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It's time to spice up your life! Summer months lend themselves to lots of fresh fruits and vegetables - but I often forget to enhance my meals with spices and herbs when fruits and veggies taste so great in season! Here's a sneak peak of a document my clients get along with their program in order to enhance antioxidants in their diet with herbs and spices!
Further to my wonderful student Cassie's post on the health benefits of herbs and spices, I'm presenting to you the herbs and spices in order of highest antioxidant capacity. If you'd like to read the original post with more information, click here!
Here they are - the top ten that I like to use, in order of highest to lowest ORAC (oxygen radical absorbance capacity) value per gram, with accompanying ideas of what foods and flavor to add them to!
*This list presents spices in order of the dry herb or spice’s ORAC value. The fresh herbs typically have half the antioxidant power of the dry version per gram, although typically recipes will call for twice or more the volume of fresh herb or spice as is required of the dry version.
Cloves
The highest ORAC score! The essential oil is beneficial for toothaches. Use in sweet baking and sprinkle into fruit puree or compote.
Sumac
A sour red or purple-tinged spice popular in Middle Eastern dishes. Sprinkle over salads flavoured with lemon juice and olive oil.
Oregano
The oil is noted to have antibacterial and antiviral properties. Use in Italian cooking, in or over savoury breads, and root vegetables.
Rosemary
A sharp, earthy and almost floral flavor. Sprinkle on baked root veggies, savoury egg or egg-like dishes, or proteins.
Peppermint
Helpful with digestion and IBS, but not with pre-existing reflux disease. Use to flavor chocolate dishes, or make tea from dried or fresh leaves.
Thyme
A strong, earthy flavoru. Pairs with sumac/sesame seed/salt in some dishes.Sprinkle on baked root veggies, savoury egg or egg-like dishes, or proteins.
Chaga Mushroom
A powder made from the chaga mushroom. Use to flavor creamy sweet drinks or creamy and savoury sauces.
Cinnamon
Also has properties that aid in blood sugar control. Add to breakfast cereals, baking, fruit, or granola, or when cooking curries.
Vanilla bean
Try to find the whole bean and soak to use like you would a cinnamon stick.Enhances sweet baking and other sweet recipes.
Turmeric
Take ¼ teaspoon daily! Blend into yellow-tinged smoothies and sauces, or make “Golden mylk”.
AND FINALLY... PRESENTING... NOURISHED BY BRI'S UNIQUE SPICE BLENDS!
Keep these close at hand while doing your cooking and baking, and keep spices and tasty flavours in the spotlight of your diet!
Greek spice: 2 tbsp oregano, 1 tbsp coriander, 1 tsp thyme,
Middle Eastern salad spice: 1 tbsp sumac, 2 tbsp thyme, 1 tsp dry mint, 1 tbsp sesame seeds
Middle Eastern savoury spice: 1 tbsp allspice, 1 tsp pepper, 1 tsp cinnamon, 1 tsp crushed cardamom seed, 1 tsp cumin, 1 tsp white pepper
Thai spice: 2 tbsp curry powder, 1 tsp chili flakes, 1 tbsp coriander, 1 tsp turmeric, 1 tsp dry mint
East Indian spice: 1 tbsp curry powder, 1 tbsp cumin, 1 tsp coriander, 1 tbsp chili flakes, 1 tsp saffron, 1 tsp cinnamon, ½ tsp cloves
Cajun spice: 2 tbsp smoked paprika, 1 tbsp chili powder, 1 tbsp black pepper, 1 tsp turmeric
Mexican spice: 1 tbsp cocoa powder, 2 tbsp chili powder, 1 tsp coriander, 1 tsp cayenne
Italian spice: 2 tbsp basil, 1 tsp pepper, 1 tsp oregano, 1 tbsp garlic powder
Sweet baking spice: 2 tbsp cinnamon, ½ tsp cloves, 1 tsp allspice, 1 tbsp ginger
Chocolatey spice: 2 tbsp cinnamon, 1 tsp cayenne pepper, 4 tbsp cocoa powder, 1 tsp ginger
Hungry for more information on antioxidants and their role in the body? Check out the links below - or, even better - speak to your workplace about having me come in to do a presentation on inflammation and food!