Top 5 Spices for Healthy Cooking
Some of these spices may already been in your pantry, but are you using them to their full potential?
Herb vs. Spice
Yes, there is a difference between herbs and spices. It all depends on what part of the plant it’s from. Herbs are the leafy part of the plant; spices come from the bark, root, fruit, seeds, flowers and buds. (Check out our list of Top 5 Herbs for Healthy Cooking.)
1) Cinnamon
You’d think cinnamon sticks were going out of style the way I go through them! The sticks come from the bark of the cassia (or cinnamon) tree. You can also buy ground cinnamon. Either form works well in sweet and savory dishes. I add cinnamon to pork or chicken dishes or sprinkle it into oatmeal chocolate chip cookies. You can also create a simple sweet sauce with honey and cinnamon and toss in your favorite fruit. I often throw a couple fresh sticks in a batch of oatmeal when cooking (make sure to remove them before serving).
- Recipes to try:
- Caribbean Pork Curry
- Oatmeal Chocolate Chip Cookies
- Fruit with Honey-Cinnamon Sauce
- Banana-Walnut Oatmeal
2) Nutmeg
Columbus was searching for nutmeg when he set out for the East Indies. Luckily, you probably have some in your cupboards or can find it at any grocery store — whole or ground. Nutmeg has a spicy-and-sweet flavor, which goes well with baked goods, creamy white sauces (i.e. béchamel) or custards. Unexpected perhaps, but you can also add it to veggies such as potatoes, spinach and winter squash.
3) Cumin
This spice — actually a dried fruit — dates back to ancient times. You’ll find it in three colors: amber, white and black; it’s available in ground or seed form. Cumin is popular in Middle Eastern, Asian and Mediterranean cuisines. The aromatic, nutty flavor enhances the flavor of curries, chili powders as well as beef, chicken or seafood dishes. Cumin pairs well with legumes like in a hearty lentil soup and white bean chili or as a delicate dressing in a chickpea and spinach salad.
- Recipes to try:
- Cumin Grilled Chicken Breasts
- Moroccan-Style Tilapia with Cumin, Mango and Cilatro
- Cumin-Scented Wheat Berry Lentil Soup
- White Chili
- Chickpea and Spinach Salad with Cumin Dressing and Yogurt Sauce
4) Cardamom
This aromatic member of the ginger family is native to India and is available ground or in the pod. Its pungent odor and a warm, spicy-sweet flavor is popular in Scandinavian and East Indian cooking. When using cardamom, remember a little goes a long way! Kick up a stew or chili by gently crushing the shell of the pod to release the seeds inside. Add the pod and seeds to the pot (the shell will disintegrate while it’s cooking). Use some to boost carrots or combine with cinnamon in a quick rice pudding.
- Recipes to try:
- Indian-Spiced Kale and Chickpeas
- Roasted Carrots with Cardamom Butter
- Instant Rice Pudding with Cinnamon, Cardamom and Blueberries
5) Paprika
Used to season many savory dishes, paprika is made by grinding sweet red pepper pods. You can find sweet or hot paprika, but the most pungent are typically available in ethnic markets (I’ve found some amazing ones in small New York City markets). There are endless ways to use paprika — add it to Chicken Parmesan as your “secret ingredient” or heat up some Cuban-style rice and pork. Check out this combo of orange and lamb paired with paprika, cumin, yogurt and lemon juice — delicious!
An Extra Tip
One of the best ways to get to know your spices flavors is through blind taste testing. Try closing your eyes and put a small dab on your tongue. Concentrate on what you taste (and smell) — that will help you remember the flavor. Then when you’re cooking or dining out later, you might be more likely to think, “Hmm, this could use more cumin” or come up with your own combos.
TELL US: What are your favorite spices and how do you use them?
Cumin is one of my favorite spices – I absolutely love it! You should definitely try out this recipe for Mesopotamian Fish Salad which uses both cinnamon and cumin. Enjoy!
Cardamom is my favorite and I see it listed right there at number 4. I use it for that “Mexican” effect – something spicy.
What? No ginger!? Powerful, healthy, BOLD, versatile, and fragrant. I know I shouldn’t but I put it in almost everything. My taste buds are probably burned out/off.
I will have to go with Cumin. The more you put in Chili the better it test I go with a He pen table spoon or more.I use it in all my cooking also very good in soups and stews.
What, no garlic. I would have thought garlic would be in the top 5.
saffron-it’s good with chicken, fish and on rice
Allspice is a staple in my kitchen. I use it in lots of Middle East cooking. I like keeping some “mixes” on hand like Old bay, a good hot madras curry powder, Chinese 5 spice and a middle eastern mix.
I put my 3 faves in everything I eat:
TUMERIC, GROUND GINGER, GROUND PEPPER! LOVE IT!
Paprika is my favorite spice,I use a little in almost everything i cook,I like the Hungarian paprika the best.
We must not forget about turmeric and it’s wonderful medicinal properties! Best way is to start it in oil to release these qualities.
Cilantro is my new herb of choice. I mixed it with mayo and put it on my turkey burgers then thought, why not in mustard to cut down on fat and calories? It doesn’t take long to make. I usually put a pinch o garlic and onion powder with it.
I use lots of Rosemary and thyme in my soups, some roastand chicken. And garlic in almost everything.
I’ve recently discovered Smoked Paprika and love it! It’s very versitile…Try it!
Love smoked paprika. A really great ingredient for dry rubs. Very versatile and adds an extra depth of flavor.
I recently found smoked paprika. It is sooo good in everything and especially in chili whether vegetarian or with ground turkey (I don’t use much beef)- even good on pan-fried salmon – tastes like barbecued. I have always loved cilantro so much. I use lots of onion powder and garlic powder as I can’t use salt and thyme on chicken and cumin on many things are excellent also.
Basil adds so much excitement to nearly any dish – sauces, vegetables, meats — I pair it with rosemary in many meat dishes, particularly chicken. I grow both in my herb garden, right outside the kitchen door, so I always have fresh available
saffron…….love it in arroz con pollo and middle eastern dishes
I put garlic, cayene, coriander and cumin in almost everything I cook, sometimes I would add fresh ginger for a warming touch
I would definitely include cayenne pepper, turmeric, allspice and tellicherry peppercorns. And with so many folks always on a diet anything that can rev up the metabolism even just a tiny bit certainly can't hurt.