include cayenne, crushed red pepper and paprika. In addition to adding fiery flavor, these spices may just be a tasty friend to dieters, too. Dr. Bazilian says, “Red pepper in its various forms is showing promise for enhancing metabolism, increasing satiety and potentially stimulating fat burning, too.”
She recommends using cayenne, crushed red pepper and paprika to spice up hummus, guacamole, cottage cheese and even mashed potatoes. She adds, “Give marinades or dressings a kick with a little cayenne or sprinkle paprika onto fish for a tasty and pretty change.”
Rosemary
The compounds in rosemary appear to help reduce inflammation in the body and inflammation is a trigger and indirect risk factor for many chronic diseases. Rosemary is also being studied for its role in heart health.
Include rosemary in marinades for meats and tomato sauces as well as whole grain breads and rolls. And for the adventurous palate, try ground rosemary in cakes and sweet quick breads.
Thyme
According to Dr. Bazilian, in addition to the antioxidant advantages, research is looking at the role of compounds in thyme in relation to respiratory function.
To get more thyme in your diet, whisk it in salad dressings and creamy dips, sprinkle it on cooked vegetables and fish, and include it in stir-fries or sautes.
Turmeric
This bright yellow spice is commonly found in curry powder. Researchers are looking into the role of turmeric in brain health and protecting against cognitive decline associated with aging. In addition, curry is a heart-healthy condiment.
Stir curry into egg salad, chicken salad and tuna salad mixes for lunch. Add curry to simmer sauces for poultry. Whisk curry into dips and even vinaigrettes for cooked vegetables.
2:35 PM
