Cooking Tips

Good reasons to season

Not feeling great? Before you head to the medicine cabinet, take a look in the kitchen cupboard. You may be surprised to find many of the same ingredients on your kitchen spice rack as you do in your daily supplements and vitamins.

Herbs and spices, particularly fresh ones grown in your garden, may have medicinal benefits that can help build your body's defenses against many viruses and diseases.

"Research is constantly underway which is proving that herbs and spices have medicinal properties and are valuable for our health," said Syeda Farid, a registered dietitian at Swedish Covenant Hospital and Galter LifeCenter. "But even without the scientific proof, many cultures use spices on a daily basis to help make food more healthy and delicious."

For example, turmeric is used medicinally in many Asian countries to suppress the development of stomach, breast, lung and skin cancers, speed the healing of injuries and improve the appearance of skin. Scientific tests have not yet proven these benefits, but they are embraced internationally.

Garlic is another good example. Whether dried, freshly chopped or crushed, garlic contains allicin, a powerful antibiotic and anti-fungal compound that may help reduce high cholesterol, blood pressure and the risk of heart disease, as well as prevent certain types of cancers, particularly in the stomach.

Many other common herbs and spices have possible health benefits: Ginger has been found to ease stomach disorders and migraines; basil acts as an anti-inflammatory; peppermint improves digestion and alleviates headaches; and cinnamon helps lower blood sugar levels.

Substitute for spices
Beyond the physical make up of the spices, using herbs and spices rather than oils, sugars and salts can improve your diet overall. The calories in herbs and spices are far less than those found in breading, batters, gravies, sauces and fried foods, but can be just as or more flavorful.

Removing just a tablespoon of salt and oil from a meal removes about 10 grams of fat and 100 calories, Farid said.

Rather than using salt, she recommends using black pepper, garlic powder, curry powder, cumin, dill seeds, basil, ginger, coriander or onion. For sweet dishes, in place of sugar, try allspice, anise, cardamom, cinnamon, cloves, ginger, mace or nutmeg.

Farid also points out that aromatic and flavorful plants used for cooking have been known to increase tranquility and can actually improve your mood.

"The aroma of herbs and spices is what draws people to the table to be together. This is therapeutic in itself," Farid said.

Enjoy the spice of life
The key to enjoying all of the benefits of these spices, Farid said, is in moderation and balance.

"You should use these spices first to enhance the flavor of your food, then to enhance the capabilities of the healing properties in the food," she said.

This article was originally printed in Well magazine, the precursor to this site, in May 2009. Written and edited by the editorial staff of Well magazine and Well Community.

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