Using Herbs & Spices: A Beginner's Guide
- mavseatwell
- Sep 12, 2023
- 3 min read
Hey, Mavs! Today, we’re going to talk about herbs and spices that can be used while cooking, and why they can be beneficial to incorporate. There are obviously so many varieties out there that can be used, and it can be overwhelming to know how to add herbs and spices to your diet in place of salt without compromising flavor. Let’s break it down.
Classification and Storage Considerations:
Herbs are defined as “the leaf of a plant used in cooking”. There are two main categories of herbs: soft and hard herbs. Soft herbs, such as parsley, cilantro, mint and basil, have a tendency to wilt quickly. In order to extend their shelf life, you want to first make sure they are properly rinsed and dried. Then, trim the bottom of the stems and assemble into little bunches. Place them upright in a glass or jar filled 1-2 inches of water, but be sure that the leaves don’t touch the water. Cover loosely with a plastic bag and keep them in the refrigerator. Basil is the exception and should be kept at room temperature. Hardy herbs on the other hand, like rosemary, thyme, chives, dill, oregano, and sage, should be wrapped loosely in a damp paper towel and stored in a re-sealable bag or air-tight container in your refrigerator. If stored properly, your herbs can keep up to a few weeks!
If you want to extend their life even longer, you can always freeze them! For your hardy herbs, you will want to cover them in a damp paper towel and store in a freezer bag. For your tender herbs, just blend them up with a few tablespoons of water or olive oil and place in an ice cube tray to use at a later time.
Spices are part of a plant, such as the seed, root, fruit, or bark that is dried and able to be used in cooking. Try to use whole seeds when available. Toast and grind your own spices for maximum flavor and freshness! It is best to store your ground spices in an air-tight container in a cool, dry place. Be sure to label them and keep in an organized space so you know what you have on hand.
Examples of Herbs & How to Incorporate:
HERBS: | PAIRS WELL WITH: |
Basil (fresh or dried) | Pizza, tomato dishes, vegetable soups, zucchini; rubs for meats, poultry, & seafood |
Chives (fresh) | Egg & cheese dishes, soups, cooked green vegetables, cream sauces, fresh garnish |
Cilantro (fresh or dried) | Mexican cuisine; purees, rice, salsa, guacamole, soups, fresh garnish |
Dill (fresh or fried) | Fish dishes, yogurt-based dips or sauces, egg dishes, smoked salmon, fresh garnish |
Oregano (fresh, dried leaves, or ground) | Pizza, meat dishes, cheese and egg dishes, zucchini, tomato based sauces |
Parsley (fresh or dried) | Salad dressings, spreads, herbed butter, aioli, fresh garnish |
Rosemary (fresh, whole leaves) | Chicken dishes, certain vegetables, citrus; seasoning for meats, sauces, & soups |
Sage (whole, rubbed, or ground) | Meats, poultry, and cheese dishes; sauces |
Thyme (fresh, dried, or ground) | Creole seafood dishes, poultry stuffing, mushrooms |
Examples of Spices & How to Incorporate:
SPICES: | PAIRS WELL WITH: |
Cayenne pepper (ground or crushed) | Adds a kick; sauces, marinades, meats, and stews |
Cinnamon (whole sticks or ground) | Provides sweet flavor; bakery items, breakfast foods, tea, cider, & curry dishes |
Garlic (fresh or ground) | Adds depth; sauces, rubs, casseroles, & pasta dishes |
Ginger (fresh or ground) | Rubs for meat, poultry & fish; stir-fry dishes, soups, & dressings |
Mustard (whole seeds or powdered) | Meats, poultry, fish, cheese, & egg dishes |
Nutmeg (whole or ground) | Baked goods, desserts, sauces, vegetables; in spice blends for processed meats |
Paprika (ground) | Adds depth & spice; seafood, marinades, sauces, and vegetable dishes |
Turmeric (dried or powdered) | Curry sauce, rice, chicken, lamb, beef & seafood dishes; wellness shots or juices |
Nutritional Benefits:
Research is revealing the nutritional benefits of incorporating herbs and spices into your diet more and more. Utilizing herbs and spices in your cooking adds a variety of flavors and can enhance the natural flavors and aromas of your food, without the added salt, fat, or sugar.
Several herbs and spices provide an excellent source of antioxidants due to their high content of phenolic compounds. Antioxidants help our bodies fight oxidative stress and cell damage. As a result, they support our immune system and decrease risk of developing disease and certain cancers.
Some specific herbs and spices are in the spotlight for their specific functional health benefits. For example, research shows that cinnamon may be helpful in managing blood sugar. Ginger can help to relieve nausea and an upset stomach. Garlic supports heart health as it may reduce cholesterol and triglycerides, while also keeping blood vessels flexible. Studies show that turmeric has anti-inflammatory properties that have been seen in the brain. Also, some varieties of herbs and spices have been found to lower inflammation and have anti-microbial properties.
While research is still ongoing, it is clear that herbs and spices, while small, can play a large role on our health long term. Next time you’re cooking at home and wanting to add a little flavor or spice, consider incorporating some of the herbs and spices that we shared with you today; your taste buds and body will thank you!
Written by: Carly Richter, RDN, LD
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