Celebrating a World of Flavors

Popular herbs and spices used internationally include turmeric, mint, ginger, curry, saffron, cumin, cinnamon, basil, parsley, allspice, caraway, and cilantro. Herbs and spices add unique flavors to food without adding salt, which is good for heart and kidney health. Herbs and spices also are an extra source of fiber, which is good for digestive health.

Some examples of other health benefits that can be achieved through the use of spices and herbs include:

• Turmeric is a yellow spice commonly used in Asian cooking. Studies have shown that  turmeric may help prevent Alzheimer’s disease, heart disease, cancer, and can reduce some symptoms associated with depression. Powdered turmeric tastes great with rice, eggs, and roasted vegetables. It also can be blended into smoothies.
• Basil and oregano are popular and very fragrant herbs used widely in Europe. They contain special compounds that may help prevent cancer and reduce inflammation in the body. Try fresh basil and oregano leaves on tomatoes, salads, potatoes, and pasta. They also taste great with olive oil and lemon juice.
• Ginger is a popular spice used in Asian, African, Caribbean, South American, and European cooking. Research has shown that ginger has many health benefits to include alleviating pain, nausea, and indigestion, and helps with blood sugar control. Ginger also can be used fresh, dried, or powdered. Try adding fresh ginger to a smoothie or salad for a spicy kick. Powdered ginger can taste great in a stir fry or with different proteins like chicken or tuna.

Here are some cooking tips for using herbs and spices:

• Add dried herbs and spices while you are cooking rather than at the end for more flavor.
• Dried herbs and spices are more potent than the fresh versions so you can use less.
• Fresh herbs and spices are great to add after cooking for the strongest flavor.