Herbs and spices are one of the hottest culinary trends this year. Not only do they enhance the flavor of your food and make your meals taste delicious but they also boost the nutritional value of your snacks and meals while offering several health benefits. Just like fruits and vegetables, herbs and spices are rich in antioxidants, but did you know that herbs and spices are a very concentrated source of these health-protective plant compounds which means you need just a sprinkle here and there to really reap the benefits.
While there are too many herbs and spices to list here in this post, we will focus on the ten you should have in your pantry right now, why they are important for health, what flavor or ingredients they pair well with, and how to use them in the kitchen.
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CHILI PEPPER
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May help: Boost metabolism
Pairs nicely with: Ginger, chocolate, beans, compliments most meats and vegetables
Usage Tip: Add cayenne (red pepper) to chili, burgers, or soups
CINNAMON
May help: Stabilize blood sugar
Pairs nicely with: Cloves, nutmeg, allspice, chocolate, fruit, nuts, apples, bananas, beans, caramel, coffee, figs, grains, lamb, pumpkin, rice, squash, tangerines, and tea
Usage Tip: Try adding some cinnamon to ground coffee before brewing
CLOVES
May help: Reduce inflammation
Pairs nicely with: Allspice, apples, beets, carrots, chocolate, cinnamon, citrus, fennel, ginger, nuts, peaches, pork, pumpkin, root vegetables, and vanilla
Usage Tip: Try poaching pears in red wine and adding in some cloves or add a pinch to some hot tea
GARLIC
May help: Protect against heart disease
Pairs nicely with: Every food group except desserts and sweets, so get your creative juices flowing…
Usage Tip: Add Minced Garlic to stir-fry dishes, fresh tomato sauce, and meat and poultry dishes.
GINGER
May help: Soothes upset stomach, Reduce inflammation
Pairs nicely with: Low-sodium soy sauce, citrus, chili peppers, garlic, asparagus, bananas, basil, beef, carrots, chocolate, cilantro, cinnamon, coconut, cranberry, figs, fish, garlic, nuts, nutmeg, peaches, pears, poultry, pumpkin, raisins, root vegetables, seafood, tea, vanilla, veal, and yams
Usage Tip: Make pork tenderloin with reduced sodium soy sauce, red pepper, and ground ginger
OREGANO
May help: Provide antibacterial benefits
Pairs nicely with: Artichokes, basil, beans, beef, cheese, cinnamon, cumin, eggplant, fennel, garlic, mushrooms, onion, parsley, pasta, poultry, seafood, squash, thyme, tomatoes, and veal.
Usage Tip: Grill up some eggplant with balsamic vinegar, garlic powder, and oregano
PARSLEY
May help: Cancer-fighting benefits
Pairs nicely with: Lemon zest, mint, garlic, capers, fish, beef, asparagus, basil, beef, chives, dill, mushrooms, grains, onion, oregano, pasta, potatoes, poultry, seafood, thyme, and tomatoes.
Usage Tip: Add parsley flakes into meatballs or meatloaf
ROSEMARY
May help: Enhance mental focus
Pairs nicely with: Potatoes, citrus, honey, apples, asparagus, basil, beans, beef, cheese, citrus, cranberry, fennel, garlic, grains, mushrooms, oregano, parsley, pasta, poultry, sausage, seafood, thyme, and tomatoes.
Usage Tip: Make asparagus with lemon juice, rosemary, and black pepper
SAGE
May help: Preserve memory and soothe sore throats
Pairs nicely with: Apples, beans, celery, cheese, citrus, beef, game meats, garlic, ginger, paprika, parsley, poultry, rosemary, savory, seafood, thyme and tomatoes.
Usage Tip: Make your own chicken-apple sausage with fennel and add sage for a savory flavor.
TURMERIC
May help: Reduce inflammation
Pairs nicely with: Garlic, citrus, coriander, cumin, allspice, beans, beef, carrots, cloves, figs, fish, ginger, poultry, rice, root vegetables, seafood, and veal.
Usage Tip: Try making an omelet with turmeric, tomatoes, and onions
So, what are you waiting for? Take a peek in that spice cabinet and start experimenting with different herbs and spices today. Remember, a little bit can go a long way when it comes to swapping out salt for flavorful herbs and spices. Happy Heart Health Month!
Elisabeth D’Alto, RD, LDN is an in-store nutritionist at the Eldersburg MARTIN’S Food Markets located at 1320 Londontown Boulevard. For more Healthy Ideas, visit www.martinsfoods.com/healthyideas.