Add a little spice to your life!

If meal planning starts to feel a little dull, try adding a little spice to your life! Not only will it spice up your dishes with flavor, but some herbs and spices will work simultaneously to spice up your health. Incorporating a variety of herbs and spices into your food may help reduce salt intake, can reduce risk for chronic diseases, and help regulate blood sugar.

According to the American Heart Association (AHA), reducing sodium (salt) in your diet to 1,500 mg/day may help reduce the risk of heart disease and stroke. And according to the American Spice Trade Association (ASTA), the best spices to use when trying to replace the flavor of salt in dishes include garlic powder, curry powder, cumin, and ginger. Other spices that can contribute to good health are the ones considered to have antioxidant properties, like those found in your daily intake of fruits and vegetables, may help to reduce the risk for some cancers and other chronic diseases. In addition to your fruits and veggies, try adding some spices such as oregano, clove, peppermint or sage into your daily routine. And if you’re looking for more ways to regulate blood sugar levels, try incorporating some cinnamon! Cinnamon may also help to promote the burning of fat and calories.

Buying Tips

When experimenting with new herbs and spices in your meals and snacks, look for stores that sell spices in bulk. Buying in bulk can help you and your family explore new flavors by purchasing small amounts — but buying in bulk can also help you stock up on favorites instead of breaking the budget on just a tiny little jar. And remember — a little goes a long way in the spice world. So start small, and add as you go! And when it comes to buying dried or fresh herbs, either one will do the trick. Both dried and fresh options will still contribute to flavor as well as your health benefits!

How to Incorporate Curry

Add it to scrambles or omelets

Sprinkle into soups or stir-frys

Toss with veggies such as broccoli or cauliflower before roasting

How to Incorporate Oregano

Stir into spaghetti or pesto sauces

Mix into burger patties before grilling

Sprinkle onto chicken (whole or pieces) with salt and pepper before baking

How to Incorporate Cinnamon

Sprinkle on whole grain cereal or toast

Stir into warmed 2% or low-fat milk

Add a dash onto low-fat cottage cheese or yogurts with berries

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Becky Garrison is a senior in the Coordinated Program in Dietetics at the University of Idaho.