Class #15 Herbs and Spices Nutrition Class #15 Herbs and Spices

Homework Assignment Did you prepare one meal rich in beta-carotene and one meal rich in lycopene? What did you make? Did you notice the bright colors in the produce section at the grocery store?

Herbs and Spices Spices come from the bark (cinnamon),root (ginger, turmeric), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berry (black pepper), or the fruit (allspice, paprika) of tropical plants and trees. Herbs are leaves of low-growing shrubs. Examples are parsley, chives, marjoram, thyme, caraway, dill, oregano, rosemary, savory, sage and celery leaves. Seasoning blends are mixtures of spices and herbs. Spices and herbs add a negligible amount of calories to your food but lots of flavor. And they can help you reduce salt and fat in your recipes. Some spices even boast health benefits because they're good sources of antioxidants. (Mayo Clinic) Click on the link to show the video from nutritionfacts.org http://nutritionfacts.org/video/antioxidants-in-a-pinch/

GINGER ROOT Ginger can add zest and flavor to dishes while offering possible health benefits. Known for it’s anti-inflammatory properties May be effective in relieving gastrointestinal stress May boost your immune system Quick Tips: Use in tea, with fruit, in fruit and vegetable dishes, with Asian dishes.

Possible Benefits: Anti-inflammatory, Lots of flavanoids, vitamins K,C Cloves Possible Benefits: Anti-inflammatory, Lots of flavanoids, vitamins K,C Uses: Ground cloves to sautéed vegetables, pierce an onion with a clove and add to soups, ground cloves to sweet potatoes, squashes, add to warm beverages

Oregano Oregano Possible Benefits: Potent anti-oxidant, anti-bacterial, Vit K, Iron, Calcium Uses: On Italian foods, eggs or egg whites, salads, salad dressings -add toward end of cooking process-excess heat-loss of flavor Native to Northern Europe

Basil Possible Benefits: Magnesium, Muscle and blood vessel relaxation, heart health, vit C, iron, anti-inflammatory Uses: Italian Foods, Stir-frys, eggplant and tofu dishes, Tomato Soups, Tea

Peppermint Possible Benefits: Digestion, Anti-Cancer, Muscle Relaxation, Respiratory Benefits, May help with asthma Uses: Tea, Salads, Fruit, Soups

Cinnamon Possible Benefits: Anti-clotting, anti-bacterial, better blood sugar control, enhanced brain function Uses: Bean dishes, hot cereals, warm beverages, fruit

Turmeric Possible Benefits: Boost to Immune System, Brain Function, Decrease tumor growth, arthritis, anti- inflammatory Uses: Sautéed Veggies, Soups, Eggs, Lentils, Mustard

Typical Grocery Store Spices On average have been on the shelf for 9-12 months Sat another 12 months in storage Poor quality May contain contaminants Take a marker and write the date of purchase on the container so you at least know how long it has been sitting in your cupboard.

Purchase Whole Spices Grind them yourself Will stay fresh longer You know what you are getting Ground spices may have other ingredients such as salt, rice or flour mixed in and FDA regulations do not require suppliers to list these add-ins as ingredients. Also, ground spices are not required to be free of contaminants. If you grind them right before using them, you will retain more nutrients and flavors.

How Do I Get Better Quality Spices? Go to Ethnic Markets Find a local spice merchant Order quality spices online Penzeys (USA) Mountain Rose Herbs (USA) World Spice (Canada) Go to Ethnic Markets. Often ethnic markets have good quality whole spices at affordable prices. They are selling spices that are used regularly and are re-stocked much faster than an average grocery store where spices may sit for much longer. Of course ethnic markets can sell poor quality spices as well, but talk to the staff. Smell the spices and buy a small amount to try at home to see if you like them. Source a local spice merchant. These spices shops nearly always guarantee quality and freshness. The best part? You can usually chat with the staff about how to incorporate their products into your cooking. Some may even have recipe cards to hand out. Source Quality Spices Online. If you cannot locally source whole spices, consider purchasing online from a reliable company. There are many options out there. Here are my recommendations: Penzey’s Spices (USA) World Spice (USA) Epices de Cru (Canada) Mountain Rose Herbs (USA)

Approximate EQUIVALENT amounts of different forms of herbs: 1 tablespoon fresh herbs 1 teaspoon dried herbs As a general rule, add FRESH HERBS near the end of cooking or just before serving. Prolonged heating can cause flavor and aroma losses.

Storing Spices Typically in a cool dry place Best to keep away from stove, dishwasher Best to buy whole and grind as you use Spices will stay fresh and last longer when stored away from heat and humidity.

Refrigerator/Freezer Storage? Refrigerate paprika, chili powder, and red pepper for best color retention, especially in the summer. Most herbs can be chopped and frozen. Consider freezing parsley in ice cube trays with water for easy addition to soups. Freezing is great for when you get a good sized batch of fresh herbs, and will not be using it all in the next few days.

When to use it by? Ground spices = 1 year Whole spices= 2 years Frozen=5-6 months PRESENTATION TIP: You might have people raise their hands if they have spices over 1 year old, then over 2 years old, then over 3 years old and then 4 OR MORE years old! PRESENTATION TIP: On a personal note, I share here that I like to date spices and herbs when I purchase them rather than when I open them. This helps you avoid the situation of discovering an unopened container of a questionable age in the back of your cupboard.

How can herbs and spices help with weight loss? “….removing a tablespoon of fat removes about 10 grams of fat and 100 calories – an amount which could represent a 10 pound weight loss in a year. The calories in herbs and spices are far less than in breadings, batters, gravies, sauces and fried foods.” Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension SPEAKING POINT: It takes an excess of about 3,500 calories to gain a pound. Break that into smaller bites and 100 extra calories a day can put on about 10 pounds a year. The GOOD NEWS is LOSING 10 pounds can be as easy as eating 100 calories LESS each day for a year. PRESENTATION TIP: I carry with me two LARGE plastic jars, each filled with 5 pounds of a yellow-colored vegetable shortening (shortenings advertised as “butter-flavored” are yellow in color) . I hold these up to show how those small bites can add up over a year’s time.

Homework Assignment Make a new recipe using an herb or spice that you haven’t tried before!