Super Herbs and Spices

 


Herbs and spices are an easy way to liven up all your meals, but did you know they have many other uses as well? By giving your herbs and spices double duty you are expanding their practical use by boosting your health and saving money at the same time. Spices are vegetables in concentrated form, and like veggies, they contain thousands of healthy phytonutrient compounds, including antioxidants. As an added bonus spices are calorie-free and require no prep. The best herbs are fresh, preferably grown in your garden to ensure they are free from pesticides, but remember as a rule - herbs and spices in a jar are most potent and you need to use less.

CURRY POWDER

 Health Perks: The starring role in this blend of herbs and spices belongs to turmeric, which contains curcumin, a powerful anti-inflammatory that is 50 times more potent than vitamin C or E. In fact, one study shows that curcumin inhibits the growth of certain breast cancer cells, and other research suggests it may also protect against stomach and colon cancer. 

How to Use It: Rub curry powder on halibut, tilapia, or pork loin before roasting.

ROSEMARY

 Health Perks: While grilling and sautéing require little to no added fat, cooking at high temps produces compounds called heterocyclic amines, which are harmful free radicals that may cause cancer. Luckily, marinating meat in a mixture made with rosemary before firing it up prevents the formation of heterocyclic amines by as much as 84 percent according to a study at Kansas State University. 

How to Use It: Use it as the main ingredient for marinades for chicken or steak.

OREGANO

Health Perks: One teaspoon contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach. And preliminary research indicates that oregano can help fend off stomach flu, bacteria often can hitch a ride on the food we eat and oregano may keep them from multiplying and making us sick.

How to Use It: Use in everything from salad dressings, to spaghetti sauce, to scrambled eggs. 

CINNAMON

Health Perks: A seesawing blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose. What’s more, research shows that eating half a teaspoon of cinnamon daily reduces risk factors for diabetes and heart disease within six weeks.

How to Use It: Add it to coffee and tea for an extra kick. Besides high sugar content cakes and cookies, try adding it to your oatmeal in the morning.

GINGER

Health Perks: Besides helping to settle an upset stomach, this peppery spice can also lessen workout-induced soreness: People who consumed one teaspoon of ground ginger daily for 11 days experienced a 25 percent reduction in exercise-related muscle pain compared with those taking a placebo, (Gingerol, a chemical in ginger, is thought to reduce inflammation and block nerve pathways that process pain.) And researchers recently found that middle-aged women who took a daily ginger supplement for two months exhibited a greater attention span and scored higher on memory tests than women who took a placebo. 

How to Use It: Besides a natural for stir fries, try adding ground ginger to pancakes, waffles, or muffin batter, or sprinkle the spice over applesauce or toast with peanut butter. 

For a 160-calorie dessert, sprinkle ground ginger over one-half cup of vanilla frozen yogurt topped with half a small pear, sliced. Ginger is also great for sore throats and coughs.

NUTMEG

Health Perks: Despite having a hint of sweetness, this spice may help prevent cavities. Your mouth is a hotbed of bacteria, and nutmeg fights the germs with antibacterial compounds. Chief among them is macelignan, which reduces plaque formation by 50 percent and eradicates cavity-producing microbes, according to Italian researchers. Additionally, nutmeg is rich in protective anti-inflammatory compounds that can lower your risk of cancer by stifling tumor growth, according to the University of Toronto.

How to Use It: Add one-fourth teaspoon of ground nutmeg to ground coffee. You can also add it to your chili, oatmeal, and it adds quite a punch of flavor to baked and roasted squash.

CAYENNE PEPPER

Health Perks: Capsaicin, the compound that gives cayenne its burn, also helps crank up your body’s thermostat, firing up your metabolism and helping you burn extra calories and fat. In a study at Purdue University, people who added half a teaspoon to their meal ate 70 fewer calories at their next meal and craved fatty, salty foods less. 

How to Use It: Stir a dash of cayenne into a tub of store-bought hummus, sprinkle the spice over whole wheat toast topped with mashed avocado or add one-fourth teaspoon of paprika (another capsaicin-containing spice) and a few shakes of cayenne to air-popped popcorn.

 For a sweet and savory treat try adding cayenne pepper to your favorite homemade dark chocolate cookies. The sweetness of the cookie added to the hot kick of the cayenne tastes great. And you get a double bonus – dark chocolate in moderation is good for your heart, your brain, and is full of vitamins and minerals.

CUMIN

Health Perks: One tablespoon of these aromatic seeds fulfills 22 percent of your daily requirement for iron, a mineral that helps keep your energy level high and your immune system in flu-fighting shape. According to preliminary research, cumin may also boost your brainpower, as well; consuming cumin extract was shown to improve performance on memory tests.

How to Use It: Add it to Mexican dishes such as chili, enchiladas and more. Or toast one-half teaspoon of cumin seeds in a pan for about five minutes over medium-high heat then add them to a pot of rice before cooking. Knock yourself out with this one, I personally can’t stand it.

 

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