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Seasoning with Spices Heather Norman-Burgdolf, Annhall Norris, and Janet Mullins, Dietetics and Human Nutrition

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Seasoning with Spices Heather Norman-Burgdolf, Annhall Norris, and Janet Mullins, Dietetics and Human Nutrition University of Kentucky College of Agriculture, Food and Environment FCS 3-630 Cooperative Extension Service Savor the Flavor: Seasoning with Spices Heather Norman-Burgdolf, Annhall Norris, and Janet Mullins, Dietetics and Human Nutrition aking foods flavorful is just one of the many ben- efitsM of using spices in the kitch- en. Adding salt to a dish can be the first thing that comes to mind to add flavor when some- thing is bland, but using spices during cooking may be a more healthful choice. Spices come from seeds, fruit, roots, bark or other substances from a plant. There are a wide variety of different spices to compliment any recipe. Spices not only add flavor to food, gradually lose their flavor over of these spices originated in a but they can also add vibrancy time. Freshly ground provides certain location, but now they and color, making the dish the most abundant flavor, but are used around the world in a look more appetizing. Storing may require specific kitchen variety of dishes. They provide spices in a cool, dry place out of equipment or tools. Keep in us a way to explore new flavors sunlight is ideal for preserving mind that whole spices take in our own kitchen. Experi- flavor. longer to add flavor to a dish, menting with these spices can Whole versus while ground spices add flavor be a fun way to make old reci- much quicker. Neither whole pes new again. Ground nor ground are better than the Some spices are commonly other and it is personal prefer- Cinnamon found in the whole form, like ence which should be used. Cinnamon is a very strong ginger root and cinnamon smelling spice that is taken sticks. However, the majority of Common Spices from the bark of a tree that spices are found in the ground Spices such as cinnamon, co- grows in tropical regions. It is form as a convenience to the riander, cumin, ginger, nutmeg, found in both the whole and individual purchasing them. paprika, and turmeric are found ground form. It is one of the Once ground, spices tend to in most grocery stores. Many oldest spices on record. In an- Cooperative Extension Service | Agriculture and Natural Resources | Family and Consumer Sciences | 4-H Youth Development | Community and Economic Development cient cultures, it was used as a seasonings (see recipe below). Nutmeg preservative, in perfumes, and It is also a staple spice in In- Nutmeg comes from a seed as common spice for cooking dian, Middle Eastern, Mexican, of the nutmeg tree and has a meat. It is now most commonly Portuguese and Spanish cui- very similar aroma and taste used in breads and desserts sine. It is a savory spice and can as cinnamon. It can be used because of its sweet taste and be used in a variety of dishes for making desserts as well as delicious smell. Many people do such as soups, stews, rice, bean, savory dishes. It is common for not realize it can be so versatile. lamb, steak and chicken recipes. nutmeg and cinnamon to be For example cinnamon can be When too much is used, it can used together to add the per- used to add sweetness to foods easily overpower other spices. ception of sweetness to foods, like oatmeal and cooked fruit Ginger like pumpkin pie. Nutmeg has a and even boldness to chili and strong flavor, so little is needed soups. Ginger lends a sweet flavor to make a big difference. It is that ends with a refreshing, Coriander recommended to grate whole warm, and spicy note. Ginger nutmeg right before use, be- Coriander is found in both can be found in both the fresh cause the flavor can be lost the whole and ground form. and dried form. Ginger root rapidly. Coriander seeds are actually the is the fresh form known as a seeds from the cilantro plant, “hand” because of its knobby Paprika but has a very different taste. appearance. Ginger root should Paprika may be one of the The flavor of coriander hints be peeled before use. Dried, most versatile spices available. at sweet with a slight warmth ground ginger is a yellow pow- With its spicy, smoky flavor similar to mint. Coriander der that tends to be less sweet and vibrant red color, it is a is commonly used in Indian than the fresh form. Typically, great addition to any recipe cuisine and used as a pickling people associate ginger with for taste and appearance. It is spice. It may also be used to Asian cuisine, but it can be used around the world and can season meats and vegetables. used in a variety of other dishes be found in a wide variety of to add depth and boldness. Gin- Cumin dishes including soups, seafood, ger pairs well with sweet veg- meat, egg dishes, and pasta. In Cumin is a widely used etables like carrots and sweet addition to its variety of uses, household spice, commonly potatoes, duck, chicken, beef, paprika is unique in that it can known for use in chili and taco and pastries and pies. 2 be used as a garnish to add a store, although they are not food. Human studies are begin- pop of color to a neutral-col- considered spices. These pow- ning to show that spices may ored dish. ders serve many purposes and have anti-inflammatory effects can serve as healthy seasoning and also protect against the Turmeric alternatives. Garlic and onions development of diabetes and Turmeric gives food a bright, are simply dried and ground to heart disease. However, there is bold yellow color. Turmeric produce powders. On the other limited research to suggest how provides an earthy, mild, and hand, chili powder is a spice much or how regularly you need woodsy flavor and is most blend with the main ingredient to consume spices to receive commonly found in the dried, being dried and ground chili protective health benefits. Using ground form. Turmeric is the peppers. spices to season healthy, nutri- main ingredient in curry pow- ent-dense foods is a great way der. It has been suggested that Benefits of Using to improve overall diet quality curcumin, the compound in Spices in Cooking and work toward or maintain a turmeric that gives it color, has Using spices to add flavor healthy body weight. positive health effects.. Howev- while cooking is considered a Many spices can be found in er, strong studies in humans are healthful choice because they supplement form, but they are lacking to support this claim. have very few calories (3-10 not regulated and research is Garlic: The Ultimate calories per teaspoon) and can limited whether they achieve take the place of added salt, the marketed health claims. Flavoring Agent sugar, and fat depending on the Garlic is one of the most common ingredients used around the world and has been in use since 3000 BCE. Garlic is a relative of the onion and is treated like both a spice and a vegetable to add a robust aroma and flavor. A head of fresh garlic is made of several smaller segments called cloves, which may be minced, crushed, or used whole after they have been peeled. Typically, garlic is not eaten by itself but added at the beginning of the cooking process to build flavor. Common Powders Chili, garlic, and onion powders are commonly found in the spice aisle at the grocery 3 Homemade Taco Seasoning Mix Yield: 1 cup, 8 servings Serving Size: 2 tablespoons (equal to one store-bought packet) Ingredients: ½ cup chili powder ¼ cup onion powder 2 tablespoons ground cumin 2 tablespoons garlic powder 1 tablespoon paprika 2 tablespoons salt 1 tablespoon black pepper Directions: • Blend until spices are well incorporated. Store in an air-tight container. Source: Mississippi State Extension Service Resources Opara, E., & Chohan, M. (2014). Lu, M., Cao, Y., Xiao, J., Song, Nakatani, N. (2000). Phenolic Culinary herbs and spices: M., & Ho, C. T. (2018). Mo- antioxidants from herbs and their bioactive properties, lecular mechanisms of the spices. Biofactors, 13(1-4), the contribution of polyphe- anti-obesity effect of bioac- 141-146. nols and the challenges in tive ingredients in common deducing their true health spices: a review. Food & National Center for Comple- benefits. International function, 9(9), 4569-4581. mentary and Integrative journal of molecular scienc- Tsui, P. F., Lin, C. S., Ho, L. J., Health. (2018). Turmeric. es, 15(10), 19183-19202. Retrieved 5 February 2019, & Lai, J. H. (2018). Spices from https://nccih.nih.gov/. Sara, L., Hause, A., & Martel, P. and Atherosclerosis. Nutri- (2015). On cooking: A text- ents, 10(11), 1724. Tapsell, L. C., Hemphill, I., book of culinary fundamen- Cobiac, L., Sullivan, D. R., tals. Nueva Jersey: Pearson Fenech, M., Patch, C. S., ... Education. & Fazio, V. A. (2006). Health benefits of herbs and spices: the past, the present, the future. Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Nancy M. Cox, Director of Cooperative Extension Programs, University of Kentucky College of Agricul- ture, Food and Environment, Lexington, and Kentucky State University, Frankfort. Copyright © 2019 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only.
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