Add a Little SPICE (& HERBS) to Your Life!.

Add a Little SPICE (& HERBS) to Your Life!

Alice Henneman, MS, RD Extension Educator
University of Nebraska–Lincoln Extension in Lancaster County This is a peer-reviewed publication Content last reviewed, July 28, 2010 Questions? Alice Henneman at ahenneman1.unl.edu

“An herb is the friend of physicians and the praise of cooks.”
- Charlemagne PRESENTATION TIP: You might search the Internet for some of the latest information on the antioxidant powers of herbs and spices. Also, some may have anti-bacterial properties. Also search for the latest articles on how we need to lower our calories, fat, sugar and salt and/or clip these types of articles from newspapers, magazines, etc. Then hold these articles up as examples of some of the health benefits of spices and herbs.

Archeologists estimate that by 50,000 B. C
Archeologists estimate that by 50,000 B.C. primitive man had discovered parts of certain aromatic plants made food taste better. Source: American Spice Trade Association PRESENTATION TIP: At about this point, I like to ask the group how each would vote if the choice were "taste" or "nutrition" AND they couldn’t have both. I start with “taste” and see how many hands are raised. Then I do “nutrition.” Every time I’ve done this, about 95% vote for “taste.” I then tell them that through using spices and herbs, they can have both TASTE and NUTRITION when cutting back on fat, sugar and/or salt. Whether we tune to a talk show or pick up a newspaper, health benefits of good nutrition are promoted almost daily. Yet in surveys by the Food Marketing Institute, "taste" continues to trump "nutrition" as the most important factor in consumer food selection.

“Spice” vs. “Herb” Spices come from the bark (cinnamon), root (ginger, onion, garlic), 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, 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. Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension PRESENTATION TIP: I may read some of the high points of this slide as I have a lot on one slide. I would advise you distribute the handout on the Internet at that accompanies this PowerPoint. The handout also is called “Add a Little Spice (and Herbs) to Your Life.” By using the handout, you can assure people they have the information you’re presenting in the slides. This lets the audience sit back and enjoy the presentation more. The handout is unique in that the print is much larger than simply making a handout from the PowerPoint. Plus, people can’t skip ahead and look at the next slides, leaving more fun of discovery as you show the various pictures in this PowerPoint.

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

Omit the salt when cooking pasta and flavor with basil, oregano, parsley and pepper or use an Italian seasoning blend. PRESENTATION TIP: Many people don’t realize they can omit the salt when making pasta so I stress this here. If you want to elaborate and give additional cooking tips on the factors that affect pasta, you can get more information at

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.

Fascinating flavor fact:
The reason for Columbus’ voyage in 1492 was to seek a more direct passage to the rich spices of the Orient. SPEAKING POINT: We might not be here today in America if it hadn’t been for spices!

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

Experiment with the following flavor and food combinations to add pizzazz to your meals.
PRESENTATION TIP: If you’re doing some food demos at the end of your presentation, it might be fun to insert after this slide some pictures of the prepared forms of some foods you’ll be demonstrating. Source: Flavor and Food Combinations adapted from information provided by the National Heart, Lung and Blood Institute

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.

Lamb Curry powder Garlic Rosemary Mint

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!

Carrots Cinnamon Cloves Dill Ginger Marjoram Nutmeg Rosemary Sage
SPEAKING POINT: Most of us don’t eat enough vegetables. Eating more vegetables can help in weight control as well as help protect against such diseases as heart disease and cancer. Three to five servings are recommended daily. Perk up the flavor of vegetables with spices and herbs!

Corn Cumin Curry powder Onion Paprika Parsley

Green Beans Dill Curry powder Marjoram Oregano Tarragon Thyme

Greens Onion Pepper

Potatoes Dill Garlic Onion Paprika Parsley Sage

Summer Squash Dill Garlic Onion Paprika Parsley Sage
SPEAKING POINT: Did you know August 8 is “Sneak Some Zucchini Onto Your Neighbor’s Porch Night?” By using spices and herbs, you may decide to enjoy an abundance of zucchini yourself!

Winter Squash Cinnamon Ginger Nutmeg Onion

Tomatoes Basil Bay leaf Dill Marjoram Onion Oregano Parsley Pepper
SPEAKING POINT: Fresh basil is a natural with tomatoes and speaking of basil… (flip to next slide)

In early Rome, young suitors wore a sprig of basil to signal their marital intentions. Source: American Spice Trade Association

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

When you don’t have a spice or herb blend called for in a recipe, try the following combinations as a substitution. SPEAKING POINT: It’s sometimes cheaper to buy a spice or herb blend than all the separate spices, especially if you don’t use some of the individual spices very often. Also, a blend will take up less storage space.

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.

For each 1 teaspoon of poultry seasoning, substitute a COMBINATION of:
3/4 teaspoon ground sage 1/4 teaspoon ground thyme

When substituting herbs, you may be more successful substituting FRESH herbs for DRIED herbs, than the other way around. SPEAKING POINT: An example would be using fresh vs. dried parsley in potato salad. The fresh parsley definitely has the flavor advantage!

“Cilantro” refers to the leaf of the coriander plant while “coriander” refers to a spice made from the seed of the same plant. “Cilantro” and “coriander” are not interchangeable in recipes. SPEAKING POINT: Coriander seeds taste a little like cardamom while cilantro leaves are more like parsley and are sometimes referred to as “Chinese parsley.”

Contents General Rules for Amounts Fat, Sugar and Salt Reduction Tips

Here are some guidelines for how much spices or herbs to use.

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

Source: www.spiceadvice.com
Begin with 1/4 teaspoon of most ground spices or ground dried herbs for these amounts; adjust as needed:* 4 servings 1 pound of meat 1 pint (2 cups of soup or sauce) *Remember: Use more herbs if using a crumbled dried or a fresh form. Source:

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.

During the Middle Ages, ladies embroidered a sprig of thyme into scarves they gave to their wandering knights.

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

For some foods such as breads, batters, etc
For some foods such as breads, batters, etc., you may have to add fresh herbs at the beginning of the cooking process.

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.

Freshly grinding spices (such as black pepper and nutmeg) provide more flavor than buying them already ground. PRESENTATION TIP: You might show some examples of grinders. I’ve found one of the easiest nutmeg grinders to use is one that has a crank handle and storage space for whole nutmegs in the top. You may be able to find examples of this type online by visiting such sites as or and putting the words “nutmeg grinder” into their search engines. Or, use an Internet search engine such as and search on the words “nutmeg grinder.” One tip that may help in filling some pepper mills is to use a small kitchen funnel when pouring peppercorns into it’s opening.

AVOID sprinkling dried spices and herbs directly from container into a steaming pot to prevent moisture from entering the container. Use a DRY spoon to measure spices and herbs from a container.

Secure whole spices, such as cloves, in a tea ball for easy removal at the end of cooking.
PRESENTATION TIP: You might bring along a sample of a tea ball. If you decide to talk much about equipment, it may be helpful to have some knowledge about a few places where people might buy items. When I’ve given this presentation, one of the things people have enjoyed seeing are the various “gadgets.”

Warning: Remove bay leaves at the end of cooking
Warning: Remove bay leaves at the end of cooking. They can be a choking hazard if left in foods and can cause harmful cuts and scratches in your throat and esophagus.

For UNCOOKED foods, add both FRESH and DRIED spices and herbs several hours before serving to allow flavors to blend. SPEAKING POINT: Some examples include potato salad and cold pasta salads. Even a half hour will help blend flavors.

Contents Storing Spices and Herbs Fat, Sugar and Salt Reduction Tips

Use the following guidelines for storing your spices and herbs to maintain maximum quality.
PRESENTATION TIP: Before you go to the next slides, you might ask the audience to think of where they store their spices and herbs.

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.

Refrigerator/freezer storage?
Refrigerate paprika, chili powder and red pepper for best color retention, especially in summer or hotter climates. Spices and herbs can get wet if condensation forms when a container from a refrigerator or freezer is left open in a humid kitchen.

Contents How Long to Keep Fat, Sugar and Salt Reduction Tips

Here are some guidelines to help you determine when it’s time to TOSS your spices and herbs.
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!

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.”

If a spice or herb smells strong and flavorful, it’s probably still potent.
SPEAKING POINT: Penzeys Spices < states in their catalogue that “Old spices never go bad, they just fade away.”

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.

AVOID smelling PEPPER or CHILI POWDER as they can irritate your nose.

“Pepper is small in quantity and great in virtue.”
- Plato SPEAKING POINT: Small amounts of seasonings may be all it takes to turn ORDINARY meals into EXTRAORDINARY meals.

Initial quality influences shelf life.
Label date of purchase on container with a permanent marking pen. 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.

In conclusion ... “Spice a dish with love and it pleases every palate.” - Plautus I hope you and your audience have enjoyed this presentation and related handouts! And that it has added a little more spice (and herbs) to your lives! ~ Alice Henneman, MS, RD, Extension Educator

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

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