Five Seasonal Seasonings
When my older daughter was a toddler, she was fascinated with herbs and spices. She would stand in front of our under-counter spice cabinet, one by one, unscrew the lid of each jar, sniff its contents, screw the lid back on, replace the jar, and move on to the next spice. Occasionally she would stick her finger or tongue into a jar and taste the spice, too. In the cutest way possible she was exploring the seasonings that contribute flavor and depth to the foods we eat. Herbs and spices minimize the need for us to add excessive amounts of salt to foods, and preliminary research is showing that they may add health benefits, as well. Many seasonings are concentrated sources of protective antioxidants, vitamins, minerals, and phytonutrients. Phytonutrients are plant nutrients that may be beneficial for health, so you can potentially reap big nutritional benefits just by eating small amounts of herbs and spices. Today, I’m highlighting five of the most nutritious, versatile, and delicious seasonings: Cilantro, cinnamon, garlic, ginger, and turmeric.
Cilantro
Let’s start with cilantro and coriander. This one is one of the most interesting to me. Cilantro and coriander are parts of the same plant, making it both an herb and a spice. The leaves and stems are called cilantro and the seeds are called coriander. The plant contains over 13 phytonutrients, including quercetin and limonene. Both the herb and spice may aid in blood sugar control. They may also help fight cancer and help you secrete digestive enzymes. Cilantro and coriander contain iron, magnesium, and manganese.
Some people carry a gene that makes cilantro taste like soap, but to other people it has a pleasantly pungent, fresh, green flavor. Coriander is one of the main ingredients in curry powder and is therefore commonly used in Indian and Asian cuisines. Both the herb and spice are also used in Mexican, Mediterranean, and Middle Eastern cooking. You can add them to salsas, soups, stews, curries, salads, vegetables, beans, fish, and chicken dishes.
Cinnamon
Next is everyone’s favorite: Cinnamon. It contains cinnamaldehyde, an essential oil that gives it both its flavor and aroma. Studies have shown it may be beneficial for blood sugar control and insulin sensitivity in people with insulin resistance and type 2 diabetes. Additionally, cinnamaldehyde has antibacterial, antifungal and anti-inflammatory activity. Other studies have shown that smelling cinnamon may boost brain activity (be careful not to snort it, though)! The spice also contains calcium, iron, manganese, and fiber.
You can sprinkle cinnamon powder in cereal, smoothies, and coffee. It can be used in baking and to season meats. I use cinnamon to add flavor to my oatmeal so that I don’t need to add any sweetener. Cinnamon can be combined with turmeric, ginger, and cumin to make a Middle Eastern-flavored seasoning for meat, poultry, and vegetables. Check out my recipe that uses this mixture on our Show Notes page. It’s called Fall Flavored Vegetables.
Garlic
Another popular seasoning is garlic, which is the bulb of the underground stem where the garlic plant stores its food. It contains sulfur compounds called allyl sulfides that may help prevent the growth of certain cancerous tumors. The sulfides can also help reduce cholesterol and make the blood less sticky, thereby possibly reducing the risk of stroke and heart attack. These sulfur compounds may also help boost our immune systems. Garlic is rich in the antioxidant mineral selenium, which is important for immune function and cancer prevention.
The key to reaping all of garlic’s health benefits is crushing, chopping, or slicing the cloves before using in order to release these phytonutrients. Whole garlic cloves do not contain the active forms of allyl sulfides. Allow prepared garlic to sit for ten to 15 minutes before cooking with it. You can hardly ever go wrong with garlic; add it to any savory dish to enhance the flavor. It goes especially well with other vegetables, meats, and fish.
Ginger
Ginger might not be as popular as the three seasonings I’ve already discussed, but it is very healthful! The beneficial phytonutrients in ginger are gingerols and shogaols. These two phytonutrients are responsible for ginger’s pungent/hot flavor. They also work directly on the digestive tract to aid in digestion and calm motion sickness, nausea, vomiting, diarrhea, and gas. Gingerols and shogaols also seem to be responsible for the anti-inflammatory activity of ginger. Ginger is often used in Chinese medicine to help treat inflammatory diseases like rheumatoid arthritis. The mild anti-inflammatory properties may also be useful for controlling migraines, chronic pain, muscle aches, and arthritis. Finally, these powerful phytonutrients may help some people recover from colds and flus when drunk as a tea. A word of caution, however: individuals with gallstones and those with blood-clotting disorders or on blood thinners should not self-medicate with ginger supplements and should eat ginger sparingly.
Ginger comes in many forms, ranging from fresh ginger root, dried powdered ginger, crystallized ginger, pickled ginger (which you eat with your sushi), ginger juice, ginger beer, and powdered ginger extracts in dietary supplements. It can also be used in a variety of ways. As a seasoning, fresh ginger can be peeled and minced, like garlic, and cooked with foods. In powdered form, it can be used in baking and cooking. Crystallized ginger is often eaten plain or used in desserts. For tummy troubles, try Reed’s Extra Ginger Beer (it’s non-alcoholic) or combine one tablespoon each ginger juice (made with a garlic press), lime juice, and honey.
Turmeric
The final seasoning I’m highlighting today is turmeric. This may be the most unfamiliar spice for most listeners. It comes from a rhizome (an underground stem), much like ginger. We have fresh turmeric in our produce departments at Gelsons. It looks like mini ginger roots, but it is bright orange on the inside instead of pale yellow. It is usually dried and ground and added to curry powder and is what gives curry its bright golden color. Curcumin is the phytonutrient in turmeric that makes it one of the healthiest spices in the world. Some preliminary studies have shown that this antioxidant and anti-inflammatory may help prevent certain cancers. Curcumin’s anti-inflammatory properties may also help in the treatment of rheumatoid arthritis, and possibly other auto-immune diseases. Though research is only in the preliminary stages, there even seems to be an association between turmeric intake and decreased risk or Alzheimer’s disease, as people in India consume large quantities of turmeric daily and have much lower rates of the disease than we do. Turmeric also contains vitamins B6 and C, iron, potassium, and manganese.
I try to add turmeric powder to my cooking whenever possible. I add it to my Favorite Homemade Granola recipe, along with cinnamon and allspice, and I use it to season fish and soups. If you don’t care for the taste, add it to strongly flavored sauces, where its presence will not be detected. You can also cook with curry powder since it contains turmeric and has a more familiar, less astringent flavor. Yellow mustard usually contains turmeric.
Fresh herbs are always my first choice, but dried herbs are usually a fine substitute. Dried spices and herbs should only be stored for one year at the most from the time they are opened. Older spices lose their potency and flavor if they are stored for longer than that (ground cloves and coriander only keep for half a year). I try to replace my spices yearly around this time of year, when I do more entertaining and cooking for holidays and want to make sure that my recipes are as flavorful as possible.
Although most people think of herbs and spices as a way to add flavor and interest to recipes, they actually add nutrients and healthful properties, as well. Of course more research needs to be done to confirm the health benefits of herbs and spices, it is clear that they are nutritious and flavorful. I urge you to become more adventurous with your seasonings and try cooking more ethnic and highly spiced foods. Marinades made with olive oil, vinegar, herbs and spices (fresh or dried) or dry rubs are a great way to start experimenting. Additionally, play with seasoning your vegetables with more than just salt and pepper. For flavorful ideas and inspiration, check out my Seasoning Suggestions chart and try my herb- and spice-rich recipes this month, all available on Gelsons.com.
Q: What other herbs and spices are especially healthful?
A: Cloves, parsley, rosemary, oregano, mint, and all forms of hot peppers, both fresh and dried seem to have the potential to improve our health. You can read more about these seasonings, too in my October Nutrition Notes newsletter on Gelsons.com
Seasoning Suggestions for Common Foods
Protein Foods
Spices
Beans and legumes
Basil, bay leaf, cayenne, chiles, cilantro, coriander, cumin, garlic, marjoram, oregano, paprika, parsley, rosemary, thyme, turmeric
Beef
Bay leaf, cayenne, chiles, cinnamon, coriander, cumin, curry, dill, garlic, ginger, mustard, paprika, marjoram, mustard, oregano, paprika, parsley, rosemary, savory, thyme
Fish and Seafood
Allspice, anise, bay leaf, cayenne, chives, coriander, cumin, curry, dill, fennel, garlic, ginger, marjoram, mustard, oregano, paprika, parsley, pepper, tarragon, thyme, turmeric
Lamb
Allspice, basil, coriander, curry, garlic, marjoram, mint, mustard, oregano, parsley, rosemary, sage, savory, thyme, turmeric
Pork
Allspice, bay leaf, caraway, cinnamon, cloves, coriander, fennel, garlic, ginger, marjoram, mint, mustard, nutmeg, paprika, parsley, pepper, savory, tarragon, thyme
Poultry
Allspice, basil, bay leaf, cayenne, chiles, cinnamon, cloves, cumin, curry, dill, garlic, ginger, marjoram, mustard, nutmeg, oregano, paprika, parsley, pepper, rosemary, sage, savory, tarragon, thyme, turmeric
Vegetables
Beets
Allspice, anise, caraway, chives, cinnamon, cloves, coriander, fennel, ginger, mint, mustard, nutmeg, parsley
Broccoli
Basil, garlic, mustard, nutmeg, sage, savory, pepper
Brussels Sprouts
Chives, garlic, marjoram, mustard, parsley, pepper
Carrots
Allspice, anise, cardamom, chervil, chives, cinnamon, cloves, cumin, dill, garlic, ginger, mint, mustard, nutmeg, parsley, rosemary, tarragon, thyme
Cauliflower
Cumin, curry, garlic, ginger, mustard, nutmeg, parsley, pepper, tarragon, thyme, turmeric
Eggplant
Basil, cumin, garlic, marjoram, nutmeg, oregano, parsley, pepper, sage, savory, tarragon, thyme
Green Beans
Basil, dill, marjoram, mint, mustard, oregano, rosemary, tarragon
Mushrooms
Basil, cardamom, chervil, dill, garlic, nutmeg, oregano, parsley, pepper, savory, tarragon
Peas
Basil, chervil, chives, coriander, dill, ginger, mint, parsley, pepper, sage, tarragon, thyme
Spinach
Allspice, basil, cardamom, cayenne, chervil, coriander, dill, garlic, nutmeg, parsley, pepper
Summer Squash
Basil, chiles, cilantro, dill, garlic, marjoram, oregano, parsley, pepper, tarragon, thyme
Sweet Potatoes and Winter Squash
Allspice, cardamom, chiles, cilantro, cinnamon, cloves, coriander, cumin, ginger, marjoram, nutmeg, pepper, sage, savory, thyme
Tomatoes
Basil, chervil, chiles, chives, cilantro, coriander, cumin, dill, garlic, ginger, marjoram, mint, oregano, parsley, pepper, sage, savory, tarragon, thyme
Note: Not all herbs and spices listed with each food combine well with each other.