Get your spice on!

The Health Benefits of Herbs and Spices

Studies show that many different herbs and spices offer health benefits.

Most evidence exists for cinnamon, chili peppers, turmeric, garlic, oregano, basil, thyme, and rosemary. Using herbs and spices expands your palette without extra calories and may decrease the amount of salt, fat, and sugar you use without sacrificing flavor. Tastier foods are more satisfying than bland ones, which you may tend to eat faster and with less fulfillment. And if you’re not satisfied, you’re more likely to overeat.
Here’s how to incorporate more herbs and spices into your favorite foods.

Ground cinnamon:
Add 1 teaspoon to prepared oatmeal or 1 cup Greek yogurt. Sprinkle half a teaspoon of cinnamon over ground coffee before brewing.
<one of my favs!>

Turmeric:
Sprinkle on boiled eggs. Mix half a teaspoon turmeric with 1 cup Greek yogurt and use as a dip with fresh veggies. Add to chicken or seafood dishes, and water when cooking wild/organic rice.

Garlic:
Add fresh chopped or minced garlic to stir-fry dishes, fresh tomato sauce, meat and poultry recipes.

Oregano:
Add 1/8 teaspoon dried to scrambled eggs, homemade salad dressings. Sprinkle some into black bean soup.

Rosemary:
Add dried crushed rosemary to mashed potatoes, vegetable omelets and baked chicken. <I buy my rosemary plant from Trader Joe’s to have year round :)>

Ginger:
Grate fresh ginger into vinaigrette.
Add chopped ginger to stir-fry dishes. Sprinkle ground ginger on cooked carrots.

<REMEMBER—Use herbs and spices at their peak to get the most healthy potential and taste out of them. They do degrade with time. Sources that I’ve read say Cassia cinnamon is the most common type sold/used and one of the largest sources of coumarin in our modern day diets. Coumarin is a toxin that occurs in nature and can be toxic to the liver. Coumarin is also a potential carcinogenic.

Ceylon cinnamon either does not contain coumarin or it contains such trace amounts that it is undetectable. You can find this on line or at health food stores.  I’d rather be safe than sorry!!>

What are some of your favorite spices/herbs to cook with?

Krissy Girdley Greenhouse's photo.

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