Pumped78
New member
I have compiled this info over a cpl of days....good read
Antibiotic spices
Ever wonder why South-of-the-border, warm-climate cuisine seems to have more flavor? Cornell University professor Paul
Sherman found that the higher the country’s average temperature, the more spices used. Investigating over 4,500 recipes,
he found that spices prevented or inhibited the growth of more than 75% of food-borne germs. In effect, they act as
antibacterials and topical antibiotics.
In hot climates without refrigerators, those spices are critical. Here, using selections from this list of common beneficial
spices merely makes life better.
Cardamom
Used to help in a variety of digestive problems, cardamom helps soothe indigestion and relieve gas and flatulence.
Cumin
Cumin, which is used in Indian cooking and comes in black and yellow -brown varieties, contains the anticancer agents
carevol and limonene. A study of 964 urology patients at Israel’s Western Galilee Hospital showed that the patients consuming
the most water, olive oil, and cumin were least likely to develop prostate cancer.
Dill
Dill has been used to fight the effects of gas and bloating, as well as to sooth the nerves.
Garlic (powdered or fresh)
Garlic contains allicin, a potent anti-cancer agent. It may also lower cholesterol, blood pressure, and the risk of cancer.
One-third teaspoon of the powder provides as much allicin as a garlic clove. Regular consumption of garlic can decrease
blood pressure and cholesterol levels. It also aids digestion and preventsflatulence. Recent research shows garlic to be
beneficial in the treatment of diabetes. Garlic increases protection from stomach cancer by increasing the production of
Glutathione-S-transferase
Ginger
A traditional remedy for colds, ginger contains the antioxidants gingerol, shagaol, and zingerone. Zingerone reacts with
free radicals that can cause tissue damage and inflammation. Studies by researchers at Case Western University show that a
topically applied extract containing zingerone may help prevent some skin cancers. In capsule form, ginger can replace anti-
inflammatory drugs.
Ginger speeds metabolic rate, plus it inhibits nausea and vomiting often caused by morning sickness or motion sickness.
Onion (powdered or fresh)
Onions in any form contain diallylsul fide, which also prompts the body to make more Glutathione-S-transferase, a natural
ally in the fight against stomach cancer.
Parsley
Parsley contains the phytochemicals apin, apiol, and pinene. Parsley is a natural breath purifier, helps decrease blood
pressure and pulse rate, aids in digestion, and assists the body in getting rid of excess fluids by promoting increased
urine production.
Red pepper
Capsaicin is the main photochemical found in red peppers. It works as an anti-inflammatory, reduces cholesterol formation
in the liver, and even works in topical creams and ointments to provide relieve from arthritis. Capsaicin is also found in
oregano, cinnamon, and cilantro, but in much lower concentrations. Cayenne pepper and Tabasco sauce can increase
metabolism and fat-burning ability by up to 25%.
Rosemary
The carnosol found in rosemary has demonstrated potent anticancer properties in animal studies. It increases the production
of an enzyme that protects cellular DNA from being damaged, and in one test appeared to have some success in offsetting the
effects of a carcinogen known to cause breast cancer.
Thyme
Thyme retards the growth of germs, stimulates the gastrointestinal tract, and is used in folk medicine to decrease the
symptoms of bronchitis and colds.
Turmeric
Curcumin, the primary active compound in turmeric and the source of yellow color in many Indian subcontinent foods is found
in curry powders. Repeated studies suggest it is highly effective in suppressing the formation and growth of tumors in the
colon. It also has strong anti-inflammatory properties.Turmeric is an antioxidant that neutralizes free radicals and therefore
protects against cancer.
Peppermint
Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia.
Mustard
Mustard is a stimulant that can be used to relieve respiratory complaints.
Horseradish
Horseradish is a relative of the mustard family that acts as a digestive stimulant.
Cinnamon
Cinnamon is often used as an antidote for diarrhea and stomach upset as well as a metabolism booster.
Allspice
Allspice is an aromatic stimulant that helps to relieve indigestion and gas.
_______________________________________________________
The Spice of Life
By Kate Jackson
Today’s Dietitian
Vol. 7 No. 4 P. 36
Herbs and spices enhance food flavor but may also have health benefits and reduce salt and fat intake.
The healthful qualities of herbs and spices have long been the subject of lore. Explains Libby Mills, MS, RD, LD, a
certified personal trainer and lifestyle coach in private practice, “Spices historically have been used to calm the stomach,
cure bellyaches, settle indigestion, and even tame diarrhea.” In recent years, she observes, it’s no longer merely the
substance of folklore or old wives’ tales. Information is increasingly emerging that not only substantiates the ancient
claims but goes so far as to indicate that herbs and spices may pack a health wallop and may, for example, lower blood
cholesterol, reduce blood pressure, and help prevent diabetes and cancer.
Melanie Polk, MMSc, RD, FADA, director of nutrition education at the American Institute for Cancer Research, agrees that
although many spices haven’t gotten a great deal of attention yet from researchers, studies of certain spices point to
significant health benefits. There’s solid evidence from individual laboratory or epidemiological studies of their healing
powers, agrees Laura Pensiero, RD, a chef and owner of Gigi Trattoria in Rhinebeck, N.Y., but it’s difficult to measure the
outcome of consuming spicy foods and the degree of risk reduction they may confer.
Health Benefits of Spices
Although it appears that most herbs and spices have beneficial effects, some are more powerful than others. The following
are some of the qualities researchers believe this small sampling of the more potentially healthful herbs and spices have to
offer. Keep in mind that researchers believe these substances also work synergistically to influence health.
• Basil: Antimicrobial
• Chili pepper: Antioxidant
• Cinnamon: Antidiabetic and antimicrobial
• Cloves: Antimicrobial
• Cumin: Antioxidant
Cumin is being studied for its role in cancer prevention, says Pensiero. “Cumin contains limonene, a type of phytochemical
that is being investigated for its role in blocking cancers, specifically prostate cancer.” It may also reduce cholesterol.
• Garlic: Antimicrobial
• Ginger: This root spice, especially popular in Indian foods, says Polk, has historically been used to fight nausea and
inflammation. Gingerol, says Pensiero, is also thought to help boost immune function, decrease cancer cell growth, and
suppress enzymes and hormones related to cancer. Its nausea-fighting properties can also be helpful for people who are
suffering side effects of chemotherapy.
• Marjoram: Antimicrobial
• Nutmeg: Antimicrobial
• Oregano: Quercetin, found in oregano, says Polk, has very strong antioxidant properties and may be protective against
breast, ovarian, and endometrial cancer. One study, she says, indicated that oregano contained more antioxidant power than
any other herb.
• Paprika: Stimulation of immunity; antioxidant
• Rosemary: Antimicrobial; antioxidant
• Sage: Antioxidant
• Saffron: Stimulation of immunity; antioxidant
• Thyme: Antimicrobial
• Turmeric: This yellow spice contains the phytochemical curcumin, says Polk. It has been studied more than many other spices
and has been shown to slow down the growth of prostate cancer cells. Says Pensiero, this spice of East Asian origin has
been used in eastern cultures to treat arthritis and dysentery. “It’s believed to lower risk for certain types of cancers
because it has a very substantial antioxidant effect.”
According to Pensiero, coauthor of The Strang Cookbook for Cancer Prevention: A Complete Nutrition and Lifestyle Plan to
Dramatically Lower Your Cancer Risk, herbs and spices act in four primary ways to promote health: they block potential carcinogens, stimulate detoxifying enzymes in the body that help dispose of potential carcinogens, bolster immune function, and reduce low-density lipoprotein cholesterol. Some spices work to promote health in more than one of these and other ways. Rosemary, for example, which contains carnosol, has both anti-inflammatory and antioxidant effects, explains Polk. Certain spices, says Mary Ellen Camire, PhD, an expert in herbs and botanicals with the Institute of Food Technologists and a professor in the department of food science and human nutrition at the University of Maine, have antidiabetic properties, particularly those used in Indian food. Some contain gums that slow the absorption of glucose while others are active against aldose reductase, which causes some of the tissue damage associated with the disease. Some spices, says Pensiero, have an anticlotting effect, helping protect individuals against strokes, blood clots, and heart attacks, while still others influence the nervous and digestive systems.
Researchers have found that a number of spices act on digestive enzymes of the pancreas and small intestine, as well as on
bile secretion. These include black pepper, coriander, cumin, fennel, fenugreek, garlic, ginger, onion, mint, red chili, and
turmeric.
“Many spices have an effect on the brain,” says Camire, who points to nutmeg, known for its mild hallucinogenic effects.
It’s not yet well-documented, she suggests, but it’s believed that spices affect the brain by contributing to endorphin
release and arousing feelings of pleasure.
Tipping the Balance
Herbs and spices help people eat healthier not only because of their inherent beneficial properties but also because their
use helps decrease or eliminate the use of less healthful substances, such as salt or fat. “They add so much flavor to food
that they’re able to help us cut back on some of the things that we’re trying to consume less of,” says Pensiero. Mills
encourages clients to use herbs and spices to create salt substitutes that can be sprinkled on foods, rubbed on meat to
encrust it with flavor, used as marinades, and incorporated into salad dressings. “With a few variations, they can create
dynamic and flavorful alternatives to salted and high-fat foods.”
Foods generously flavored with spices may have the added benefit of helping people eat less. “Highly spiced foods,” says
Camire, “may lead to increased satiety and thus potentially less food intake.” When you enhance your dishes with spices,
she explains, your nervous system is more stimulated, which affects satiety indicators, so you feel more satisfied after
having a spicy meal. She observes, for example, that when people eat highly spiced ethnic foods, they tend not to overeat.
She points in particularly to Indian foods, which blend a number of spices. “There’s a lot of flavor, so you get a lot of
satisfaction.” It’s one of the benefits of the “slow food movement,” she says, explaining that if you have well-seasoned
foods—rather than fast foods that are just high in fat, sugar, and salt—your satisfaction increases and your intake decreases.
Adding Spice to Your Clients’ Lives
RDs can inspire their clients to use herbs and spices to infuse their cooking with flavor and phytochemicals at the same
time. When Mills has held workshops with that purpose in mind, she’s found that people find it amazing that items such as
dips or stocks can be made delicious without the use of salt or fat through creative seasoning. Dietitians, she suggests,
can help their clients as much by coaching them on culinary techniques that ultimately result in more healthful eating as by
counseling them about nutrition. In her experience, says Mills, “tasting is believing.”
Therefore, whenever possible, she brings samples to show that the proof is in the pudding. In a workshop, for example,
she’ll encourage the use of different recipes by letting participants taste the results. Dietitians, she insists, can spark
clients’ imaginations by showing them simple tips and tricks to enliven foods that are nutritious yet often viewed as less
than tantalizing. For example, she says, she loves to introduce people to new ways to use ginger—her favorite spice. “I find
it very interesting to work with because it tends toward sweet, yet it has that biting spice at the end. Sometimes I’ll
just take a spoonful to invigorate a marmalade, or add fresh ginger and garlic to steamed vegetables,” she says.
Clients, observes Mills, are often exceedingly busy, working and tending to many responsibilities. With our hectic lifestyles
, trying to put a healthy meal on the table can be daunting. “Often, the easiest thing is to grab a pizza. Clients may not be
\ able to fathom the idea that they can make something homemade, nutritious, and easy and they become accustomed to not
cooking.” Because this habit of taking the easy way out has in many instances caused people to lose some of their kitchen
skills, Mills tries to share some tried-and-true basics to help them find the way back—such as making stocks—and encouraging
them to experiment with flavorings and build their spice collection.
Mills advises clients to begin with 1/2 teaspoon of a ground or dried spice for a four- to six-person dish and then progress
to blending spices to build their culinary confidence. She encourages spice novices to experiment by blending a couple of
mild herbs with one really strong herb or spice to create their own bouquet garni for flavoring dishes.
She describes chervil, parsley, and chives as mild; basil, tarragon, oregano, and thyme as medium; and garlic, bay leaves,
and rosemary, for example, as stronger flavors. What’s mild to one person, however, may be strong to another, she observes,
so she reminds clients to think about their own tastes and assess and use the spices and herbs they really like. “One good
rule of thumb is to choose one that’s really strong and let that be the lead flavor, and pair it with lighter herbs—for
example, one part rosemary or sage to one or two parts basil or parsley.”
Another general rule, Mills says, is to limit blends to three flavors. When people see how easy and satisfying it is, they
won’t be tied to a recipe and will be able to be more creative, she explains. Blending spices leads to more than good flavor
, suggests Camire. Spices, she notes, have many compounds, and by blending them, you stack the benefits. “A curry mix, for
example, contains many different spices and thus various phytochemicals, all with different health benefits, so it gives you
multiple benefits at one time.”
Why Spice?
“When it comes to making food choices that are going to benefit health,” says Mills, “getting plenty of fruits and vegetables
and diversity of color will be more important and have more of an impact than focusing in on the health benefits of any one
spice,” which isn’t to say that she doesn’t agree that herbs and spices improve health. On the contrary, she says, herbs and
spices can boost consumption of phytochemicals and can make simple foods interesting and diverse. They can help individuals
increase their intake of fruits and vegetables, for example, by helping to make those nutritious foods more intriguing and
lending themselves to new ways of cooking that make people more eager to eat greater amounts of the most healthful foods.
Increasing the levels of spice in your food, agrees Camire, is not a substitute for getting whole grains, fruits, and
vegetables, “but it certainly can help, and it’s a lot more pleasant than taking an antioxidant pill.”
In the future, Polk envisions, research will reveal a great deal more about the health properties of a wide range of herbs
and spices and allow us to identify the phytochemicals contained in each. “As we learn more and more about the protective
effects of these phytochemicals and how they also work synergistically, we’re going to be encouraging our clients to add
more spice to their diets.” In the meantime, she suggests moderation when adding any spice about which there’s debate, such
as chile pepper, which contains capsaicin—a component that has been hailed by some and assailed by other studies. Otherwise,
says Polk, “if it comes from a plant and it’s edible, it can serve a complementary role to protect health in a plant-based
diet.”
— Kate Jackson is a staff writer for Today’s Dietitian.
Antibiotic spices
Ever wonder why South-of-the-border, warm-climate cuisine seems to have more flavor? Cornell University professor Paul
Sherman found that the higher the country’s average temperature, the more spices used. Investigating over 4,500 recipes,
he found that spices prevented or inhibited the growth of more than 75% of food-borne germs. In effect, they act as
antibacterials and topical antibiotics.
In hot climates without refrigerators, those spices are critical. Here, using selections from this list of common beneficial
spices merely makes life better.
Cardamom
Used to help in a variety of digestive problems, cardamom helps soothe indigestion and relieve gas and flatulence.
Cumin
Cumin, which is used in Indian cooking and comes in black and yellow -brown varieties, contains the anticancer agents
carevol and limonene. A study of 964 urology patients at Israel’s Western Galilee Hospital showed that the patients consuming
the most water, olive oil, and cumin were least likely to develop prostate cancer.
Dill
Dill has been used to fight the effects of gas and bloating, as well as to sooth the nerves.
Garlic (powdered or fresh)
Garlic contains allicin, a potent anti-cancer agent. It may also lower cholesterol, blood pressure, and the risk of cancer.
One-third teaspoon of the powder provides as much allicin as a garlic clove. Regular consumption of garlic can decrease
blood pressure and cholesterol levels. It also aids digestion and preventsflatulence. Recent research shows garlic to be
beneficial in the treatment of diabetes. Garlic increases protection from stomach cancer by increasing the production of
Glutathione-S-transferase
Ginger
A traditional remedy for colds, ginger contains the antioxidants gingerol, shagaol, and zingerone. Zingerone reacts with
free radicals that can cause tissue damage and inflammation. Studies by researchers at Case Western University show that a
topically applied extract containing zingerone may help prevent some skin cancers. In capsule form, ginger can replace anti-
inflammatory drugs.
Ginger speeds metabolic rate, plus it inhibits nausea and vomiting often caused by morning sickness or motion sickness.
Onion (powdered or fresh)
Onions in any form contain diallylsul fide, which also prompts the body to make more Glutathione-S-transferase, a natural
ally in the fight against stomach cancer.
Parsley
Parsley contains the phytochemicals apin, apiol, and pinene. Parsley is a natural breath purifier, helps decrease blood
pressure and pulse rate, aids in digestion, and assists the body in getting rid of excess fluids by promoting increased
urine production.
Red pepper
Capsaicin is the main photochemical found in red peppers. It works as an anti-inflammatory, reduces cholesterol formation
in the liver, and even works in topical creams and ointments to provide relieve from arthritis. Capsaicin is also found in
oregano, cinnamon, and cilantro, but in much lower concentrations. Cayenne pepper and Tabasco sauce can increase
metabolism and fat-burning ability by up to 25%.
Rosemary
The carnosol found in rosemary has demonstrated potent anticancer properties in animal studies. It increases the production
of an enzyme that protects cellular DNA from being damaged, and in one test appeared to have some success in offsetting the
effects of a carcinogen known to cause breast cancer.
Thyme
Thyme retards the growth of germs, stimulates the gastrointestinal tract, and is used in folk medicine to decrease the
symptoms of bronchitis and colds.
Turmeric
Curcumin, the primary active compound in turmeric and the source of yellow color in many Indian subcontinent foods is found
in curry powders. Repeated studies suggest it is highly effective in suppressing the formation and growth of tumors in the
colon. It also has strong anti-inflammatory properties.Turmeric is an antioxidant that neutralizes free radicals and therefore
protects against cancer.
Peppermint
Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia.
Mustard
Mustard is a stimulant that can be used to relieve respiratory complaints.
Horseradish
Horseradish is a relative of the mustard family that acts as a digestive stimulant.
Cinnamon
Cinnamon is often used as an antidote for diarrhea and stomach upset as well as a metabolism booster.
Allspice
Allspice is an aromatic stimulant that helps to relieve indigestion and gas.
_______________________________________________________
The Spice of Life
By Kate Jackson
Today’s Dietitian
Vol. 7 No. 4 P. 36
Herbs and spices enhance food flavor but may also have health benefits and reduce salt and fat intake.
The healthful qualities of herbs and spices have long been the subject of lore. Explains Libby Mills, MS, RD, LD, a
certified personal trainer and lifestyle coach in private practice, “Spices historically have been used to calm the stomach,
cure bellyaches, settle indigestion, and even tame diarrhea.” In recent years, she observes, it’s no longer merely the
substance of folklore or old wives’ tales. Information is increasingly emerging that not only substantiates the ancient
claims but goes so far as to indicate that herbs and spices may pack a health wallop and may, for example, lower blood
cholesterol, reduce blood pressure, and help prevent diabetes and cancer.
Melanie Polk, MMSc, RD, FADA, director of nutrition education at the American Institute for Cancer Research, agrees that
although many spices haven’t gotten a great deal of attention yet from researchers, studies of certain spices point to
significant health benefits. There’s solid evidence from individual laboratory or epidemiological studies of their healing
powers, agrees Laura Pensiero, RD, a chef and owner of Gigi Trattoria in Rhinebeck, N.Y., but it’s difficult to measure the
outcome of consuming spicy foods and the degree of risk reduction they may confer.
Health Benefits of Spices
Although it appears that most herbs and spices have beneficial effects, some are more powerful than others. The following
are some of the qualities researchers believe this small sampling of the more potentially healthful herbs and spices have to
offer. Keep in mind that researchers believe these substances also work synergistically to influence health.
• Basil: Antimicrobial
• Chili pepper: Antioxidant
• Cinnamon: Antidiabetic and antimicrobial
• Cloves: Antimicrobial
• Cumin: Antioxidant
Cumin is being studied for its role in cancer prevention, says Pensiero. “Cumin contains limonene, a type of phytochemical
that is being investigated for its role in blocking cancers, specifically prostate cancer.” It may also reduce cholesterol.
• Garlic: Antimicrobial
• Ginger: This root spice, especially popular in Indian foods, says Polk, has historically been used to fight nausea and
inflammation. Gingerol, says Pensiero, is also thought to help boost immune function, decrease cancer cell growth, and
suppress enzymes and hormones related to cancer. Its nausea-fighting properties can also be helpful for people who are
suffering side effects of chemotherapy.
• Marjoram: Antimicrobial
• Nutmeg: Antimicrobial
• Oregano: Quercetin, found in oregano, says Polk, has very strong antioxidant properties and may be protective against
breast, ovarian, and endometrial cancer. One study, she says, indicated that oregano contained more antioxidant power than
any other herb.
• Paprika: Stimulation of immunity; antioxidant
• Rosemary: Antimicrobial; antioxidant
• Sage: Antioxidant
• Saffron: Stimulation of immunity; antioxidant
• Thyme: Antimicrobial
• Turmeric: This yellow spice contains the phytochemical curcumin, says Polk. It has been studied more than many other spices
and has been shown to slow down the growth of prostate cancer cells. Says Pensiero, this spice of East Asian origin has
been used in eastern cultures to treat arthritis and dysentery. “It’s believed to lower risk for certain types of cancers
because it has a very substantial antioxidant effect.”
According to Pensiero, coauthor of The Strang Cookbook for Cancer Prevention: A Complete Nutrition and Lifestyle Plan to
Dramatically Lower Your Cancer Risk, herbs and spices act in four primary ways to promote health: they block potential carcinogens, stimulate detoxifying enzymes in the body that help dispose of potential carcinogens, bolster immune function, and reduce low-density lipoprotein cholesterol. Some spices work to promote health in more than one of these and other ways. Rosemary, for example, which contains carnosol, has both anti-inflammatory and antioxidant effects, explains Polk. Certain spices, says Mary Ellen Camire, PhD, an expert in herbs and botanicals with the Institute of Food Technologists and a professor in the department of food science and human nutrition at the University of Maine, have antidiabetic properties, particularly those used in Indian food. Some contain gums that slow the absorption of glucose while others are active against aldose reductase, which causes some of the tissue damage associated with the disease. Some spices, says Pensiero, have an anticlotting effect, helping protect individuals against strokes, blood clots, and heart attacks, while still others influence the nervous and digestive systems.
Researchers have found that a number of spices act on digestive enzymes of the pancreas and small intestine, as well as on
bile secretion. These include black pepper, coriander, cumin, fennel, fenugreek, garlic, ginger, onion, mint, red chili, and
turmeric.
“Many spices have an effect on the brain,” says Camire, who points to nutmeg, known for its mild hallucinogenic effects.
It’s not yet well-documented, she suggests, but it’s believed that spices affect the brain by contributing to endorphin
release and arousing feelings of pleasure.
Tipping the Balance
Herbs and spices help people eat healthier not only because of their inherent beneficial properties but also because their
use helps decrease or eliminate the use of less healthful substances, such as salt or fat. “They add so much flavor to food
that they’re able to help us cut back on some of the things that we’re trying to consume less of,” says Pensiero. Mills
encourages clients to use herbs and spices to create salt substitutes that can be sprinkled on foods, rubbed on meat to
encrust it with flavor, used as marinades, and incorporated into salad dressings. “With a few variations, they can create
dynamic and flavorful alternatives to salted and high-fat foods.”
Foods generously flavored with spices may have the added benefit of helping people eat less. “Highly spiced foods,” says
Camire, “may lead to increased satiety and thus potentially less food intake.” When you enhance your dishes with spices,
she explains, your nervous system is more stimulated, which affects satiety indicators, so you feel more satisfied after
having a spicy meal. She observes, for example, that when people eat highly spiced ethnic foods, they tend not to overeat.
She points in particularly to Indian foods, which blend a number of spices. “There’s a lot of flavor, so you get a lot of
satisfaction.” It’s one of the benefits of the “slow food movement,” she says, explaining that if you have well-seasoned
foods—rather than fast foods that are just high in fat, sugar, and salt—your satisfaction increases and your intake decreases.
Adding Spice to Your Clients’ Lives
RDs can inspire their clients to use herbs and spices to infuse their cooking with flavor and phytochemicals at the same
time. When Mills has held workshops with that purpose in mind, she’s found that people find it amazing that items such as
dips or stocks can be made delicious without the use of salt or fat through creative seasoning. Dietitians, she suggests,
can help their clients as much by coaching them on culinary techniques that ultimately result in more healthful eating as by
counseling them about nutrition. In her experience, says Mills, “tasting is believing.”
Therefore, whenever possible, she brings samples to show that the proof is in the pudding. In a workshop, for example,
she’ll encourage the use of different recipes by letting participants taste the results. Dietitians, she insists, can spark
clients’ imaginations by showing them simple tips and tricks to enliven foods that are nutritious yet often viewed as less
than tantalizing. For example, she says, she loves to introduce people to new ways to use ginger—her favorite spice. “I find
it very interesting to work with because it tends toward sweet, yet it has that biting spice at the end. Sometimes I’ll
just take a spoonful to invigorate a marmalade, or add fresh ginger and garlic to steamed vegetables,” she says.
Clients, observes Mills, are often exceedingly busy, working and tending to many responsibilities. With our hectic lifestyles
, trying to put a healthy meal on the table can be daunting. “Often, the easiest thing is to grab a pizza. Clients may not be
\ able to fathom the idea that they can make something homemade, nutritious, and easy and they become accustomed to not
cooking.” Because this habit of taking the easy way out has in many instances caused people to lose some of their kitchen
skills, Mills tries to share some tried-and-true basics to help them find the way back—such as making stocks—and encouraging
them to experiment with flavorings and build their spice collection.
Mills advises clients to begin with 1/2 teaspoon of a ground or dried spice for a four- to six-person dish and then progress
to blending spices to build their culinary confidence. She encourages spice novices to experiment by blending a couple of
mild herbs with one really strong herb or spice to create their own bouquet garni for flavoring dishes.
She describes chervil, parsley, and chives as mild; basil, tarragon, oregano, and thyme as medium; and garlic, bay leaves,
and rosemary, for example, as stronger flavors. What’s mild to one person, however, may be strong to another, she observes,
so she reminds clients to think about their own tastes and assess and use the spices and herbs they really like. “One good
rule of thumb is to choose one that’s really strong and let that be the lead flavor, and pair it with lighter herbs—for
example, one part rosemary or sage to one or two parts basil or parsley.”
Another general rule, Mills says, is to limit blends to three flavors. When people see how easy and satisfying it is, they
won’t be tied to a recipe and will be able to be more creative, she explains. Blending spices leads to more than good flavor
, suggests Camire. Spices, she notes, have many compounds, and by blending them, you stack the benefits. “A curry mix, for
example, contains many different spices and thus various phytochemicals, all with different health benefits, so it gives you
multiple benefits at one time.”
Why Spice?
“When it comes to making food choices that are going to benefit health,” says Mills, “getting plenty of fruits and vegetables
and diversity of color will be more important and have more of an impact than focusing in on the health benefits of any one
spice,” which isn’t to say that she doesn’t agree that herbs and spices improve health. On the contrary, she says, herbs and
spices can boost consumption of phytochemicals and can make simple foods interesting and diverse. They can help individuals
increase their intake of fruits and vegetables, for example, by helping to make those nutritious foods more intriguing and
lending themselves to new ways of cooking that make people more eager to eat greater amounts of the most healthful foods.
Increasing the levels of spice in your food, agrees Camire, is not a substitute for getting whole grains, fruits, and
vegetables, “but it certainly can help, and it’s a lot more pleasant than taking an antioxidant pill.”
In the future, Polk envisions, research will reveal a great deal more about the health properties of a wide range of herbs
and spices and allow us to identify the phytochemicals contained in each. “As we learn more and more about the protective
effects of these phytochemicals and how they also work synergistically, we’re going to be encouraging our clients to add
more spice to their diets.” In the meantime, she suggests moderation when adding any spice about which there’s debate, such
as chile pepper, which contains capsaicin—a component that has been hailed by some and assailed by other studies. Otherwise,
says Polk, “if it comes from a plant and it’s edible, it can serve a complementary role to protect health in a plant-based
diet.”
— Kate Jackson is a staff writer for Today’s Dietitian.
Last edited:
