Easy ways to add more spices to your diet
Most of my what I eat in a day is less a ‘traditional’ meal or recipe and more of a bunch of small plates or sides. Maybe some of you eat this way as well. If I’m making a more traditional meal, it’s dinner.
So how do I ensure I’m getting all of the many benefits of spices in the absence of making a recipe with a long list of ingredients?
Let’s start at the beginning.
Why add spices?
“Spices not only enhance the flavor, aroma, and color of food and beverages, but they can also protect from acute and chronic diseases.
There is now ample evidence that spices and herbs possess antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities as well as properties that affect cognition and mood.”
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If you’re not used to adding spices to everything(!) it’s bound to take a concerted effort to build this new habit.
Get creative! There is no ‘wrong’ spice to add to your favorite meals and snacks, as long as you like it. Just do the thing.
Here are a few of my favorite spice routines to get you going.
Oat groats with cinnamon, cardamom, cacao nibs, apple
Spices to add to coffee, oatmeal, plant-based yogurt, apples, smoothies
One of my favorite fall and winter snacks is apples with cinnamon, lemon juice and dates. You can find the details in my Like Apple Pie “recipe” blog post.
It comes together quickly and you get the added nutritional benefits of cinnamon and lemon juice.
Kite Hill plant-based, unsweetened Greek-style yogurt with cinnamon, blueberries, and ground chia seeds
Cinnamon
Health benefits: “In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound, cinnamon has also been reported to have activities against neurological disorders, such as Parkinson's and Alzheimer's diseases.”
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I use ceylon cinnamon when it’s available. If the cinnamon you buy at your local market doesn’t say “ceylon,” it’s safe to assume it’s cassia cinnamon.
If the cinnamon is not labeled with a specific type (e.g. Ceylon, Saigon), that’s a good signal it’s cassia cinnamon.
“It [cassia cinnamon] is very cheap and is the type most commonly consumed around the world. Almost all cinnamon found in supermarkets is the cassia variety.
Cassia contains a lot of coumarin, which can be toxic in large quantities. It is much safer to choose Ceylon if you eat a lot of cinnamon.
Overall, it’s not possible to say which one has more health benefits. However, Ceylon has far less potential to cause harm when consumed regularly.”
[source]
I wouldn’t normally link to Healthline (vs. PubMed), but it was the best I could find at this time.
I’m trying this Ceylon cinnamon. The price of the full bag is not inexpensive. However, looking at the price per ounce ($0.94), the price per teaspoon is 16 cents! I love using cinnamon, and the piece of mind that comes with using the type of cinnamon that doesn’t introduce the toxin concern (> 1 tsp per day) is worth it.
Smoothie with frozen banana, frozen mango, radish greens and ~1/2 tsp cinnamon
Cardamom
Health benefits: “The results of this research suggest that natural extracts of E. cardamomum and C. longa possess anti-inflammatory effects.”
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Spices to add to hummus
Try topping hummus with these spices.
Hummus with paprika and za’atar
Smoked paprika
Health benefits: “These results suggest that dietary intake of red paprika might be helpful for lowering the risk of diseases caused by oxidative stress.”
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Also add to tofu before air-frying or baking.
Za’atar
Health benefits: “Za’atar components may exert prebiotic-like effects on gut microbiota by enhancing the growth of beneficial bacteria…and reducing the relative number of potentially harmful and pathogenic bacteria. Additionally, Za’atar components may be beneficial in the treatment of intestinal inflammatory diseases and leaky gut syndrome. Numerous studies have reported the potential antioxidant and anti-inflammatory effects of Za’atar…”
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What’s in it?
Za'atar is generally a combination of dried oregano, thyme, and/or marjoram (woodsy and floral), with sumac (tangy and acidic) and toasted sesame seeds (nutty and rich). Za'atar sometimes contains salt, dried orange zest, dried dill, or the wild herb za'atar (also called hyssop), according to Bon Appetit.
Containing multiple spices, za’atar is a great bang for your buck.
Also add it to the top of your cooked favorite beans like chickpeas and black beans.
Fenugreek
Quick story, my first introduction to fenugreek was at the Noe Valley farmer’s market in San Francisco. There was a woman there “Juicy Lucy” with a stand who made fresh juices to order. My favorite was apple, celery, ginger, fennel. I think she named it “Heart.” Back to fenugreek, she also made fresh, from the farmer’s market, veggie stir-fry with fenugreek and a touch of quinoa, over a portable burner at her stand. I was blown away by this stir-fry. I would not have known there was fenugreek in the dish had I not asked her about it. This stir-fry was unlike anything I could buy elsewhere. It changed how I thought about what makes a good stir-fry —> the quality of the vegetables matter…veggies as the star with a smaller amount of quinoa —> cooking without oil —> trying ‘new to me’ spices.
Health benefits: “Fenugreek and its extracts improve glycemic and lipid profiles. Fenugreek is known to have antioxidant, anti-carcinogenic, gastroprotective, anti-inflammatory, antimicrobial, immunological, antiobesity, and hepatoprotective effects, and are beneficial to women’s health. Further, previous studies reported that fenugreek improved cognitive functions and Parkinson’s symptoms and showed antianxiety, antidepressant, and neuroprotective properties.”
[source]
Also add to veggie stir-fry after you turn off the heat on the pan.
Fenugreek
There are many other spices we could talk about (turmeric, ginger!), but I’ll wrap this up for now.
What are your favorite spices and how do you use them? Let me know in the comments below!
Thanks for reading!
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Eat more plants. 🥦 Hydrate.🚰 Move.🤸 Prioritize sleep. 🛌
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