Add a Little Lancaster County Spice (& Herbs) 444 Cherrycreek Road, Suite A / Lincoln, NE 68528 (402) 441-7180 to Your Life! EQQM“¥¥I>K@>PQBO’RKI’BAR¥CLLA By Alice Henneman, MS, RD, Extension Educator

Spices and herbs have been used in foods for centuries. Archeologists estimate that by 50,000 B.C. primitive man had discovered that parts of certain aromatic plants help Fat, Sugar And make food taste better, according to the American Spice Salt Reduction Trade Association (ASTA). Tips Spices were once so costly only the wealthy could afford them. In 11th Century Europe, many towns paid their taxes Spices and herbs can help and rents in pepper. The reason for Columbus’ voyage in retain flavor in your foods while cutting back on dietary 1492 was to seek a more direct passage to the rich spices fat, sugar and sodium/salt. of the Orient. Reducing Fat. “ ... removing a tablespoon of fat removes What’s the difference between a spice and an herb? Here about 10 grams of fat and 100 calories — an amount are definitions of various seasonings from Ann A. Hertzler, which could represent a 10 pound weight loss in a year. PhD, RD, “Herbs and Spices,” Virginia Cooperative The calories in herbs and spices are far less than in bread- Extension: ings, batters, gravies, sauces and fried foods,” according to • Herbs are leaves of low-growing shrubs. Examples are Hertzler. parsley, chives, marjoram, thyme, basil, caraway, dill, oregano, rosemary, savory, sage and celery leaves. These Reducing Sugar. Reduce or eliminate sugar by using these can be used fresh or dried. Dried forms may be whole, sweet-tasting spices recommended by Hertzler: crushed, or ground. • Allspice • Cloves • Spices come from the bark (cinnamon), root (ginger, • Anise • Ginger onion, garlic), buds (cloves, saffron), seeds (yellow • Cardamom • Mace mustard, poppy, sesame), berry (black pepper), or the • Cinnamon • Nutmeg fruit (allspice, paprika) of tropical plants and trees. • Many dehydrated vegetable seasonings are available. Reducing Salt. Here are some tips when using spices and These include onion, garlic … and shallots. herbs to help you reduce the salt in foods: • Seasoning blends are mixtures of spices and herbs. • 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. • Omit the salt when cooking pasta and flavor with basil, oregano, parsley and pepper or use an Italian seasoning blend. “An herb is the friend of physicians • Use powdered garlic and onion rather than their salt and the praise of cooks.” form. Use half as much of the powdered form. — Charlemagne • Check labels to see if “salt” or “sodium” are listed among the ingredients. KLTELT’ KLTKLT’

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’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture. Flavor Common And Food Substitutions When you don’t have a spice Combinations or herb blend called for in The following flavor and food your recipe, try these combina- combinations, adapted from information provided by the tions of spices and herbs as a National Heart, Lung and Blood Institute (www.nhlbi. substitution: nih.gov), have the added benefit of making meat, poultry, fish and vegetables tasty without adding salt. For each 1 teaspoon of apple pie spice, substitute a combination of: For meat, poultry and fish, try one or more of these • 1 teaspoon cinnamon combinations: • 1/8 teaspoon nutmeg • Beef: Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme For each 1 teaspoon of pumpkin pie spice, substitute a • Lamb: Curry powder, garlic, rosemary, mint combination of these ground spices: • Pork: Garlic, onion, sage, pepper, oregano • 1 teaspoon cinnamon • Veal: Bay leaf, curry powder, ginger, marjoram, • 1/4 teaspoon ginger oregano • 1/8 teaspoon nutmeg • Chicken: Ginger, marjoram, oregano, paprika, poultry • 1/8 teaspoon allspice seasoning, rosemary, sage, tarragon, thyme • Fish: Curry powder, dill, dry mustard, marjoram, For each 1-1/2 teaspoon of Italian seasoning, substitute paprika, pepper a combination of: • 1/4 teaspoon each of crumbled dried ... For vegetables, experiment with one or more of these • oregano leaves combinations: • marjoram leaves • Carrots: Cinnamon, cloves, dill, ginger, marjoram, • basil leaves nutmeg, rosemary, sage • 1/8 teaspoon rubbed sage • Corn: Cumin, curry powder, onion, paprika, parsley • Green Beans: Dill, curry powder, marjoram, oregano, For each 1 teaspoon of poultry seasoning, substitute a tarragon, thyme combination of: • Greens: Onion, pepper • 3/4 teaspoon ground sage • Potatoes: Dill, garlic, onion, paprika, parsley, sage • 1/4 teaspoon ground thyme • Summer Squash: Cloves, curry powder, marjoram, nutmeg, rosemary, sage When substituting, you’ll often be more successful • Winter Squash: Cinnamon, ginger, nutmeg, onion substituting fresh herbs for dried herbs, rather than the • Tomatoes: Basil, bay leaf, dill, marjoram, onion, other way around. For example, think potato salad with oregano, parsley, pepper fresh vs. dried parsley!

The flavor of certain spices and herbs has been associ- ated with different cultures, for example: • Oregano with Italian cooking FASCINATING FLAVOR FACT • Cilantro with Mexican cooking • Ginger with Chinese cooking • Marjoram with French cooking The reason for Columbus’ voyage in 1492 was to “Pepper is small seek a more direct in quantity and passage to the rich spices of the great in virtue.” Orient. — Plato

- 2 - General Rules When to Add for Amounts Spices & Herbs If possible, start with a tested The type of herb and the type recipe from a reliable source. of food for which it is used If you’re creating your own influence the time to add it recipe, begin with trying one or two spices or herbs. The during food preparation: amount to add varies with the type of spice or herb, type of recipe and personal preference. Adding FRESH herbs during cooking. As a general rule, add fresh herbs near the end of the cooking time or Substituting Equivalent Amounts of Different Forms. just before serving as prolonged heating can cause flavor What if your recipe calls for fresh herbs and all you and aroma losses. have are dried? Here are some approximate amounts of • Add the more delicate fresh herbs — basil, chives, different forms of herbs equivalent to each other: cilantro, dill leaves, parsley, marjoram and mint — a • 1 tablespoon finely cut fresh herbs minute or two before the end of cooking or sprinkle • 1 teaspoon crumbled dried herbs them on the food before it’s served. • 1/4 to 1/2 teaspoon ground dried herbs • The less delicate fresh herbs, such as dill seeds, oregano, rosemary, tarragon and thyme, can be added General Rules for Amounts. If you don’t know how about the last 20 minutes of cooking. much of a spice or herb to use, follow these recom- • For some foods, such as breads, batters, etc., you’ll mendations from SpiceAdvice® at http://spiceadvice. need to add fresh herbs at the beginning of the cooking com — remember to use more herbs if using a fresh or process. crumbled dried form: • Begin with 1/4 teaspoon of most ground spices or Adding DRIED herbs and spices during cooking. ground dried herbs for these amounts and adjust as Follow these tips and techniques for best taste when needed: adding dried spices and herbs during cooking. • 4 servings; • Whole dried spices and herbs (such as whole allspice • 1 pound of meat; and bay leaves): • 1 pint (2 cups of soup or sauce). • Release their flavors slower than crumbled or • Start with 1/8 teaspoon for cayenne pepper and garlic ground ones. powder; adjust as needed. • Are ideal for dishes cooking an hour or more, such • Red pepper intensifies in flavor during cooking; add in as soups and stews. small increments. • Ground dried spices and herbs: • Release their flavor quickly. Doubling a Recipe. When doubling a recipe: • May taste best in shorter-cooker recipes or added 1) DO NOT double spices and herbs. nearer the end of longer-cooking ones. 2) Increase amounts by 1-1/2 times. • Crumbled dried herbs may differ: 3) Taste, add more if needed. • Milder herbs (such as basil) may flavor best added toward the end of cooking. • More robust herbs (such as thyme) can stand longer cooking periods. • Freshly grinding spices (such as black pepper and FASCINATING FLAVOR FACT nutmeg) provides more flavor than buying them already ground. This also applies to using them in “Cilantro” refers to the uncooked foods. leaf of the coriander plant • Secure whole spices, such as cloves, in a tea ball for while “coriander” refers easy removal at the end of cooking. to a spice made from the • Warning: Remove bay leaves at the end of cooking. They can be a choking hazard if left in foods and can seed of the same plant. cause harmful cuts and scratches in your throat and “Cilantro” and “coriander” esophagus. are not interchangeable UNCOOKED foods. For uncooked foods, add both in recipes. fresh and dried spices and herbs several hours before serving to allow flavors to blend. - 3 - Storing Spices How Long To And Herbs Keep Spices Use the following guidelines And Herbs for storing your spices and herbs to maintain maximum Here are some guidelines to quality. To prevent flavor and color loss, avoid moisture, help you determine when it’s time to toss your spices light, heat and air. and herbs. • Store in tightly covered containers. • As general rule, keep: • Store in a dark place away from sunlight, such as inside • 1 year for herbs or ground spices. a cupboard or drawer. • 2 years for whole spices. • Avoid storage above the dishwasher, microwave, stove • Buy a smaller container until you determine how fast or refrigerator, or near a sink or heating vent. you’ll use a particular spice or herb. • If storing in an open spice rack, store in a site away • If a spice or herb smells strong and flavorful, it’s from heat, light and moisture. probably still potent. • Avoid sprinkling dried spices and herbs directly from • Check an herb or a ground spice by rubbing a small container into a steaming pot to prevent moisture from amount in your hand. If the aroma is fresh, rich and entering the container. immediate, it can still flavor foods. • Use a dry spoon to measure spices and herbs from a • Check a whole spice — such as a clove or container. cinnamon stick — by breaking, crushing or • Keep these points in mind regarding refrigerator/ scraping it before smelling it. freezer storage: • Avoid smelling pepper or chili powder as they can • Refrigerate paprika, chili powder and red pepper irritate your nose. for best color retention, especially in summer or • Initial quality will influence shelf life. hotter climates. • Label date of purchase on container with a permanent • Spices and herbs can get wet if condensation forms marking pen. when a cold container from a refrigerator or freezer is left open in a humid kitchen.

FOR MORE INFORMATION “Spice a dish with Check the following Web sites for more information and recipes using spices and herbs. love and it pleases American Spice Trade Association, www.astaspice.org every palate.” SpiceAdvice, www.spiceadvice.com Penzeys Spices, www.penzeys.com —Plautus McCormick, www.mccormick.com

No endorsement of products is intended nor is criticism implied of products not mentioned.

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