Let's Spice Things Up!

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Let’s Spice Things Up!

Enjoying the food that you eat is one of the number one ways to maintain long-term healthy habits. One of the number one complaints that I hear from people is that “healthy food is too bland.” Spices and herbs add flavor to food and can make healthy meals delicious, interesting, and can offer health benefits! Spices not only add flavor to your food, but they are also full of antioxidants.

Antioxidants are substances that protect cells from damage caused by free radicals. When many people think about antioxidants, they think about fruits and vegetables, specifically berries and dark green kale leaves, and also dark chocolate, and red wine. However, what many people don’t realize is that a little bit of spices goes a long way! For example, just ½ teaspoon of clove contains more antioxidants than ½ cup of blueberries and just a little teaspoon of oregano has an equal amount of antioxidants compared to 1 cup of sweet potatoes.

Herbs and spices can also reduce salt intake. By adding herbs and spices to dishes, it can create flavorful meals and dishes that are low in sodium and can decrease the risk of developing high blood pressure.

Some of the common spices that can be added to dishes include ginger, turmeric, oregano, clove, and cinnamon. All of these are high in antioxidants and can be added to a variety of dishes.

-         Turmeric has a peppery and warm flavor similar to orange and ginger. It is used most commonly in curry dishes and to color mustard.

-         Ginger has a spicy and aromatic spice that adds great flavor to Asian stir fries and veggie side dishes. Ginger can also be purchased in the produce section of most markets.

-         Oregano has a warm, aromatic flavor which makes it a perfect addition to Mediterranean and Mexican dishes.

-         Cinnamon comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. It is very versatile and can give many recipes an extra boost of flavor.

-         Clove has a very strong flavor and aroma and is added to ketchup and Worcestershire sauce. Historically clove has been used as a natural numbing agent.

Many people learn to cook by adding salt and pepper to season their dishes. However, it is important for dietitians to become familiar with the culinary uses and the antioxidant content of herbs and spices in order to educate clients on alternative ways to flavor foods that are antioxidant rich. As researchers continue to study herbs and spices, it is possible that in the future dietitians may get the opportunity to recommend herbs and spices in order to prevent or manage certain diseases.



MF



Comments

  1. UnknownOctober 22, 2019 at 2:06 PM

    I love this post! There are so many different ways to spice up food while getting some of the health benefits as well. People often forget that herbs and spices also have antioxidant properties, in addition to fruits and vegetables. These warm spices would be great for fall/Thanksgiving dishes too!


    --MY

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