Today’s post is written by USD Dietetic Intern Vanessa Fischer.
March is National Nutrition Month, and as part of the 2014 celebration, I’d like encouraging everyone to “Enjoy the Taste of Eating Right”. When it comes down to choosing the foods we eat the most, its taste over nutrition most of the time. So why not make taste your top priority when cooking healthy meals at home? Spices can be a great healthy alternative to adding flavor, without all the extra sodium, and a perfect solution to making your meals flavorful and delicious. Here is some spice advice to help you in preparing nutritious meal that taste great!
First, there is not a rule for the amount of spices that can be added to a dish, however herbs and spices should be used to enhance a recipe, not disguise the foods natural flavors. Since we don’t always have time look up recipes, here are some tips to start flavoring foods in your kitchen with some of your favorite spices.
– Start out adding about about ¼ teaspoon for:
- 4 servings
- Per pound of meat
- 2 cups of sauce or soup
– Use less (1/8 teaspoon) for more intense seasoning (red pepper or garlic powder) that increases in flavor when cooked.
– Be sure that your spices are fresh.
- Green leafy herbs should be green in color. Less fresh herbs will be faded.
- Red spices that are browner in color indicate that they should be replaced for freshness and best flavor.
Secondly, when working with spices, timing is everything! Try following these tips to get the best flavor out of the spices you use.
– Add whole spices and those used for soups and sauces at the beginning.
– Crushed or ground (basil, parsley, thyme, etc.) are best-added 10-20 minutes prior to serving because they tend to loose potency in the cooking process.
– For a more distinct flavor, add spices towards the end of cooking. The longer the herbs are cooked the more blended the flavor will be.
Lastly, if you are like me, you’re on the go everyday all day. Who has time to plan out recipes for seasoning? It is a great idea to keep seasoning blends in your cupboard for quick use when you are in a pinch for a speedy meal that is sure to impress. Try some of these easy blends or use them as a basis to create your own!
Chicken Seasoning: Try with your favorite chicken dish or casserole.
- 3 tablespoons dried rosemary
- 3 tablespoons dried oregano
- 3 tablespoons dried sage
- 2 tablespoons dried ginger
- 2 tablespoons dried marjoram
- 2 tablespoons dried thyme
- 1 tablespoon black pepper
Caribbean Jerk Seasoning: Perfect if paired with beef. Try mixing with a small amount of honey and lightly coating your meat of choice for a little sweet with your spice.
- 1/4 cup Onion Powder
- 1 tablespoons Sea Salt (Optional)
- 2 tablespoons Thyme
- 2 teaspoons ground Allspice
- 1 tablespoon Cinnamon
- 1 teaspoon Cayenne Powder
Herbs de Provence: This blend is simple and versatile. Goes great with all types of meat, salads, and soups.
- 1/2 cup Thyme Leaf
- 1/4 cup Marjoram Leaf
- 2 tablespoons of cut and sifted Rosemary Leaf
- 2 tablespoons Savory
- 1 teaspoon of Lavender Flowers (lightly ground-optional)
- 2 teaspoons dried orange zest (optional)
- 1 teaspoon ground Fennel
Asian Seasoning: Can be used in any Asian style dish or stir-fry!
- 2 tablespoons Anise Powder
- 1 tablespoon Ground Pepper
- 1 tablespoon ground Fennel
- 1 tablespoon Cinnamon
- 1 tablespoon ground Cloves
- 1 tablespoon sea salt (optional)
Enjoy the taste of eating right!
