Herbs and Spices Pack a Powerful Punch
Herbs and Spices Pack a Powerful Punch
by Julie Adams, RD
As aromas of your beloved Thanksgiving recipes waft through your kitchen this month, let it be a reminder to incorporate herbs and spices in your meals all year long. Sodium intake will fall while robust flavors and anti-inflammatory phytochemicals will increase – a healthful change to any diet.
REDUCED SODIUM INTAKE
Seasoning foods with an array of sweet, savory, or spicy herbs and spices helps to reduce sodium intake, a known contributor to hypertension and cardiovascular disease. Most healthy Americans consume over 30% the recommended 2300 milligrams of sodium. People with high blood pressure tend to consume more than double their 1500 mg limit. A 2010 Stanford University study concluded that even small reductions in sodium (less than a teaspoon per day) can lead to a dramatic reduction in strokes and heart attacks. The 100 million hypertensive Americans at greater risk for heart attack and stroke are well-advised to reach into the spice cabinet more often. Follow this National Institutes of Health link for a handy list of herbs and spices to replace salt: https://www.nhlbi.nih.gov/…/Use-Herbs-and-Spices…
INCREASED FLAVOR SATISFACTION
It is no surprise that we gravitate toward foods that reward our taste buds. Adding herbs and spices promotes greater intake of healthful, whole plant-based foods, even for picky eaters. In a 2015 UCLA study observing overweight subjects that routinely avoided eating vegetables, researchers found that broccoli intake increased by 91% after an herb mixture was incorporated into the dish.
LOWER DISEASE RISK
Together, herbs and spices deliver 2,000 different phytochemicals, predominantly polyphenols that have anti-inflammatory and potentially anti-cancer effects. The American Journal of Clinical Nutrition features a study where an herb-spice mixture added to lean ground meat reduced the formation of pro-inflammatory, carcinogenic, malondialdehyde, by 71% compared with plain ground meat.
USE AND STORAGE
Favor dried herbs in slow cooked soups and stew. This allows time for the herb to rehydrate before essential oils and flavor compounds can release. Always cut the portion in half if using dried in place of fresh herbs. Preserve the life of your herbs and spices by storing them in tightly capped jars away from heat, light and moisture. To determine expiration, smell or taste a bit of dried herbs and spices before adding to a recipe. Rub older seasons between your fingers, or take a little taste. If it has lost its aroma or lacks flavor, it may be time to replace it. Whole spices, such as cinnamon sticks, can last 3-4 years. Ground spices, like pepper stay fresh for 2-3 years. Herbs and seasoning blends last 1-3 years.
HERBS VS. SPICES
Herbs are leaves with non-woody stems, such as parsley and oregano. Spices come from other parts of woody or non-woody plants, such as ginger, turmeric, cinnamon, and cloves.
A “starter set” of health-promoting herbs and spices that confer a variety of immunity-boosting, anti-inflammatory benefits may include basil, oregano, rosemary, sage, thyme, cinnamon, garlic powder, paprika, ginger, and turmeric/curcumin.
KNOWLEDGE IN ACTION
- Sprinkle fresh or dried dill or parsley on scrambled eggs.
- Layer basil leaves inside a 100% whole grain turkey sandwich.
- Pile cilantro leaves on top of a veggie burger or bean bowl.
- Add a small handful of leafy herbs like basil or mint on a green salad.
- Whisk dried oregano or thyme into homemade salad dressings.
- Rub a blend of rosemary, sage and thyme onto your chicken before baking.
- Muddle fresh mint or basil in sparkling water with lemon.
- Blend a teaspoon of turmeric and pinch of black pepper into a fruit smoothie.
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