Spice it Up! Meet these 7 Unsung Heroes of the Kitchen.
I spend a lot of time talking about the antioxidants and phytonutrients found in fruits and veggies, and the health benefits associated with them. Well, today I’m going to step away from the produce aisle and head to the baking aisle…. Don’t get too excited. I’m only going as far as the spices.
Turns out those little jars contain some nutrition powerhouses. And it makes sense when you think about it. Herbs and spices come from plants… and plants contain phytonutrients. If you remember, those are the natural chemical compounds with antioxidant and anti-inflammatory properties. Even better, spices are concentrated sources of phytonutrients, so incorporating them into your day means getting a boost of antioxidants that can help reduce cell damage and disease risk, fight inflammation, lower cholesterol, support digestion, and promote overall well being.
Below is a list of some of the healthiest spices you can buy and suggestions on how to use them. Chances are, you already have most of these in your pantry. Just do me a favor. If you open a jar and it smells like nothing but dust, it’s time to toss it and treat yourself to a new one. Deal?
Cinnamon
Cinnamon is loaded with antioxidants and is known for its ability to regulate blood sugar levels, reduce inflammation, and improve heart health. It also has antimicrobial properties, which can support immune function.
Sprinkle 1 teaspoon ground cinnamon on oatmeal, yogurt, or in smoothies.
Add cinnamon to baked goods like muffins, cakes, or cookies.
Use it to season savory dishes, like roasted vegetables or chili.
Cloves
Of all the spices, cloves are the richest in antioxidants and have strong anti-inflammatory properties. They also contain eugenol, a compound that has been shown to have pain-relieving and antibacterial effects. Cloves can also help with digestive issues and support oral health.
Add whole cloves to simmering stews or soups for a warm, spicy aroma.
Use ground cloves in baked goods like gingerbread or fruit pies.
Brew clove tea by steeping a couple of cloves in hot water.
Ginger
Ginger is widely known for its digestive benefits, particularly in soothing nausea, improving digestion, and reducing bloating. Let’s be honest – whose mom didn’t ply them with ginger ale every time they were sick? Mine sure did! But what she didn’t know is that ginger also has anti-inflammatory properties and can help with muscle pain relief. As someone prone to both migraines and motion sickness, I never go anywhere without some form of ginger on hand!
Add fresh ginger to stir-fries or smoothies.
Brew ginger tea for a warming, stomach-settling drink.
Use ground ginger in baked goods like gingerbread or cookies.
Nutmeg
Another favorite flavor of the season, nutmeg boasts anti-inflammatory and antioxidant properties. It's been traditionally used to support digestion, reduce pain, and improve sleep quality due to its mild sedative effect. And who doesn’t need a little extra sleep during the holidays?
Sprinkle nutmeg over oatmeal, smoothies, or yogurt for a sweet, warm flavor.
Use it in baking, especially in desserts like pies, cakes, or cookies.
Add a pinch to savory dishes like creamy sauces, soups, or mashed potatoes.
Paprika
Paprika, made from dried peppers, is a great source of vitamins A and E. Plus, it contains capsaicin, which has been shown to reduce inflammation and boost metabolism. It's also rich in antioxidants, supporting immune health.
Sprinkle paprika on roasted vegetables, meats, or eggs for added color and flavor.
Mix it into marinades or rubs for chicken, fish, or tofu.
Add it to soups, stews, or chili for a smoky kick.
Saffron
Saffron is a luxury – and the price tag proves it. But with its vibrant color and unique flavor, it’s a must every once in a while! Loaded with antioxidants, saffron contains compounds that may help improve mood, reduce inflammation, and protect brain cells.
Soak saffron threads in warm water or milk and add to rice, risottos, or soups for a rich golden hue.
Add it to baked goods or desserts like cakes, cookies, or puddings.
Use it in Middle Eastern or Mediterranean dishes, such as tagines or paella.
Turmeric
Not gonna lie. This one’s my favorite. (I know… we’re supposed to love all our spices equally. Oh, no, wait - maybe that’s children.) You’ll recognize it from its bright yellow color and earthy flavor. Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. Research shows it may help reduce symptoms of arthritis and other joint pain, improve brain function, and support heart health. One thing to note – combining it with black pepper is the best way to reap all the benefits. Black pepper enhances absorption of curcumin. You can also buy a turmeric blend with the black pepper already added.
Add a teaspoon of turmeric to smoothies. Because of its earthy flavor, I recommend starting with ¼-½ teaspoon and working your way up.
Sprinkle turmeric into rice, soups, and stews.
Use it in marinades for chicken, fish, or tofu.
Make a warm cup of this Golden Turmeric Milk, a soothing drink packed with the health benefits of turmeric and other warming spices.
What better time to add more spice to your life than the holidays when we all spend a little more time in the kitchen than usual?
At the very least, give yourself a dose of “me time” with a cup of Golden Turmeric Milk as a way to end the day. And let me know what you think when you do!
