1. Turmeric - We’ll start our trip with turmeric, an herb traditionally used in Indian Cuisine. This bright yellow gem of spice has been used as medicine for centuries. Over the past 15 years, more studies have emerged on the health benefits and anti-inflammatory properties of turmeric. Research has also linked turmeric to cancer prevention and treatment. Turmeric is fat-soluble; therefore, to reap the health benefits, make sure to add it to food that contains fat. Sprinkle turmeric on your eggs, add turmeric to your favorite coconut chicken dish, or combine turmeric and lemon juice with olive oil and use it as a salad dressing.
2. Cayenne Pepper - We’ll continue our journey with cayenne pepper, a spice used in India, the East Indies, Africa, Mexico, and the Caribbean. The capsaicin in cayenne pepper is well-known for its anti-inflammatory effects and as a digestive aid. Cayenne pepper has been used as a supplement to help ease the pain with arthritis and relieve headaches. Add a kick to your food by adding cayenne pepper to fish, chicken, poultry, or vegetables.
3. Cinnamon - Cinnamon is used just about everywhere! It is native to Sri Linka, Burma, and India. Cinnamon is loaded with antioxidants, this spice has been used for years for it’s medicinal and healing properties. Lab studies have found cinnamon to be an effective supplement for reducing inflammation. And some research has found cassia cinnamon to help lower blood sugar in people with diabetes. (Made from the bark of an evergreen, cassia cinnamon is the most common type of cinnamon found in the U.S.) There is no established dose recommendation for cinnamon, but some studies have found that just 1 tsp a day can provide the health benefits to decrease inflammation and blood sugar. Please note that very high doses of cinnamon can be toxic and if you do take a supplement, please consult with a registered dietitian and your physician. Add a dash of cinnamon to your morning oatmeal or mix with cottage cheese, apples, and almonds as a mid-afternoon pick-me-up snack!
4. Dill - Dill is native to Mediterranean countries and south eastern Europe. The oil from the dill plant is rich in monoterpenes, known for their cancer-fighting properties. Dill is also known for its antibacterial properties and is high in antioxidants. Enjoy fresh dill with chopped cucumbers added to Greek yogurt, or season your favorite fish with cayenne pepper, lemon, and fresh dill!
5. Mint - Mint is widely used in Asia, England, and the Middle East. It grows just about everywhere! Mint has been used for ages as a healing herb. It is best known for its ability to soothe the digestive system and is often used as a natural remedy for nausea and motion sickness. Nature’s first breath spray was fresh peppermint leaves! To reap the benefits of mint, add fresh mint leaves to water, sip on mint tea, or add chopped mint to fruit salad.

1. Include a tropical fruit with breakfast. Add papaya or mango to breakfast to brighten the start of your day. If you need help learning how to slice up these fruit, there are great videos to help you learn how to get them from the fruit bowl to your plate.
2. Try Besan Cheela. This is a savory pancake made with chickpea flour and vegetables with extra tomatoes and spinach on the side, and a cooked egg. It is great any time of day and is a traditional breakfast in India.
3. Make Arroz con Pollo. Traditionally from Latin America, this dish includes seasoned chicken and rice with a side of peppers, tomatoes, and chayote squash. Arroz con Pollo is a great one dish meal (YAY! Less clean up!). All you need to add is a salad and you’ve got an easy, balanced meal.
4. Take a new spice for a spin. Mix za’atar (a spice from the Middle East) with a little olive oil and spread on a whole wheat pita bread, then top it with tomato slices, olives, cucumber, and mint.
5. Travel to Japan for breakfast. Rather than your traditional breakfast, try eating like someone from Japan. A traditional Japanese breakfast includes miso soup, rice, vegetables, fish, and pickled vegetables.

• 1 ½ lbs. eggplant, cut into 1-inch cubes
• salt, as needed
• ¼ cup olive oil
• 1 large yellow onion, chopped
• 1 green bell pepper, deseeded and diced
• 1 carrot, chopped
• 6 garlic cloves, minced
• 2 dry bay leaves
• 1 ½ tsp smoked paprika
• 1 tsp. ground coriander
• 1 tsp. dried oregano
• ¾ tsp. ground cinnamon
• ½ tsp. ground turmeric
• ½ tsp. ground black pepper
• 1 (28 oz.) can chopped tomato
• 2 (15 oz.) cans chickpeas, drained but reserve the canning liquid
• parsley, for garnish

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas