Many people are intimidated by the wide variety of herbs and spices available to enhance the flavors of food. Each year, the first week of May is dedicated to recognizing the potential flavor and health enhancement provided by herbs and spices.
The general term would be seasonings, with herbs being the category using the leaves and/or flowers of small shrubby plants. Examples of these are basil, oregano, rosemary, thyme, parsley, chives and parsley. Spices, on the other hand, originate in the roots, bark, seeds, berry, bud or fruit of both plants and trees. Some of the more common spices include cinnamon, ginger, black pepper, paprika, and garlic and onion powders.
There is a difference in the amount of seasoning to be used depending on whether it is being used fresh, dried or ground. Any recipe can be adapted to what you have on hand by using the following formula. One tablespoon of fresh equals 1 teaspoon of dried or equals - teaspoon of ground seasoning. With many people trying their hand at windowsill herb gardening, this formula lets you add just the right amount to flavor enhance your foods.
Various herbs and spices bring with them a multitude of health benefits in addition to flavor.
In our information age, we read a lot about the anti-inflammatory properties of turmeric root. As little as teaspoon added to your scrambled egg, chicken breast or baked fish can assist in easing achy joints. It is recommended to add no more than teaspoon to a recipe as it may overpower other flavors. Turmeric enhances the flavors of meat, vegetables and grain dishes.
Did you know the basil added to your favorite spaghetti sauce is not only providing flavor but is also beneficial in fighting colds? Basil is also a great herb to brew into a hot drink to stop diarrhea. Likewise, fenugreek is best known for giving Indian and Middle Eastern dishes their unique flavor. However, fenugreek seeds brewed into a hot drink will open stuffy sinuses, reduce cholesterol and lower blood sugar.
To maximize the flavors and health benefits of seasonings, make sure you are adding them at the best time while cooking. More delicate herbs should be added a minute or two before the end of cooking or sprinkle them on the food before it's served. This includes basil, chives, cilantro, dill leaves, parsley, marjoram and mint. Less delicate fresh herbs such as dill seeds, oregano, rosemary, tarragon and thyme, toss in the last 20 minutes of cooking.
Dried herbs being used whole (bay leaves, whole allspice, whole cloves) need at least an hour cooking time to release their flavors. As for dried ground herbs and spices, it is best to use these at the end of cooking to avoid flavors "cooking away."
Herbs and spices add flavor and bonus health properties to our food. They provide alternatives to salt or are complimented by just a pinch of salt. If you are attempting to cut high calorie additives from your diet, seasonings provide a delicious avenue to improve your health!
Dr. Dianna Richardson has been serving Jefferson City and the surrounding communities for more than 22 years. She has worked in the field of health and nutrition as a wellness practitioner for over 30 years. Core to her practice remains use of nutrition to improve health, vitality and quality of life. Richardson holds a doctorate in naturopathy, along with degrees in nutrition and a master's degree in public health education. She may be found at the Health, Wellness & Nutrition Center, LLC on Dix Road in Jefferson City.
SIMPLE ROSEMARY LIME CHICKEN
Makes: 4 servings
4 boneless, skinless chicken breasts (thighs may be substituted)
2 tablespoons olive or avocado cooking oil
cup white wine or chicken broth
cup lime juice
2 tablespoons fresh minced rosemary (or 2 teaspoons dried & crushed)
teaspoon ground turmeric
teaspoon powdered garlic
teaspoon salt
teaspoon pepper
Flatten chicken to inch thickness. In a large skillet add cooking oil and brown chicken over medium heat. Add all the remaining ingredients to skillet. Cook uncovered until chicken is no longer pink in center. (About 5-8 minutes for breasts and a little longer for thighs). Serve with roasted veggies, sautéed veggies, or other favorite side dish!