Spice It Up!

What would our food taste like if we didn’t have all of the wonderful herbs and spices that add interest, depth and distinction to our recipes? Thanks to ethnic cuisines, we have come to appreciate various combinations of flavors and new possibilities continue to emerge with the fusion of cuisines.

Seasonings impart flavors and aromas through compounds called essential oils. These compounds have been found to impart some degree of antioxidant, medicinal and anti-microbial properties. A sense of well-being has been attributed to various aromas - who can argue with the mouth-watering sensation we experience when we smell seasoned food?

Herbs are defined as the non-woody, leafy parts of plants that die back each season. Examples are parsley, oregano, dill, chives, garlic and mint. Spices are the dried seed, fruit, flower bud, root, bark or exudate of plants. Examples include cinnamon, cloves, nutmeg, fennel seed, vanilla, horseradish and turmeric.

Try these herb and spice combinations to enhance the flavor of your recipes.

Poultry

• Rosemary and thyme
  
• Tarragon, marjoram, onion powder and garlic powder
  
• Cumin, bay leaf and saffron (or turmeric)
  
• Ginger, cinnamon and allspice
  
• Curry powder, thyme and onion powder
  

Fish and Seafood

• Cumin and oregano
  
• Tarragon, thyme, parsley flakes and garlic powder
  
• Thyme, fennel, saffron and red pepper
  
• Ginger, sesame and white pepper
  
• Cilantro, parsley flakes, cumin and garlic powder

Beef

• Thyme, bay leaf and instant minced onion
  
• Ginger, dry mustard and garlic powder
  
• Dill, nutmeg and allspice
  
• Black pepper, bay leaf and cloves
  
• Chili powder*, cinnamon and oregano

Pork

• Caraway, red pepper and paprika
  
• Thyme, dry mustard and sage
  
• Oregano and bay leaf
  
• Anise, ginger and sesame
  
• Tarragon, bay leaf and instant minced garlic

Vegetables

Beans (green) - Marjoram and rosemary; caraway and dry mustard
Broccoli - Ginger and garlic powder; sesame and nutmeg
Cabbage - Celery seeds and dill; curry powder and nutmeg
Carrots - Cinnamon and nutmeg; ginger and onion powder
Corn - Chili powder* and cumin; dill and onion powder
Peas - Anise and onion powder; rosemary and marjoram
Spinach (summer) - Mint and parsley flakes; tarragon and garlic powder
Squash (winter) - Cinnamon and nutmeg; allspice and red pepper
Tomatoes - Basil and rosemary; cinnamon and ginger

Fruits

Apples - Cinnamon, allspice and nutmeg; ginger and curry powder
Bananas - Allspice and cinnamon; nutmeg and ginger
Peaches - Coriander and mint flakes; cinnamon and ginger
Oranges - Cinnamon and cloves; poppy seeds and onion powder
Pears - Ginger and cardamom; black (or red) pepper and cinnamon
Cranberries - Allspice and coriander; cinnamon and dry mustard
Strawberries or Kiwi fruit - Cinnamon and ginger; black pepper and nutmeg

Note: Black pepper may be routinely used in all dishes including some fruits as a basic seasoning. When listed in this chart, it’s intended to be a major flavoring.

*No salt variety available

Potatoes, Rice and Pasta

Potatoes - Dill, onion powder and parsley flakes; caraway and onion powder; nutmeg and freeze-dried chives
Rice - Chili powder* and cumin; curry powder, ginger and coriander; cinnamon, cardamom and cloves
Pasta - Basil, rosemary and parsley flakes; cumin, turmeric and red pepper; oregano and thyme

Tips For Seasoning Low Sodium Dishes When Eliminating Salt

• Double the marinating time for poultry and meat for more complete flavor penetration.
  
• Increase the amount of spices and herbs in recipes by about 25 percent.
  
• With long cooking dishes, reserve about 25 percent of the seasonings to all during the last ten minutes of cooking; herbs should be finely crushed.

For best flavor results, keep spices in tightly covered containers away from heat and light. Check them regularly. As soon as they lose their aroma and color they should be replaced.

Source: American Spice Trade Association

Experiment with herbs and spices for exciting flavor combinations.

• Look for NO SALT seasonings
  
• Use these equivalents for herbs:
  
  • 1 tablespoon finely cut fresh herbs
    
  • 1 teaspoon crumbled dried herbs
    
  • ¼ to ½ teaspoon ground or powdered dried herbs
• Use these guidelines for amounts of herbs and spices to use:
• Start with ¼ teaspoon of ground herbs or spices for 4 servings. You can sprinkle on more after the food has been cooked if it’s not enough.
  
• 1/8 teaspoon or less of cayenne pepper, black pepper or garlic powder for 4 servings
  
• Increase herbs and spices by 1 ½ times when doubling the recipe
• When to add herbs and spices:
  • Add dried herbs and spices during cooking
  • Add fresh herbs such as oregano, rosemary, tarragon and thyme during last 20 minutes of cooking
    
  • Sprinkle delicate herbs such as basil, chives, dill, parsley, and mint as a garnish over your dish
    
  • Add either fresh or dried herbs and spices to uncooked foods several hours before serving so that flavors can develop

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