Oxygen

Spice Up Your Life

February 2007

Make boring food fun, without the calories or the fat.

It’s hard to imagine mouth-watering chili without its fiery flavor. What would ice cream taste like without vanilla? Spices add more than just color and taste – they’re good for you, too. To reap the benefits of these calorie-free culinary wonders, here are the essential spices you need.

CINNAMON: This spice is dried bark from an evergreen tree. Typically used for baked goods, cinnamon may help prevent diabetes. “Cinnamon appears to reduce elevated blood sugar and blood fat levels,” says Brenda Koth, a Minnesota-based dietitian and nutrition advisor for spice producer Watkins, Inc.

Drop a stick into your steeping tea. The sticks tend to be sweeter than the ground version. Plus, the spice has antibacterial properties. So sprinkle a bit on to your meats, casseroles and leftovers to extend the storage life, says Koth.

TURMERIC: While turmeric may stain your Tupperware, it is a small price to pay considering its health boost. This ingredient, often used in curry dishes, can work as an anti-inflammatory because of the phytochemical curcumin. “This translates into a reduced risk of heart disease and fewer symptoms associated with arthritis and hay fever,” says Koth. And this same phytochemical works as an antioxidant, which may also help stop the spread and growth of breast and skin cancer cells.

Turmeric’s slightly pungent flavor works well in a number of dishes such as stir-fryes, casseroles, soups and stews. “Next time you’re cooking rice, quinoa and other side-dish friendly grains, toss a half teaspoon of turmeric powder into the pot,” sayss Ian Hemphill, author of The Spice and Herb Bible (Robert Rose, 2006).   

CAYENNE: Cayenne peppers are dried, ground and made into the spice. The spice’s sizzling persona can be chalked up to a phytochemical called capsaicin that is also found in chili peppers.

The spice could make you smile. “That burning sensation stimulates the release of feel-good endorphins, which may improve your mood,’ explains Koth.  Pain reduction, improved immunity, and reduced risk for stomach ulcers, are more good reasons to turn up the furnace on your fare.

If marinating chicken takes to long and bland breasts bore you, try a rub. Mix cayenne with turmeric, sea salt, garlic, oregano and black pepper to make a hot rub for beef, poultry and fish. Add a dash of cayenne to popcorn, oil and vinegar dressing and baked sweet potato fries.

NUTMEG: Consider adding a sprinkle of nutmeg to your post-workout protein shakes. Free radicals (cell-destroying atoms created from pollution, sun, exercise, high metabolism) contribute to muscle soreness, fatigue and prolonged recovery time, says Koth. Besides making your meal’s more interesting, nutmeg is full of antioxidants that neutralize free radicals.

Nutmeg is best added sparingly, and it provides a sweet-musky character to breads, cookies, cakes, coffee drinks and scrambled eggs. Hemphill suggests adding nutmeg to vegetables, especially root vegetables such as squash and steamed greens like spinach. (And, since nutmeg is not a nut, there’s no risk to those with nut allergies).

GINGER: Mom was right. If you’ve got a tummy ache have gingerale. But it’s not the bubbles that settle your stomach, it’s the ginger. To lessen motion sickness and pregnancy nausea, Koth recommends making a ginger drink by adding two teaspoons of powdered ginger to a cup of boiling water, steeping it for 10 minutes, strain, then serve.

“In its fresh and powdered form, ginger compliments all sorts of dishes including Asian cuisine, sautéed vegetables, smoothies, marinades and sweet potatoes,” says Hemphill. Grate fresh ginger over fruit salad to really amplify the flavor of the fruit.

Try This

You already add cinnamon to your oatmeal and toast, buy try boosting the power of your fit foods with with these spices.

Chicken: Paprika, turmeric, ginger, cayenne

Beef: Cinnamon, allspice, ginger, cayenne

Protein Shake: Ginger, nutmeg, cinnamon

Eggs: Curry, cayenne, turmeric, chilli powder

Fish: Coriander, turmeric, cayenne

Rice: Turmeric, cinnamon, nutmeg

al and toast, buy try boosting the power of your fit foods with with these spices.

Curried Pumpkin Soup

Makes 6 servings

Ingredients:

3 apples, peeled, cored and chopped

1 Tbsp olive oil

1 onion, chopped

1 clove garlic, minced

2 tsp curry powder

1 tsp cumin

½ tsp cayenne  

1 (15-oz) can pumpkin puree

2-2/3 cups low-sodium chicken broth

2/3 cup water

1 teaspoon white sugar

Instructions:

Heat oil in a large saucepan over medium heat. Add onion, garlic, curry, cumin and cayenne; sauté, stirring often, until onion is soft. Stir in apples, pumpkin, broth, water, and sugar. Bring to a boil, cover, and reduce heat to low. Simmer for 25 minutes, stirring occasionally. Puree soup in a food processor or blender.

Nutrients per serving:

Calories: 93

Fat: 3g

Carbs: 15.5g

Fiber: 6g

Protein: 1g

Sodium: 250mg

Sautéed Cinnamon Pear Dessert

Makes 2 servings

Ingredients:

2 unpeeled pears, sliced

1 Tbsp lemon juice

1 Tbsp non-hydrogenated margarine

1 Tbsp honey

½ tsp vanilla

½ tsp cinnamon

¼ tsp nutmeg

Instructions:

Toss pears with lemon juice. In a skillet, melt margarine over medium heat. Stir in honey and vanilla. Add pears, stirring to coat. Sprinkle with cinnamon and nutmeg. Cover and cook for 2-3 minutes, stirring once.

Nutrients per serving:

Calories: 214

Fat: 4g

Carbs: 44g

Fiber: 5.5g

Protein: 0.5g

Sodium: 65mg

Spiced Moroccan Stew

Makes 6 servings

1 Tbsp olive oil

1 onion, chopped

2 cloves garlic, minced

1 tsp ginger powder

1 tsp turmeric

2 tsp cumin

½ tsp hot pepper flakes

3 large tomatoes, diced

1 can (13-oz) chickpeas, drained and rinsed

3/4 cup raisins

1 cup water

½ butternut squash, peeled and cut into cubes

1 red pepper, cut into 1-inch pieces

Heat oil in large saucepan over medium heat. Add onion and sauté until translucent. Add garlic and spices and cook for one minute. Add remaining ingredients, bring to a boil, then reduce heat, cover and simmer for 40 minutes.

Nutrients per serving:

Calories: 219

Fat: 3g

Carbs: 43g

Fiber: 6.5g

Protein: 5g

Sodium: 275mg