One common roadblock I see clean eating newbies running into is relying on plain steamed veggies, raw carrot and celery sticks, and bland rice cakes. If you are cooking flavorless meal after flavorless meal, of course you will get bored and be more likely to give up. I’m here to tell you that “healthy” is in no way synonymous with “tasteless.” When you think healthy, I want you to start thinking of the words, “color,” “spice,” “variety,” “exhilaration!…” Okay, maybe I got carried away with that last one, but I promise that adding flavor to your meals will increase your chances of sticking to your goals of eating healthy and making nutritious meals fit your lifestyle. A great first step is building an impeccable spice collection. Having a stellar spice rack will keep your taste buds guessing and will allow you to reduce your sodium consumption. Let’s face it, salt is a wonderful taste-enhancer, but too much sodium can leave you feeling bloated and holding onto excess, unnecessary weight. Here, I share with you some of my favorite spices, their health benefits, and their uses.
Cinnamon
Mm…cinnamon is probably my favorite spice because it is warming and sweet! Stir it into oatmeal or porridge, use in homemade muffins, flavor healthy pumpkin pies, sprinkle on sweet potatoes and winter squash, and even add warmth to your morning coffee or tea. Studies have shown that cinnamon can help regulate blood sugar levels (helpful for people with type 2 diabetes), lower cholesterol, fight against medicine-resistant yeast infections, boost cognitive function, enhance memory, prevent candida growth, and may even inhibit proliferation of cancer cells (specifically in leukemia and lymphoma patients). Cinnamon also contains fiber and manganese.
Garlic
Garlic, one of the most popular flavor-enhancers used in Italian cooking and in many other cuisines. I don’t know if there are many other things that triumph the smell of fresh garlic cloves being sautéed in olive oil! Garlic is low in calories and is rich in manganese, vitamin B6, and vitamin C. Garlic is a great supplement and dietary add-on for people with hypertension because it has been shown to reduce blood pressure. Additionally, it also promotes heart health by lowering bad cholesterol (LDL) levels. Garlic boosts immunity, so it’s great for fighting off colds and flu. It is also a wonderful liver and blood detoxifier, ridding the body of toxins and heavy metals. There are SO many uses of garlic! Slightly brown minced garlic in a healthy oil and add leafy greens to sauté (You don’t like kale or collard greens? I bet you will this way!). Roast a bulb of garlic in the oven until soft and use as a spread on whole grain crackers or toasty breads. Chop garlic and roast with vegetables, stuff into mushrooms or artichokes, add to homemade chicken or salmon burgers, use in marinades and salad dressings, brown when making soups and marinara sauces, etc. The possibilities are endless!
NOTE: Use garlic with caution if you have any type of bleeding disorder or are taking blood thinners, because garlic is a natural blood-thinner. Another possibly adverse side effect, one you may be willing to deal with, is the odor that may linger on your breath or come through your pores the day after you eat a garlicky meal! No wonder it’s been claimed as a vampire repellant, right?!
Turmeric
Turmeric is a superstar in the health department. It is a popular spice in India, one that is common in curries. For my palate, this spice took some getting used to, but now I enjoy it in several ways. I love adding it to vegetable soups, especially when I’m sick with a cold or sinus infections. You can also use it to bring some vibrant color to your plate by sprinkling it on cauliflower florets and roasting them in the oven. Turmeric has medicinal properties and anti-inflammatory effects (remember that inflammation is a huge contributor in the majority of Western diseases!) It may be an effective addition for people with arthritis, depression or Alzheimer’s. Some studies show that it can promote heart and brain health and can even prevent/ fight off cancer growth, especially colon cancer! Bonus: Turmeric can also be used as a topical agent for speeding up cut/wound recovery and treating inflammatory-skin conditions.
Basil
Mmm…another herb with a lovely smell and taste reminiscent of my childhood. I can taste my grandmother’s pesto sauce made from our backyard-grown basil just thinking about it! Basil is another Italian classic, used in marinara sauces, on pizza, and in antipasti. It’s also popular in Thai dishes as well. Basil is a rich source of Vitamin K, supplying us with about 98% of our daily recommended value in just half a cup. It is another amazing herb with antibacterial, anti-inflammatory, and cardio-vascular healing properties.
Ginger
When I think ginger, I think digestion. I also think of delicious Asian and Thai food! Ginger has been used for years to treat a number of digestive ailments including heartburn, indigestion, bloating, intestinal gas, nausea, and morning or motion sickness. It stimulates the release of digestive enzymes from gastric and pancreatic juices, thereby improving digestion and absorption of nutrients – think happy tummy! Ginger also increases immune function, acts as a natural expectorant to clear airways (great for colds), regulates blood circulation, and may prevent growth of certain cancer cells. You can use fresh ginger root or ginger powder in cooking. I love using fresh ginger, but remember that a little goes a long way because it is sharp! Use fresh ginger in Asian stir-fries with dry roasted cashews, flavor homemade thai-peanut sauces to use over chicken or shrimp, use in vinaigrettes, sauté green veggies with it, and even use in baking (think vegan pumpkin pies and ginger-spice cookies!).
Rosemary
I love using both fresh and dried rosemary, especially in the cooler months. Use fresh rosemary to liven up homemade seed crackers, sauces, and soups. Trim fresh sprigs of rosemary into olive oil and let it sit to flavor, then serve as a heart-healthy dip at party tables. For meat eaters, rosemary pairs well with chicken dishes. Roast a bunch of halved cherry tomatoes with olive oil, dried rosemary, and sea salt for a Mediterranean delight. Rosemary contains anti-inflammatory compounds and has been shown to improve digestion and circulation. With increased circulation, more oxygen is able to reach vital organs including the brain, thus resulting in improved mental clarity and concentration. Phyto-chemical compounds can improve immunity as well. With the iron, potassium, calcium, manganese, copper, magnesium, Vitamin A, and Vitamin C found in rosemary, you can’t go wrong.
Thyme
Thyme is similar to rosemary for me. However, I know some people who love rosemary and hate thyme and vice versa, so try both and see which you prefer. Two tablespoons of thyme has 10% the daily recommended value of vitamin C. This herb has anti-oxidant powers that help protect our cell walls from damage. Like oregano, it has antibacterial properties. Use thyme to season soups, stocks, and sauces. I love roasting sliced mushrooms with pure sesame oil and lots of dried thyme – delish! Thyme is also great with poached or baked fish.
Oregano
Besides being a staple in Italian kitchens, oregano also serves as an antibacterial and antifungal spice. It can kill candida and food-borne bacteria. Oregano contains antioxidants to fight off free-radicals and cell damage. It also is a source of many vitamins and nutrients including magnesium, zinc, calcium, potassium, and B vitamins. Oregano oil can help respiratory ailments and can reduce inflammation. Sprinkle dried or fresh oregano in pasta sauces, use in healthy pizza recipes, steam or broil fish with it, and add to homemade salad dressings. I particularly like the taste of oregano in omelets.
There are SO many other spices.
These are just some of my staples, so experiment and have fun to see which are your favorites!