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Learning to cook with herbs and spices is a wonderful way to reduce added sugar, fat, and sodium from your diet. Scientists have also discovered that some of our favorite herbs and spices actually provide natural healing properties. There are an array of health benefits that can be found in your spice cabinet, such as:
- Reducing inflammation
- Decreasing risk for cancers
- Fighting bacteria
- Soothing your digestive systems
In this month’s special newsletter I will be sharing herbs and spices that not only help enhance the flavor of your food, but also your health. I hope you enjoy this issue and I would love for you to share with me what is your favorite herb or spice to cook with?
-Stephanie
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Nature’s Medicine Box: 5 Healing Herbs and Spices
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- Turmeric - Traditionally used in Indian Cuisine, this bright yellow gem of a spice has been used as medicine for centuries. Over the past 10 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 add 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 as a salad dressing.
- Cayenne Pepper - The capsaicin in cayenne pepper is well-known for it’s anti-inflammatory effects and as a digestive aide. Cayenne pepper has been used as a supplement to help ease pain with arthritis as well as relieve headaches. Add a kick to your food by adding cayenne pepper to fish, chicken, poultry, or vegetables.
- Cinnamon - 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. 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!
- Dill - The oil from the dill plant is rich in monoterpenes, which are known for its cancer fighting properties. Dill is also known for it’s 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!
- Mint - Mint has been used for ages as a healing herb. It is best known for it’s ability to sooth the digestive system and is often used as a natural remedy for nausea and motion sickness. Nature’s first breath spray was actually 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.
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| Spaghetti Squash With Creamy Cauliflower Alfredo Sauce |
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Recipe by: Living Herbs
Ingredients:
- 1/2 large red bell pepper (diced)
- 1/2 large yellow bell pepper (diced)
- 1 cup mushrooms (diced)
- 1/3 cup North Shore® Basil
- 1-2 Tbsp coconut oil
For the Sauce:
- 1 large cauliflower
- 2 cups cashew milk (or milk of choice)
- 5 cloves garlic (crushed)
- 2 Tbsp nutritional yeast
- 1/4 tsp salt (or to taste)
- 1 pinch cayenne pepper (or to taste)
Directions:
Cut the cauliflower into florets and boil in a large pot for about 15 minutes or until tender, then strain. Put the cauliflower, milk, nutritional yeast, salt, cayenne pepper, and garlic in a blender and blend until smooth and creamy. In a saucepan, sauté the red and yellow bell peppers, onions, and mushrooms until they are tender. Combine the sautéed vegetables, spaghetti squash pasta, and cauliflower alfredo sauce. Toss with fresh chopped basil right before serving. | |
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| You don't have to cook fancy.... |
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“You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.”
~ Julia Child
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| 3 Ways to Savor the Flavor of Eating Right |
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Besides learning to cook with herbs and spices, there are other ways to savor the flavor food while enhancing your overall eating experience.
- Slow down. When it comes to meal time, stop what you are doing, sit down, breathe, turn off the media, taste your food as you eat and enjoy the company that you sit with (even if it is just yourself!).
- Be mindful. Take a moment and think about your day to day eating experience. Are you so busy that you are not even tasting you food? Or are you eating just because the food is sitting in front of you? How about that handful of berries? Have you taken time to slow down and actually taste the flavor?
- Immerse yourself in the food experience. Be part of the cooking process. Grow a garden. Meet the farmers who grow and raise your food. Understand how the food that you eat comes to your table. Respect the process of cooking and preparing food. Enjoy the food served.
Working with a registered dietitian can help you transition into a mindful eating approach to living, where you can learn to savor the flavor of eating right every day!
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD 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
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| Copyright © 2017 Customized Nutrition Newsletters, All rights reserved. |
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