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Add
a Little SPICE
(&
HERBS)
to Your Life!*
"An herb is the friend
of physicians and the praise of cooks."
~ Charlemagne
Use spices
and herbs as a quick way to add a little spice to your foods and
your life. Here's how . . .
Flavor
And Food Combinations
The following
flavor and food combinations, adapted from information provided by the
National Heart, Lung and Blood Institute (www.nhlbi.nih.gov),
have the added benefit of making meat, poultry, fish and vegetables tasty
without adding salt.
For meat,
poultry and fish, try one or more of these combinations:
- Beef:
Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
- Lamb:
Curry powder, garlic, rosemary, mint
- Pork:
Garlic, onion, sage, pepper, oregano
- Veal:
Bay leaf, curry powder, ginger, marjoram, oregano
- Chicken:
Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage,
tarragon, thyme
- Fish:
Curry powder, dill, dry mustard, marjoram, paprika, pepper
For vegetables,
experiment with one or more of these combinations:
- Carrots:
Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary, sage
- 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: Cloves, curry powder, marjoram, nutmeg, rosemary, sage
- Winter
Squash: Cinnamon, ginger, nutmeg, onion
- Tomatoes:
Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper
The flavor
of certain spices and herbs has been associated with different cultures,
for example:
- Oregano
with Italian cooking
- Cilantro
with Mexican cooking
- Ginger
with Chinese cooking
- Marjoram
with French cooking
Fat,
Sugar And Salt Reduction Tips
Use herbs
and spices to help you lower your amount of dietary fat, sugar and sodium.
Reducing
Fat. "
... 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," according to Ann A. Hertzler,
PhD, RD, "Herbs and Spices," Virginia Cooperative Extension.
Reducing
Sugar.
Reduce or eliminate sugar by using these sweet-tasting spices recommended
by Hertzler:
| ·
Allspice |
·
Anise |
·
Cardamom |
| ·
Cinnamon |
·
Cloves |
·
Ginger |
| ·
Mace |
·
Nutmeg |
Reducing
Salt.
Here are some tips when using spices and herbs to help you reduce the
salt in foods:
- Savory
flavors, and flavors with "bite," such as black pepper, garlic powder,
curry powder, cumin, dill seeds, basil, ginger, coriander and onion,
are the most effective in replacing the taste of salt, according to
ASTA.
- Use minced
or powdered garlic and onion rather than their salt form.
- Omit
the salt when cooking pasta and flavor with basil, oregano, parsley
or pepper.
- Check
labels to see if "salt" or "sodium" are listed among the ingredients.
Common
Substitutions
When you
don't have a spice or herb blend called for in your recipe, try these
combinations of spices and herbs as a substitution:
- 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:
- 1
teaspoon cinnamon
- 1/4
teaspoon ground ginger
- 1/8
teaspoon ground nutmeg
- 1/8
teaspoon ground allspice
- For each
1 1/2 teaspoon of Italian seasoning, substitute a combination
of:
- 1/4
teaspoon each of:
- oregano
leaves
- marjoram
leaves
- basil
leaves
- 1/8
teaspoon rubbed sage
- For each
1 teaspoon of poultry seasoning, substitute a combination
of:
- 3/4
teaspoon ground sage
- 1/4
teaspoon ground thyme
How
Much Herbs And Spices To Add
The amount
to add varies with the type of spice or herb, type of recipe and personal
preference. If possible, start with a tested recipe from a reliable source.
If you're creating your own recipe, begin with trying one or two spices
or herbs.
Substituting
Equivalent Amounts of Different Forms.
What if your recipe calls for fresh herbs and all you have are dried herbs?
Here are some approximate amounts of different forms of herbs equivalent
to each other:
- 1 tablespoon
finely cut fresh herbs
- 1 teaspoon
dried leafy herbs
- 1/4 to
1/2 teaspoon ground dried herbs
General
Rules for Amounts.
If you don't know how much of a spice or herb to use, follow these recommendations
from SpiceAdvice ® at http://spiceadvice.com
-- remember to use more herbs if using a leafy or fresh form:
- Begin
with 1/4 teaspoon of most ground spices or ground dried herbs for these
amounts and adjust as needed:
- 4
servings;
- 1
pound of meat;
- 1
pint (2 cups of soup or sauce).
- 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.
When
To Add Herbs And Spices
The type
of spice or herb and the type of food for which it is used influence the
time to add it during food preparation:
- For uncooked
foods, add spices and herbs several hours before serving to allow flavors
to blend.
Storing
Herbs And Spices
Air,
light, moisture and heat speed flavor and color loss
of herbs and spices. Follow these guidelines to help preserve their quality:
- Store
in a tightly covered container.
- Store
in a dark place away from sunlight.
- Store
away from moisture and prevent moisture from entering the container
during use:
- Avoid
storing near a dishwasher or sink.
- Remove
from container with a dry spoon.
- Avoid
sprinkling directly from container into a steaming pot to prevent
steam moisture from entering the container.
- DO
NOT store above the stove, dishwasher, microwave or refrigerator,
or near a sink or heating vent.
- DO
store inside a cupboard or drawer.
- For open
spice rack storage, choose a site away from heat, light and moisture.
- Keep
these points in mind regarding refrigerator/freezer storage:
- Refrigerate
paprika, chili powder and red pepper for best color retention, especially
in summer or hotter climates.
- Herbs
and spices can get wet if condensation forms when a cold container
from your refrigerator or freezer is left open in a humid kitchen.
How
Long To Keep Spices And Herbs
Follow
these tips to help you use spices and herbs when flavor and quality are
best:
- As a
general rule, keep:
- 1
year for herbs or ground spices;
- 2
years for whole spices.
- Buy a
smaller container until you determine how fast you'll use a particular
herb or spice.
- To test
freshness:
- If
it smells strong and flavorful, it's probably still potent.
- To
smell whole spices, such as peppercorns and cinnamon sticks, crush
or break them to release their aroma.
- Initial
quality will influence shelf life.
- Label
date of purchase on container with a permanent marking pen.
And
Finally . . .
"Spice a dish with love and it pleases
every palate."
~ Plautus
* This
article is adapted from our Food
Reflections article of the same name.
For
More Information
American
Spice Trade Association
www.astaspice.org
SpiceAdvice
www.spiceadvice.com
Penzeys
Spices
www.penzeys.com
McCormick
www.mccormick.com
No
endorsement of products is intended nor is criticism implied of products
not mentioned.
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