Herbs and Spice and Everything Nice

Most people think that healthy eating means plain, boring, steamed chicken and vegetables. Yawn! With that kind of mentality, it's no wonder the statistics are pretty grim when it comes to successful weight loss and maintenance. But the evidence is pretty clear, population studies show that diets that are rich in fruits, vegetables, whole grains, fish, beans, nuts, seeds, and water are correlated with the lowest risk of heart disease, diabetes, and cancer. So, how do you make good-for-you food taste better?

Secret Weapon

Herbs and spices are my secret weapon for making food taste fresh and delicious. In my cooking classes, my goal is to teach recipes that are nutritious, delicious, and easy. Spices like cumin, chili powder, and smoked paprika, and fresh herbs like rosemary, thyme, and cilantro are regular staples in my cooking. Not only do they enhance the flavor of anything you cook, they also provide an array of disease fighting antioxidants.

Out with the old, in with the new

If your spice rack is like most people's, you've probably had most of your spices for more than a year (maybe even a few years). It's time to toss those old spices and start fresh. All seasonings (with the exception of salt) lose their potency and flavor over time. It's best to replace them every 6-12 months to keep them tasting fresh and vibrant. That being said, try buying small bottles of spices or head to a specialty market that sells spices in bulk—not only is their turnover pretty quick, ensuring fresher products, but you can buy only what you need, reducing waste. The closest spice shop I know of in Orange County is Savory Spice Shop in Newport Beach. As Sunday, June 10th is Herb & Spice Day, you might want to make a trip over there to stock up.

Herbs—Fresh or Dried?

Both fresh and dried herbs have a place in the kitchen, though I personally prefer using fresh herbs. Once I bring them home from the store, I remove them from the plastic bag and wrap them in a damp paper towel and store them in the refrigerator. For herbs like cilantro and parsley, trim the ends with a scissor and stand them up in a cup of water to keep them fresher for longer. When choosing to use fresh vs. dried herbs in your recipe, they cannot be substituted in the same quantity, as dried herbs are more potent than fresh, so you need to use less. Remember this: one teaspoon of dried herbs can replace one tablespoon of fresh (that's a one to three ratio).

How to get Started

If you are interested in getting started using herbs and spices in your cooking, but aren't sure where to start, here are a few of my favorite combinations:

• cumin, chili powder, garlic, lemon juice, and fresh cilantro: a great Mexican marinade for chicken and fish
• fresh rosemary, thyme, oregano, garlic, shallots, olive oil, and balsamic vinegar: a fabulous salad dressing or marinade for meat and chicken
• smoked paprika, ancho chile powder, cumin: makes a deep, rich, pot of chili.

Now get cooking!

Erin Macdonald, R.D. is a Nutrition, Fitness, and Wellness Coach in Rancho Santa Margarita www.ErinMacdonaldRD.com and the co-founder of U Rock Girl! www.URockGirl.com