SPICE UP YOUR DIET -- AND YOUR HEALTH

Spices not only taste good, but they're good for your health, as registered dietitian Keri Glassman explains:

Calorie free medicine! That is the beauty of spices. Most people think of spices as ingredients to simply add flavor to meals without adding calories. They actually help you save calories by adding flavor and helping you avoid adding heavy sauces, butter or other fats... But the BEST part is that not only do they save you calories and add flavor, they are actually VERY high in nutritional value! Did you know that cinnamon has more antioxidants than blueberries? From helping you keep your mind young to controlling blood sugar, everyone should be adding some spice in their life!

Herbs are obtained from the leaves of herbaceous (non-woody) plants. They are used for savory purposes in cooking and some have medicinal value. Herbs often are used in larger amounts than spices.

Spices are obtained from roots, flowers, fruits, seeds or bark. Spices are native to warm tropical climates and can be woody or herbaceous plants. Spices often are more potent and stronger flavored than herbs; as a result they typically are used in smaller amounts. Some spices are used not only to add taste, but also as a preservative.

Herbs and Spices:

Herbs and spices are a great source of antioxidants, vitamin, and minerals.

Basil: Source of vitamin K, iron, calcium, vitamin A, dietary fiber, manganese, magnesium, vitamin C and potassium.

• Heart Protection- Basil is a good source of Vitamin A, a strong antioxidant that has been shown to protect against free radical damage that leads to build up of plaque on artery walls. Basil is also a good source of magnesium, which has been shown to help muscles and blood vessels relax thus improving blood flow to and from the heart. • Anti-inflammatory– The oils (eugenol) found in basil have been shown to prevent a specific enzyme from working in the body. NSAIDS (including Ibuprofrin and Tylenol) work to prevent the same enzyme from working. May be beneficial for people suffering from inflammatory conditions such as rheumatoid arthritis and/or irritable bowel syndrome.

EXAMPLE RECIPES: • Pesto: Blend together fresh basil with roasted pine nuts, garlic and olive oil to make a heart healthy pesto. Mix with whole grain pasta or spread a layer on top broiled salmon. • Salad Caprese: Layer fresh basil leaves over tomato slices and mozzarella cheese, drizzle with olive oil, balsamic vinegar. Salt and pepper to taste. .

Turmeric: Source of iron, manganese, vitamin B6, dietary fiber and potassium.

• Fights cancer- Turmeric has been shown to protect against carcinogenesis (cancer growth) and may prevent tumor development in several types of cancer. • Brain protection- Antioxidant activity of curcumin (pigment in turmeric) has been shown to be neuro-protective. Studies show may be beneficial in treatment and prevention of diseases such as Alzheimer’s and Multiple Sclerosis. • Anti-inflammatory-The pigment, curcumin, which gives turmeric its yellow or orange color, has been shown to have similar effects to potent anti- inflammatory drugs such as hydrocortisone and phenylbutazone, without toxic side effects.

EXAMPLE RECIPES: • Homemade curry: Combine turmeric, cumin, coriander, ginger and chili powder. Use in curry dishes, or add to soups, stew, turkey burgers, etc. • Veggie dip: Combine plain yogurt, turmeric, salt, pepper, and a little sugar to taste. • Scrambled eggs: Add turmeric and salt to taste to eggs and scramble.

Thyme: Source of Vitamin K, iron, manganese, calcium and dietary fiber.

• Anti-bacterial: An alternative to chemical additives, studies show the essential oils in thyme may prevent bacterial growth. • Brain protection: Studies show that the amount of DHA in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.

EXAMPLE RECIPES: • Green beans with thyme and almonds: Steam green beans. In a separate pan heat thyme and almonds in olive oil until toasted/fragrant. Combine with green beans. • Fish: Spread mixture of fresh chopped thyme, salt and pepper on top of fish filet. Broil until cooked through.

Cinnamon: Source of manganese, fiber, iron, and calcium.

• Blood Sugar Control- Shown to reduce fasting blood sugar in people with type II DM. • May Lower Cholesterol- Shown to reduce LDL cholesterol in people with type II DM.

EXAMPLE RECIPES: • Topping: Sprinkle on oatmeal, plain yogurt, toaster waffles. • Baked Apple or Pear: Sprinkle on top of apple and bake in oven at 350 degrees until can be pierced with a fork. • Roasted carrots: Roast carrots in a 400 degree oven with cinnamon, a little olive oil, and salt and pepper to taste.

Oregano: Source of iron, manganese and dietary fiber, calcium, vitamin C, vitamin A, and omega-3 fatty acids.

• Anti-fungal – Essential oils found in oregano have been shown beneficial against the growth of Candida (fungus). • Anti-cancer- New studies show oregano may be beneficial in the treatment/prevention of colon cancer.

EXAMPLE RECIPES: • Roasted potatoes: Roast Red potatoes with oregano, garlic, and lemon. Marinade: Make a marinade for summer grilling: 2 tsp oregano, ¼ cup olive oil, 1 chopped red onion, salt and pepper to taste.