Health benefits of herbs & spices + are you making these 5 common mistakes?

There’s great news when it comes to the health benefits of herbs and spices! Plus they’re easy to use. But don’t make these 5 common mistakes.

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I’ve got a spice cabinet, a spice drawer and an overflow shelf too.

Plus, I’ve got basil, lemon verbena, and parsley as tall as 2 feet in a giant bucket on my back deck. And more herbs in the garden begging for sunlight between tomato plants and okra. And mint coming out to kazoo.

 

While some healthy herbs and spices are pricey, most are not. It’s strange to think that way back in the day (the Middle Ages), pepper was so valuable it was counted out one peppercorn at a time.

Take your everyday cooking from good to great

By mixing up your herbs and spices, you can create a different meal every day! (And I’ve got you covered. Download my herbs & spices cheat sheet for your next healthy, tasty meal.)

The simple chicken breast or fish fillet, for example, travels the world’s palate. Cross the ocean into China when you sauté your meat with gingerroot and add sesame seeds and soy sauce. Move southwest for an Indian flavor with cinnamon, cloves, cardamom and turmeric. Season with garlic, marjoram, oregano and parsley for a beautiful meal in Italy. Whatever your taste or mood, find it in the spice aisle of your grocery or in your own herb garden.

My love of these and other seasonings goes on beyond their magic in the pot and on the plate.

Health benefits of herbs and spices

Herbs and spices have health-boosting effects beyond simply reducing your sodium intake. Like fruits and vegetables, they’re loaded with disease-fighting phytochemicals. Though research is still emerging, compounds in herbs and spices likely shield our health in many ways.

They may:

• boost insulin sensitivity (yay for people with prediabetes or diabetes)
• act as antioxidants
• act as antimicrobial agents
• protect against cancer
• fight pain
• stimulate the immune system
• aid blood sugar control
• lower chronic inflammation
• reduce blood cholesterol and triglyceride levels
• improve blood vessel function
• fight nausea
• decrease the risk of blood clots

Who wouldn’t want these potential health benefits of herbs and spices on top of their flavor wizardry?

Do note that I said potential health benefits. It’s easy to let headlines as enticing as cinnamon lowers blood sugar or turmeric reduces inflammation to sway us to sprinkle and shake seasonings over our usual diet instead of focusing on the quality of our usual diet. For example, you may have heard that spicy peppers can help you lose weight. Actually, we don’t have evidence for this. Here’s what we do know:

Capsaicin, the fiery compound in chili peppers, bumps up your metabolic rate very slightly and for a short time. But studies don’t show this minute and short-lived effect can help you drop pounds.

Find out about other so-called metabolism boosters.

Do you make any of these 5 common mistakes?

How you use and store them affects the flavor and health benefits of herbs and spices.

Mistake #1: You shake over a hot pan

Shaking a spice bottle over a steamy stew pot or a hot roasting pan of chicken begs moisture to creep into the bottle. The remaining seasonings can give up some of their health prowess, lose flavor, and clump together in a sticky, difficult-to-use blob.

Instead, pour herbs and spices into your hand or use a measuring spoon. My favorite spoons are shaped to fit nicely into a spice jar like the ones in the picture where I’m measuring cinnamon.

Be sure to store dried herbs and spices in a cabinet or drawer to keep them from heat, moisture and sunlight, all of which deteriorate those fragrant, health-shielding gems.

Mistake #2: You add herbs and spices too early or too late

Thyme, rosemary and bay leaves hold up to the heat, so add them early in the cooking process.

The flavor of most other herbs fades with too much cooking time, so add them late in the cooking process or add them more than once. Basil, tarragon and cilantro are delicate, so add fresh versions at the end of cooking or even just before serving.

Fresh herbs make a tasty garnish that finishes a dish beautifully.

Mistake #3: You don’t add enough herbs and spices

If you like a particular flavor, go for it. Add a little, and if your dish can stand some more, add a bit more.

I typically add more cinnamon, cumin and coriander than many recipes call for because I love these flavors. I also prefer a heaping of fresh herbs in a grain-based or bean salad. If I’m going to chop 3/4 cup of parsley, for example, I may as well chop a full cup for a much better tasting tabouli.

Mistake #4: You stick with the same old thing

Find your adventuresome side, and try something new.

So you don’t waste money, buy the smallest package available. If you can, buy dried herbs and spices from a store that sells them in bulk. You can purchase as little as a spoonful or enough for a single recipe.

Not sure how to find something new? Start with whatever ethnic foods you enjoy in restaurants and search a few recipes online.

Mistake #5: You add sodium without knowing it

Premixed seasoning blends are a terrific way to save space in your spice cabinet (hmm, maybe I should head this advice) as well as a way to save money. Try lemon pepper, Italian seasonings, garlic and herb, jerk seasonings and more. Just be sure they’re sodium free. I know it doesn’t sound like it should have salt, but lemon pepper usually does. Many others do too.

Don’t miss out on the taste & health benefits of herbs and spices

Want an herbs and spices cheat sheet?

If you want to get more creative in the kitchen, download my handy chart of the best uses for herbs and spices that also boost your health.

Cheers to delicious, disease-fighting food! And all the health benefits of herbs and spices!