On August 30, 2016
If you're like me, you have an entire drawer of spices, but no idea how to use them. Not only are herbs and spices a low-calorie way to add zest to your meal, they also have an array of health benefits. Try these 10 easy-to-use herbs and spices in your upcoming meals.
- Health benefits: Anti-inflammatory and antibacterial characteristics. It's also a rich source of magnesium.
- How to use it: This popular Italian seasoning is great in pesto, on white meats, combined with fruit (such as raspberries and strawberries), or added in stir-fries. Just remember to add it at the end — cooking it ruins the flavor.
- Health benefits: Contains iron and calcium.
- How to use it: This aromatic herb is best with salmon, added in borscht or other stews, on a variety of vegetables (especially carrots and cucumbers) and even mixed with yogurt.
- Health benefits: Contains vitamins K, C and A, and heart-healthy folate.
- How to use it: This versatile spice is great in pasta dishes, sprinkled on fish and chicken or added to potatoes.
- Health benefits: Contains acids that function as antioxidants. And the term "wise sage" may have some truth — research suggests it may be a memory enhancer.
- How to use it: Sage is great with sweet fruits and veggies, like apples and squash, but it also adds punch to sausage and a variety of cheeses. And don't worry about overcooking — this powerful spice's flavor holds up well when cooked for long periods of time.
5) Cayenne Pepper
- Health benefits: Contains vitamin A and may help reduce cholesterol.
- How to use it: Sparingly. Its hot and spicy flavor is great in vinegar-based sauces, can be combined with lemons in marinades and works well with all types of meat.
- Health benefits: Contains fiber, iron and calcium. It may also increase circulation and improve digestion.
- How to use it: Its woodsy flavor works well with a variety of roasted meats (like chicken, pork and salmon) or mixed into sauces for a more subtle taste. It also blends well with tomatoes, spinach and mushrooms.
- Health benefits: A good source of fiber, iron and disease-fighting phytonutrients.
- How to use it: Taken from the same plant as coriander seeds, cilantro has a slightly citrus taste. It’s best in salsa, guacamole and combined with lemon and lime for marinades.
- Health benefits: Two teaspoons contain more than half your dietary reference intake (DRI) of vitamin K, and it protects cell membranes.
- How to use it: Add it to bean, egg and veggie dishes. If you're a meat-lover, try it with lamb. It blends well with bay seasoning and parsley.
9) Coriander Seeds
- Health benefits: May help control blood sugar, cholesterol and free radical production.
- How to use it: Coming from the same plant as cilantro, these seeds are great added to soups, fish and smoked meats like turkey. It blends well with cumin.
- Health benefits: Good source of manganese, iron and vitamin B6.
- How to use it: This colorful spice is most commonly used in curries, but it adds flavor to stir fried veggies or rice.