Seasoning with Kansas State University Agricultural Experiment Station and and Cooperative Extension Service

Jan Stephens, Multicounty Family and Consumer Sciences Specialist

Herbs and spices have been used for centu- the home garden, or purchased from a farm- ries to season and foods. ers market or grocery store. are In prehistoric times, people discovered that sold whole, crushed, powdered, dry, or fresh certain parts of plants made food taste bet- to provide a variety of . ter. Herbs were the flavoring of the com- Using Herbs and Spices mon people, often grown in kitchen gardens or gathered in the woods. They were used A complementary can enhance for medicinal purposes and to enhance the the flavor of food. Here are some sugges- flavor of foods. Herbs were even used to tions for flavor combinations: mask the taste of off-flavor, tainted . • — , , , Spices are usually grown in tropical coun- , pepper, sage, tries and are the natural aromatic parts of • Chicken — , marjoram, , the plant from the dried seeds, buds, , , poultry seasoning, , flower, bark, or root. (For example: cinna- sage, , thyme mon – bark; ginger – root; – • Fish — powder, , dry , berry; nutmeg – seeds; – bud.) marjoram, paprika, pepper Sheet Fact At one time spices were so costly that only • Lamb — , , rosemary, the wealthy could afford them. The mint Road between Europe and the Middle • Pork — garlic, sage, pepper, oregano East was one of the first international trade • Veal — bay leaf, curry powder, ginger, markets. The discovery of America was not marjoram, oregano a quest for new lands, but a journey to find a new and shorter path to bring spices back • Carrots — , cloves, marjoram, from Asia to the merchants in Spain. nutmeg, rosemary, sage Modern consumers use both herbs and • Corn — , curry powder, paprika, spices to enhance the flavor and healthful- ness of foods. Spices from all over the world • Green beans — dill, curry powder, are widely available. Herbs can be grown in lemon juice, marjoram, oregano, tarra- gon, thyme Pronunciation Tip • Greens — pepper In the United States, pronounce “” • Peas — ginger, marjoram, onion, without the “h” — “erb.” parsley, sage • Potatoes — dill, garlic, onion, paprika, Seasoning Guidelines parsley, sage Use the following guidelines for determin- • Summer squash — cloves, curry pow- ing how much herb or spice to use: der, marjoram, nutmeg, rosemary, sage Equivalent amounts: 1 tablespoon finely • Tomatoes — , bay leaf, dill, marjo- cut fresh herbs = 1 teaspoon crumbled ram, onion, oregano, parsley, pepper dried herbs = ¼ to ½ teaspoon ground • Winter squash — cinnamon, ginger, dried herbs. nutmeg, onion Begin with a small amount and adjust as needed. For 4 servings or 1 pound of Seasoning blends are mixtures of ground or or 1 pint/2 cups of soup or sauce, use ¼ whole spices, herbs, seeds, or other flavor- teaspoon dried ground herbs. ings. are also used for season- When using or garlic ings; they are a blend of herbs and/or spices, powder, start with 1/8 teaspoon. Red pepper usually mixed into a liquid form. Meat intensifies in flavor during cooking. rubs and marinades are blends of herbs and When doubling a recipe, do not double spices used to flavor and tenderize meats. herbs and spices. Increase amounts by 50 Seasonings such as apple pie spice are percent, adding more if needed. blends of several spices and are ready to Add less delicate herbs (such as dill seed, use. If you don’t have the called-for blend oregano, thyme) earlier in the cooking and in a recipe, you can also use a combination more delicate herbs (such as basil, , of basic spices. For 1 teaspoon of apple pie mint) later or just before serving. spice, substitute a combination of 1 tea- spoon cinnamon and ⅛ teaspoon nutmeg. with hot climates. According to research- For (1 teaspoon), sub- ers, people who began adding spices to their stitute 1 teaspoon cinnamon, ¼ teaspoon meat in those times were reducing the risk of ginger, ⅛ teaspoon nutmeg, and ⅛ teaspoon foodborne illnesses without realizing it. . is a combination of ¼ teaspoon oregano leaves, ¼ teaspoon Recent evidence points to another benefit of marjoram leaves, ¼ teaspoon basil leaves, using herbs and spices when grilling. Mari- and ⅛ teaspoon rubbed sage for 1½ tea- nades containing certain antioxidant spices, spoons of seasoning. For each teaspoon of such as rosemary and oregano, have been poultry seasoning, substitute ¾ teaspoon shown to reduce production of potentially ground sage and ¼ teaspoon ground thyme. harmful heat-formed compounds associated Some seasonings are used to give food with grilling meat. The K-State Research and unique cultural flavors. For Italian cook- Extension publication Beef: Choices, Prepara- ing, use oregano; for Indian cooking, use tion and Flavor (MF2888) contains more curry. For Mexican recipes, use cilantro and information about marinades. cumin. For Chinese recipes, use ginger. For Storing Herbs and Spices French cooking, use marjoram. Food Safety The flavors of herbs and spices are fragile and can be destroyed by heat, light, and Herbs and spices have long been used to moisture. Store seasonings in tightly cov- reduce the growth of bacteria in foods. For ered containers in a cupboard or drawer. example, certain herbs and spices — includ- Store them away from heat and moisture ing cloves, cinnamon, thyme, oregano, and sources such as the dishwasher, sink, range, rosemary — can function as antibacterial or heating vent. In hot climates, refriger- 2 agents. Before refrigeration, food spoilage was ate paprika, , and red pepper to a significant problem, especially in countries protect the flavor. Keep moisture out of the herb or spice con- Reduce /Sodium – Replace salt in tainer by placing the measured amount in a savory preparations with black pepper, garlic small bowl to add to the preparation instead powder, curry powder, cumin, dill seeds, basil, of measuring or sprinkling over a steaming ginger, , or . Be sure to pot. Use a dry spoon to measure. check the ingredient label of seasoning mixes Most people keep seasonings too long for to ensure that salt is not the first ingredient. best quality. To determine a flavoring’s To reduce sodium, buy powdered garlic or quality, crush or rub a small amount in your onion instead of or onion salt. hand to see if it smells strong and flavorful. Reduce Fat – Eating lower-fat preparations Generally, keep herbs and ground spices can reduce calories and decrease the risks of about a year or less. Keep whole spices up heart disease and some cancers. Using herbs to two years or less. Write the date on the and spices for flavoring — instead of bread- seasoning container when you bring it home ing, batters, gravies, or sauces — is a health- from the store. ier preparation method. Grilling foods Preserving Herbs seasoned with herbs and spices, instead of frying, is another way to reduce fat. Fresh herbs are easy to preserve for future fla- Antioxidants vor. For short-term use, within a week, store in a glass with a small amount of water in the Studies show that many popular herbs and refrigerator. Cover loosely with a plastic bag. spices are sources of natural antioxidants, Freeze herbs sprinkled loosely on a cookie the compounds that play an important role sheet. Once frozen, repackage in airtight in neutralizing free radicals and reducing rigid containers to store in the freezer. cancer risk. Herbs can also be frozen in water in ice Some herbs have more antioxidant power cube trays, to be used in soups or . Fro- per gram than many and ; zen herbs will be limp and should be used however, people usually don’t eat them in in cooked dishes. the same quantities as fruits and vegetables. Herbs can be dried in the oven or a dehy- Those with the highest antioxidant activity drator. Spread a thin layer on a cookie sheet are oregano, sweet marjoram, rose gera- and heat in a warm oven up to 180 degrees. nium, sweet bay, dill, thyme, rosemary, and Leave the door partly open and stir fre- sage. Combine these herbs with a healthy quently. Remove when thoroughly dry and diet that includes fruits and vegetables for package in airtight containers. increased antioxidant properties. Healthier Seasonings While some benefits of common herbs and spices are based in history and folklore, they Reduce Sugar – Eating 100 fewer calories are being researched for health properties than needed a day can lead to a 10-pound today. The most promising research shows weight loss in a year. Adding spices such the following results: as allspice, , , or cinnamon will add flavor and allow you to reduce • Cinnamon has one of the highest anti- the amount of sugar in some preparations. oxidant levels of any spice — as much (Note: Sugar also plays a part in browning, in 1 teaspoon as in a cup of pomegran- tenderness, and leavening of some baked ate juice or a half cup of blueberries. products, so the finished product may be Also, components in cinnamon can act different in taste and appearance. Experi- like insulin in the body and may help ment with gradual changes.) Try sweetening regulate blood sugar levels. oatmeal, sweet potatoes, or squash with a • Hot or cayenne pepper has potential to 3 mixture of cinnamon and sugar. suppress certain cancer cells. • Sage may protect brain cells and help References and Resources preserve memory and thinking. Consumer Reports diet and nutrition resources • Studies have shown may be http://www.consumerreports.org/health/healthy- useful in treating Alzheimer’s disease, living/diet-nutrition/index.htm cancer, and cystic fibrosis. Cooking with Herbs, Spices, and Seasonings, bul- letin, FDNS-NE 113, 2002, University of Georgia • Cloves can help ease a toothache and Cooperative Extension Service have been used for years to sweeten Flavored Oils and , Colorado State Uni- bad breath. versity Extension, bulletin #9.340, http://www. • Rosemary may help reduce headaches ext.colostate.edu/PUBS/FOODNUT/09340.html and prevent damage that could lead to “Flavored Vinegars,” Southern Living, July 2009 strokes and Alzheimer’s disease. Food Reflections, Jan/Feb 2002; and Add a Remember to follow good eating guidelines Little Spice (& Herbs) to Your Life, University of based on the Dietary Guidelines for Ameri- Nebraska Cooperative Extension in Lancaster County, Alice Henneman, MS cans. Talk with your physician before basing nutrition and health decisions on yet-to-be- Herb and Spice History, Penn State College of Agriculture Sciences Cooperative Extension, proven information. Dept. of Horticulture Author IFIC Foundation — “Good Food. Good Flavor. Good Health.” Food Insight, March/April 2008 Janet F. Stephens, Multicounty Family and K-State Research and Extension — Mary Meck Consumer Sciences Specialist, K-State Higgins, Karen Blakeslee, and Kathy Walsten Research and Extension McCormick Science Institute Reviewers www.spicesfor health.com National Heart, Lung and Blood Institute Kathy Walsten, Family Nutrition Program www.nhlb.nih.gov Assistant “Sleuthing Cinnamon,” Cook’s Illustrated, Oct/ Mary Meck Higgins, Human Nutrition Nov 2009 Specialist “Spice it up: Disease fighting flavors.” Consumer Barb Roths, Butler County FCS Agent Reports, October 2007; http://www.consumer- reports.org/health/healthy-living/diet-nutrition/ Donna Martinson, Geary County FCS healthy-foods/disease-fighting-spices-1-06/over- Agent (retired) view/index.htm

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