Spice Up Your Health 0
Posted on 29, January 2018
in Category Tips
February is American Heart Month and how we season our food has a tremendous, direct impact on our heart health. Nutritious foods don’t have to taste bland. Use vibrant, herbaceous spices and seasonings to add a flavor punch to your next dish without going overboard with the salt shaker. Many herbs offer a host of heart health benefits. The American Heart Association’s Simple Cooking with Heart© Program offers the following ways to add flavor to your healthy heart cooking.
- Tastes somewhat sweet, earthy.
- Anti-inflammatory. Source of vitamin K. Phytonutrients protect cells.
- Delicious Pairings:Any Italian food like meatless lasagna or pasta with red sauce, Thai food like a stir fry with lots of veggies and sprinkled with peanuts, fruit like berries, peaches or apricots
- Extra Tip:Add dried to dish at least 15 minutes before they are done cooking for full flavor. Add fresh right before serving to avoid flavor loss or wilting.
- Is a blend of spices usually including coriander, fenugreek, turmeric, cumin, and others.
- Contains turmeric, powerful anti-inflammatory, antibacterial
- Delicious Pairings:Indian food like lentil potato stew, breakfast veggie and egg scramble, whole grains like brown rice or quinoa with cilantro, and tuna with celery and no added sugar low-fat yogurt for a delicious sandwich
- Extra Tip:Some curry powder can be hot and spicy. If you prefer a milder one (or a hotter one) look up a recipe online and make your own mix from spices in your spice drawer.
- Tastes toasty and earthy with a little spice.
- Promotes healthy digestion, immune function
- Delicious Pairings:Mexican food like black bean salsa or refried beans, fish such as tilapia, especially in fish tacos and root vegetables
- Extra Tip:Cumin is also part of the Indian spice mix garam masala. Delicious when paired with coriander in Mexican or Indian food.
- Tastes woody.
- Anti-inflammatory, antioxidants that support memory
- Delicious Pairings:Roasted meats like chicken, pork, lamb or salmon, mushrooms, raw or cooked, whole grain breads, and butternut squash or pumpkin
- Extra Tip:Long sticks of fresh rosemary can be used to brush marinades on meat or as a skewer stick for grilled kabobs.
- Tastes earthy.
- Rich in antioxidants, potassium and manganese support heart health
- Delicious Pairings:Any bean dish, blends well with bay leaves, parsley, or lemon zest, and roasted vegetables
- Extra Tip:Lightly crush dried leaves between your fingers when adding to a dish to release the flavor.
- Tastes sweet and spicy.
- Helps with blood sugar regulation, antiviral, antioxidants
- Delicious Pairings:Whole grain muffins, waffles, pancakes or breads and fruit crisps with oatmeal topping. Greek meat dishes like lamb or beef stew with oregano and onions
- Extra Tip:The natural sweetness means you can cut the amount of sugar in some recipes.