Through my experience in coaching numerous individuals on their journeys to better health, fitness, and wellness, one recurring perception I’ve encountered is the belief that healthy food lacks the deliciousness of more indulgent alternatives.
While everyone has their own culinary preferences, I’m here to tell you that with a little education and creativity, healthy foods can be absolutely flavorful, satisfying, and cost-effective to prepare.
Today, I want to expand on this topic by sharing an extensive list of herbs and spices that not only add enjoyable flavors to our favorite dishes but also contribute to our overall well-being.
- Cinnamon: Beyond being a holiday spice, cinnamon has properties that help reduce high blood sugar, lower cholesterol levels, and manage triglycerides. Its uses are versatile, ranging from adding warmth to yogurt to providing depth in sauces and spice rubs.
- Sage: Research studies have shown that incorporating sage into our diet provides measurable brain and memory health benefits. While commonly associated with Thanksgiving dishes, sage can also be used in salads, soups, to flavor roasted or stewed meats, and in various herbed pilaf recipes using brown rice, cauliflower, quinoa, and more.
- Turmeric: This flavorful spice, commonly found in Middle Eastern cuisine, possesses powerful anti-inflammatory properties. Studies indicate that a diet high in turmeric aids in pain management and helps reduce pain and swelling in individuals with severe arthritis. Embrace its versatility by sprinkling it over roasted vegetables, incorporating it into marinades for poultry and seafood, adding it to salads, or creating flavorful curries.
- Rosemary: Adding a sprig of this herb to roasted, stewed, and braised foods imparts a subtle sweet flavor. Moreover, recent research highlights the benefits of rosmarinic acid found in rosemary, which helps combat nasal congestion caused by allergies.
- Garlic: This pungent bulb, often associated with Italian cuisine, offers countless uses in the kitchen. One noteworthy secret is that garlic powder serves as a fantastic alternative to salt when seasoning various foods. A light sprinkling over eggs, sautéed or grilled vegetables, fish, or grains like brown rice or quinoa significantly reduces your daily sodium intake. Additionally, garlic has been shown to improve heart health, lower high blood pressure, and effectively reduce total and LDL cholesterol levels.
In addition to the aforementioned herbs and spices, there are several others that also offer a dual benefit in terms of flavor and health:
Ginger, Cayenne, Peppermint, Oregano, Basil, Thyme, Parsley, Chamomile, Dill, and Cilantro.
While this list is not exhaustive, I encourage you to find inspiration in these examples and conduct further research on your own, while seeking to expand your “culinary horizons!”
Discovering and harnessing the power of herbs and spices will help you transform your healthy foods into enjoyable and delicious culinary creations. Embrace the variety and flavors they offer, and make your wellness journey a flavorful and satisfying one!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
