Many herbs and spices have benefits beyond tasting good. Here are some of them along with ways to add them to your menu.
Cinnamon
Health Benefit: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes.
Cooking Tip: Dip berries or bananas in sour cream (low fat if possible), then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.
Turmeric
Health Benefit: Contains curcumin, which can inhibit the growth of cancer cells.
Cooking Tip: Adding 1/4 teaspoon turmeric to water when cooking 1 cup rice gives it a nice Indian flavor.
Rosemary
Health Benefit: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.
Cooking tip: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.
Garlic
Health Benefit: Destroys cancer cells and may disrupt the metabolism of tumor cells.
Cooking Tip: Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.
Paprika
Health Benefit: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers).
Cooking Tip: Mix 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.
Ginger
Health Benefit: Can decrease motion sickness and nausea and may also relieve pain and swelling associated with arthritis. Note that too much ginger can cause stomach irritation and that ginger can also hinder blood clotting, so if you’re about to have surgery or are taking blood thinners or aspirin, talk to your doctor beforehand.
Cooking Tip: For motion sickness, try having one or two pieces of crystallized, or candied, ginger. Make sure ginger is listed as an ingredient because some candied products or ginger ales contain only a small amount or a synthetic form. You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).
Oregano
Health Benefit: A USDA study found that, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.
Cooking Tip: Spice up tomato soup by adding 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.
