Spice Your Life Spices and Herbs

Spices Spices come from: the bark (cinnamon), root (ginger, onion, garlic) buds (cloves, saffron) seeds (yellow mustard, poppy, sesame) berry (black pepper), fruit (allspice, paprika) of tropical plants and trees.

Herbs Herbs are leaves of low-growing shrubs. Examples are parsley, chives, marjoram, thyme, basil, caraway, dill, oregano, rosemary, savory, sage and celery leaves. These can be used fresh or dried. Dried forms may be whole, crushed, or ground. Many dehydrated vegetable seasonings are available. These include onion, garlic … and shallots. Seasoning blends are mixtures of spices/herbs.

Contents Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep PRESENTATION TIP: I usually have a drawing at the end for spice/herb-related items, such as little boxes of spices and herbs. If I do, I add a point 8, such as “Drawing for prizes!” You might have additional points such as “Cooking Demonstration,” “Sampling,” etc. depending on your program. If I’m giving this program for another organization, I ask them to provide the prizes.

Contents Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep PRESENTATION TIP: I usually have a drawing at the end for spice/herb-related items, such as little boxes of spices and herbs. If I do, I add a point 9, such as “Drawing for prizes!” You might have additional points such as “Cooking Demonstration,” “Sampling,” etc. depending on your program. If I’m giving this program for another organization, I ask them to provide the prizes.

Spices and herbs can help retain flavor in your foods while cutting back on fat, sugar and salt. PRESENTATION TIP: I say something here about “let’s learn about how to use spices and herbs to add flavor to our foods” to move into viewing the next slides.

“ … 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.

1 tablespoon sugar = 45 calories Reduce or eliminate sugar by using sweet-tasting spices: Allspice Anise Cardamom Cinnamon Cloves Ginger Mace Nutmeg PRESENTATION TIP: I usually give the example here how one of my favorite ways to reduce sugar is to use a light dusting of a sugar/cinnamon mixture on things like oatmeal, squash, sweet potatoes, even popcorn. 1 tablespoon sugar = 45 calories

Savory flavors and flavors with “bite,” are the most effective in replacing the taste of salt. Examples include: Black pepper Garlic powder Curry powder Cumin Dill seeds Basil Ginger Coriander Onion powder Source: American Spice Trade Association

Use POWDERED garlic or onion rather than their SALT form. Generally, use half as much of the powdered form.

Check seasoning labels to see if “salt” or “sodium” are listed among the ingredients. PRESENTATION TIP: You might have some sample labels for “show and tell.” For example, some of the “lemon pepper” seasonings contain salt.

Contents Flavor and Food Combinations Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep

Beef Bay leaf Marjoram Nutmeg Onion Pepper Sage Thyme SPEAKING POINT: A possible speaking point with this slide -- Many people eat about 10 of the same foods on a regular basis. Would that describe you? The following flavor and food combination slides show how you can add new flavors to frequently eaten favorite foods.

Pork Garlic Onion Sage Pepper Oregano PRESENTATION TIP: For the next series of slides on flavor and food combinations, I don’t linger on the slides very long. I tell people they have all the information in their handout (you can obtain a copy for distribution at lancaster.unl.edu/food/spiceherb.shtml), but I wanted them to see the many flavor possibilities.

Poultry Ginger Marjoram Oregano Paprika Poultry seasoning Rosemary Sage Tarragon Thyme

Fish Curry powder Dill Dry mustard Marjoram Paprika Pepper SPEAKING POINT: Herbs and spices not only add flavor, they add eye appeal!

Contents Common Substitutions Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep

For each 1 teaspoon of apple pie spice, substitute a COMBINATION of: 1 teaspoon cinnamon 1/8 teaspoon nutmeg

For each 1 teaspoon of pumpkin pie spice, substitute a COMBINATION of these ground spices: 1 teaspoon cinnamon 1/4 teaspoon ginger 1/8 teaspoon nutmeg 1/8 teaspoon allspice SPEAKING POINT: If you have extra pumpkin pie spice, you can also use it on foods like sweet potatoes and winter squash.

1/4 teaspoon EACH of crumbled, dried oregano leaves marjoram leaves For each 1-1/2 teaspoon of Italian seasoning, substitute a COMBINATION of: 1/4 teaspoon EACH of crumbled, dried oregano leaves marjoram leaves basil leaves 1/8 teaspoon rubbed sage PRESESNTATION TIP: These are some examples I mention from my own experience when I show this slide -- I tend use a lot of Italian seasoning and find it easier (for me) to buy it already mixed. I make my own pasta sauce by adding it to crushed tomatoes, canned without salt. You can also mix some in with an oil and vinegar dressing. And I’ve used it as a “rub” on meat.

Contents General Rules for Amounts Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep

If possible, start with a tested recipe from a reliable source. If creating a recipe, begin by trying one or two spices or herbs. PRESENTATION TIP: Here’s a fun poem you might share about what can happen if you get too carried away experimenting with a recipe: "I didn't have paprika so I used another spice. I didn't have potatoes so I substituted rice. I didn't have tomato sauce so I used tomato paste; (A whole can, not a half can; I don't believe in waste). A friend gave me this recipe and said "you just can't beat it. There must be something wrong with her, I can't even eat it!“ -Unknown

The amount to add varies with the: Type of recipe Spice or herb Personal preference SPEAKING POINT: You might mention there are several forms of some spices and herbs which may also influence how much to add. For example, you can buy regular, medium and hot chili powder. Another example: some companies sell different forms of cinnamon such as Korintje cinnamon, China cinnamon and Vietnamese cinnamon.

Approximate EQUIVALENT amounts of different forms of herbs are: 1 tablespoon finely cut fresh herbs 1 teaspoon crumbled dried herbs 1/4 to 1/2 teaspoon ground dried herbs

Start with 1/8 teaspoon for cayenne pepper and garlic powder; adjust as needed. Red pepper intensifies in flavor during cooking; add in small increments. SPEAKING POINT: The antidote mentioned most frequently for cooling the burn from hot pepper is milk.

When doubling a recipe: DO NOT double spices and herbs. Increase amounts by 1-1/2 times. Taste, add more if needed. SPEAKING POINT: It’s easier to add more of a spice or herb, if needed, when you double a recipe than it is to alter the taste if you’ve added too much. If you’ve added too much of a spice or herb, sometimes you can increase the size of the recipe to compensate for the extra seasoning, adjust the other flavorings accordingly.

Contents When to Add Spices and Herbs Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep

The time during preparation at which you add spices and herbs influences their flavor. SPEAKING POINT: When you add a spice or herb can make all the difference in how a food tastes. The next slides tell more.

Prolonged heating can cause flavor and aroma losses. As a general rule, add FRESH HERBS near the end of cooking or just before serving Prolonged heating can cause flavor and aroma losses. SPEAKING POINT: As an example, you’ll often see recipes telling you to add fresh parsley at the END of cooking. Unlike dried herbs, fresh herbs are usually added toward the end in cooked dishes to preserve their flavor. The next three slides give more tips on when to add fresh herbs.

More delicate fresh herbs can be added a minute or two before the end of cooking or sprinkled on food before serving. Examples include: Basil Chives Cilantro Dill leaves Parsley Marjoram Mint

Less delicate fresh herbs can be added about the last 20 minutes of cooking. Examples include: Dill seeds Rosemary Tarragon Thyme

Follow these tips and techniques for best taste when adding DRIED SPICES and HERBS. SPEAKING POINT: You may find differences among the dried spices and herbs also. The next three slides give some examples.

WHOLE dried spices and herbs (such as whole allspice and bay leaves): Release flavors slower than crumbled or ground ones. Are ideal for dishes cooking an hour or more, such as soups and stews.

GROUND dried spices and herbs: Release their flavor quickly. May taste best in shorter-cooking recipes or added nearer the end of longer-cooking ones.

CRUMBLED dried herbs may differ: Milder herbs (such as basil) may flavor best added toward end of cooking. More robust herbs (such as thyme) can stand longer cooking periods.

Contents Storing Spices and Herbs Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep

To prevent flavor and color loss, AVOID: Moisture Heat Light Air

Store in tightly covered containers. Store in a dark place away from sunlight, such as inside a cupboard or drawer.

AVOID storage above dishwasher, microwave, stove, refrigerator or near a sink or heating vent. SPEAKING POINT: You might ask how many are considering moving where they put their spices after the past three slides. If storing in an open spice rack, store away from heat, light and moisture.

Contents How Long to Keep Fat, Sugar and Salt Reduction Tips Flavor and Food Combinations Common Substitutions General Rules for Amounts When to Add Spices and Herbs Storing Spices and Herbs How Long to Keep

1 year: Herbs or GROUND spices 2 years: WHOLE spices As a general rule, keep: 1 year: Herbs or GROUND spices 2 years: WHOLE spices Buy a smaller container until you determine how fast you’ll use a particular spice or herb. SPEAKING POINT: Here’s a fun quote you might share with this slide … Humorist Erma Bombeck has been quoted as saying “Once you get a spice in your home, you have it forever. Women never throw out spices. The Egyptians were buried with their spices. I know which one I'm taking with me when I go.”

Check an herb or a ground spice by rubbing a small amount in your hand Check an herb or a ground spice by rubbing a small amount in your hand. If the aroma is fresh, rich and immediate, it can still flavor foods Check a whole spice ― such as a clove or cinnamon stick ― by breaking, crushing or scraping it before smelling it. SPEAKING POINT: Do not sniff directly in the spice or herb container. Rather, pour a little into your hand to smell.