Better taste and better health is a winning combination.
Light or earthy, cool or spicy, the infinite varieties of flavor raise cooking to an art and make meal time a joy, not just a time for refueling. Sometimes, though, pleasing flavors are created by adding too much sodium — something that’s less than ideal for anyone with high blood pressure or heart disease risk factors. Cooking with herbs and spices is a great alternative and doesn’t just reduce the amount of sodium in your recipes. Some herbs and spices have health benefits of their own.
Cumin
Used all over the world for centuries, cumin aids digestion, along with providing a nice chunk of your daily recommended iron. It’s also been known to lower LDL, or “bad”, cholesterol, according to the Diabetes Action Research and Education Foundation.
A study in Complementary Therapies in Clinical Practice also found a link between consumption of cumin and a decrease in participants’ body fat percentage.
Perfect Pairing: Chili
Cinnamon
Want sweet without the refined sugar? Turn to cinnamon. Though it’s often paired with sugar in sweet desserts, cinnamon by itself has been shown to help people with Type 2 diabetes by improving their insulin sensitivity, according to a study in the American Journal of Lifestyle Medicine. It also reduces appetite — a perfect excuse to use it on sliced apples for dessert as a way to keep you from snacking late at night.
Perfect Pairing: Pork chops
Peppermint
This flavorful mint is more than a pretty garnish. As a tea it can soothe upset stomachs and symptoms of irritable bowel syndrome. If you suffer from allergic rhinitis — also known as hay fever — peppermint can help provide relief by keeping your nasal passages open, according to a study from the Biological and Pharmaceutical Bulletin.
Perfect Pairing: Tea
Turmeric
This bright yellow powdered spice has anti-inflammatory properties, protects your heart health by lowering LDL cholesterol and fights cancer-causing free radicals, per the University of Maryland Medical Center. A small amount goes a long way, and its exotic flavor boosts almost any dish.
Perfect Pairing: Roasted vegetable
Get Cooking!
If you aren’t used to cooking with spices and herbs, incorporating them into your meal planning can be tricky. Fortunately, there are simple ways to flavor many of your favorite foods using spices — without using salt.
• Cumin can be used in a variety of international dishes, including Indian recipes and Mexican food. Try using it next time you make fish tacos.
• Thyme goes well with most vegetable or bean dishes, as it provides a nice earthy flavor.
• Ginger pairs well with vegetables like carrots, broccoli and squash, giving warmth to your dishes.
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This publication in no way seeks to diagnose or treat illness or to serve as a substitute for professional medical care.