Spice It Up: Your body will thank you

Published 8:00 am Wednesday, May 1, 2019

We’ve all heard the phrase, “variety is the spice of life,” but did you know that a variety of culinary spices can actually improve your life?

Spices originate from plants: flowers, fruits, seeds, barks, leaves and roots. They were some of the most valuable items of trade in ancient and Medieval times and people have passed down the methods for using plant remedies for centuries.

More recently, scientist have begun to study the powers of common herbs and spices. Spices add not only flavor to food, but also contain health benefits such as antioxidant and anti-inflammatory properties.

Just a little shake of a spice bottle can bestow powerful stuff. 

• Editor’s Note: It is best to talk with a doctor about specific remedies for health problems. 

You don’t need to board a merchant ship and travel half way around the world to enjoy these spices; just open a kitchen cabinet and you likely have some of the most beneficial spices within reach.

Cinnamon

Cinnamon is a staple in most households, which is a good thing because it has one of the highest antioxidant values of any spice. It has been shown to lower blood sugar and increase sensitivity to insulin, a welcome effect for diabetics in particular.

Cinnamon’s antimicrobial properties can help extend the life of foods. Most people associate cinnamon with desserts, but it is featured in many savory dishes also.

Try adding it to a stew or other non-breakfast or dessert dish and experience the depth it can create.

Garlic

Garlic is a species in the onion genus, Allium, and its close relatives include the onion, shallot, leek and chive. Studies of populations with low rates of heart disease — the No.1 killer in the United States — show that they have in common consumption of garlic.

Cultures that had no contact with each other centuries ago came to the same conclusion about the healing properties of this plant. Ancient Sumerian, Egyptian, Greek and Chinese people recorded using garlic to increase stamina, aid digestion and to treat heart disease and arthritis.

At a minimum, scientific literature supports the role of garlic consumption as having a cardio-protective effect.

Turmeric

Turmeric has gained popularity recently for its role in fighting inflammation and joint discomfort thanks to compounds called curcuminoids, the most important of which is curcumin. Turmeric may help reduce LDL cholesterol and prevent heart attacks in individuals post-bypass surgery.

Turmeric has a mustard-like, earthy aroma and adds a slightly bitter flavor to foods. The bold golden yellow hue of this spice gives curry its distinctive color.

Cumin

Cumin is one of the most popularly used spices in the world, taking the lead role in dishes from Mexico to India due to its nutty, warm, spicy flavor.

Cumin has been used to promote digestion by revving up the activity of digestive enzymes. It also contains high amounts of iron, a mineral essential to body function. Want a beauty boost? Cumin may aid in reducing wrinkles, age spots and sagging skin due to the presence of vitamin E.

Ginger

Almost everyone who has had an upset stomach knows to turn to ginger to curb nausea, but this delicate, sweet spice can do so much more. Chemical compounds in fresh ginger help your body ward off germs and fight bacteria that can cause periodontal disease.

The antioxidant power of ginger may be protective against chronic diseases like high blood pressure and heart disease, as well as promote healthy aging.

Nutritious food choices are often criticized as being bland, but using a variety of spices is a fantastic way to make meals delicious and interesting. Enjoying what you eat is key to sustaining healthy habits for the long term. By adding a little more spice to your life, you could not only be extending it, but also making it more vibrant.

All of these benefits cost only pennies a day with no side effects other than dishes bursting with flavor. If you’d rather take your spice in pill form, a host of supplement companies are happy to oblige, but just be aware that commercial supplements aren’t strictly regulated and you can’t be certain of what the pills actually contain.

We are fortunate to live in a climate that is amenable to growing all kinds of plants so consider growing your own spices and truly reap the health benefits of what you sow.

Pumpkin Chili with Kale

• ½ cup vegetable broth
• 1 onion, diced
• 1 Tbsp. garlic, minced
• 16 oz. whole baby bella mushrooms, stems removed and chopped into large chunks
• 15 oz. beans of choice
• ½ tsp. black pepper
• 14.5 oz can fire roasted diced tomatoes
• 1 Tbsp. tomato paste
• 16 oz. canned pumpkin
• 1 Tbsp. cumin
• 1 Tbsp. chili powder
• 1 tsp. onion powder
• 1 tsp. cinnamon
• 5-6 stalks kale
• pumpkin seeds for garnish

Dice the onion and mushrooms and drain and rinse the beans. In a medium pot over medium heat, add a splash of broth and sauté the onion until it starts to turn translucent. Add the garlic and stir together. Next, add the broth, mushrooms, tomatoes, beans and tomato paste. Stir to combine and let the flavors blend together for a few minutes. Reduce heat a bit and add the pumpkin and the rest of the spices. Stir to combine and let the chili simmer until you’re ready to serve.

To blanch the kale: In a large pot, bring water to a boil. Turn off the heat and then add the kale and boil for 2 minutes. Rinse with cold water.

Adapted from HealthyLittleVittles

Vegetable Curry

• 1 medium onion, finely chopped
• 4 garlic cloves, minced
• 3 tsps. ground coriander
• 1-1/2 tsps ground cinnamon
• 1 tsp. ground ginger
• 1 tsp. ground turmeric
• 1/2 tsp. cayenne pepper
• 2 Tbsps. tomato paste
• 2 15 oz. cans garbanzo beans, rinsed and drained
• 3 cups cubed peeled sweet potatoes, about 1 pound
• 3 cups fresh cauliflower florets, about 8 ounces
• 4 medium carrots, cut into 3/4-inch pieces, about 2 cups
• 2 medium tomatoes, seeded and chopped
• 2 cups vegetable broth
• 1 cup light coconut milk
• ½ tsp pepper
• 1/4 tsp. salt
• Minced fresh cilantro
• Brown rice cooked per package directions
• Lime wedges

In a large skillet, heat a splash of vegetable broth over medium heat; sauté onion until soft and lightly browned. Add garlic and spices; cook and stir 1 minute. Stir in tomato paste. Transfer to a 5- or 6-qt. slow cooker. Mash 1 of the cans of beans until smooth and add to the slow cooker. Stir in remaining beans, vegetables, broth, coconut milk, pepper and salt. Cook, covered on low, until vegetables are tender, about 4 hours. Sprinkle with cilantro and serve with rice and lime wedges.

Colorful Chopped Salad with Carrot Ginger Dressing

• 6 oz. chopped butter lettuce or romaine
• 1½ cups edamame, defrosted if necessary
• 1½ cups chopped purple cabbage
• 3/4 cup chopped red onion
• Florets from 1 head of broccoli, finely sliced
• 1 red bell pepper, chopped
• 1/3 cup roughly chopped fresh cilantro
• 1 batch of homemade carrot ginger dressing

Dressing

• ¼ cup extra-virgin olive oil
• ¼ cup rice vinegar
• 1 large carrots, peeled and roughly chopped (about ⅔ cup)
• 2 tablespoons peeled and roughly chopped fresh ginger
• 2 tablespoons lime juice

Adapted from Cookie and Kate

Mexican Rice with Black Beans and Corn

• 1 onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 cup frozen corn kernels
• 1 15.5 oz. can black beans, drained and rinsed
• 1 14.5 oz. can diced tomatoes, with juice
• 2 tsps. chili powder
• 1 tsp. cumin
• 1 cup brown rice
• salt and freshly ground black pepper
• Chopped cilantro, for garnish

In a Dutch oven or heavy-bottomed pot with a lid, heat the onion and bell pepper with a little bit of vegetable broth over medium heat, stirring frequently, until the vegetables are tender and the onion is translucent. Next, add the garlic, corn and black beans and cook for a few minutes until the corn and beans are heated through. Stir in 1 1/2 cups water, the diced tomatoes and their juice, chili powder, cumin, rice and a pinch of salt and pepper. Bring to a boil, cover, reduce the heat and simmer until the rice is cooked. Taste for seasoning and serve garnished with chopped cilantro.