Healthy Kitchen Part 3: The Core Four Spices
Did you know: ground spices only last 6 months? You may get a year out of them if they’re stored correctly (sealed in a cool, dry place…away from the stove!), but after this period of time, they start to rapidly degrade in flavor and potency. If you have a cabinet full of seasoning blends that date way back, it’s time to do a pantry sweep!
Although spices are most commonly associated with flavoring, they also have medicinal purposes that are most powerful when these dried, aromatic herbs, seeds and other plant parts are consumed within a year of purchase. From fighting inflammation and aiding digestion to increasing the metabolism, supporting weight loss and improving heart health, spices are packed with antioxidants, vitamins and minerals that boost health, vitality and longevity.
The Lie: it’s essential to have a full spice rack.
The Truth: everyday healthy cooking can be accomplished with just 4 different varieties.
Sea salt - salt has been villainized and is often the first thing to be removed on most weight loss and heart-healthy diets. I feel differently. Not only is food incredibly boring without this condiment (did you know salt actually brings out and “marries” the other flavors of foods?), but it’s also less nutritious! Unrefined salt, such as this and this, provides your body with a myriad of minerals that help balance out everything from blood pressure and distribution of fluids (bye-bye bloat!) to neurological function and energy production. Choosing the right salt is key as table salt is one of the “white poisons” I recommend removing at all costs! Click here for more details.
Add unrefined, mineral-rich (colored) salts to your soups and sautés, atop fish and eggs, and in dressings and sauces. You can even add a pinch to filtered water for a homemade electrolyte drink!
Italian seasoning blend - in my opinion, Italian Seasoning is the most versatile blend. Typically made from a combination of basil, oregano, rosemary, thyme and garlic, this mild, user-friendly spice is packed with antioxidants and vitamin K. It’s heart healthy, anti-aging, bone strengthening and immune boosting.
Great for pizza, marinara sauce and other classic Italian dishes, this blend can also be used atop meat or fish, beans or veggies for a subtle, yet delicious, flavor enhancer.
Cinnamon - as a spice with one of the top ORAC values (aka oxygen radical absorbance capacity), cinnamon blows it out of the water as far as antioxidants go! Notorious for supporting blood sugar balance and use with diabetes patients, cinnamon also contains potent antibacterial, antiviral and anti-fungal properties. Use it for everything from curbing sugar cravings and lowering inflammation to supporting digestion.
Often featured in cereals such as oatmeal and granola, cinnamon is a perfect add-in to homemade nut milk, matcha lattes and homemade treats. Did you know: adding just a sprinkle to your coffee grounds before brewing can help support your body in processing the caffeine and keep you more balanced (as far as hunger, cravings, energy and mood) throughout the day?
Turmeric - this anti-inflammatory superstar supports digestion, brain power and blood sugar balance while helping mitigate aches and pain. Great for the joints, I recommend always combining turmeric with a pinch of black pepper to make its curcuminoids (active components of turmeric) up to 2000% more absorbable.
Given its leading role in curry dishes, turmeric is often associated with Indian cuisine, but there are far more uses. I recommend adding it to soups, atop eggs or even in your morning lemon water! You can also make a golden milk latte using nut milk, turmeric, ginger, cinnamon, honey and a pinch of black pepper for a nightcap that supports deep, restful sleep.
The world of spices is vast, but by having your pantry stocked with unrefined salt, an Italian seasoning blend, cinnamon and turmeric, you can flavor everything from savory dishes to sweet treats and keep yourself healthy in the process!
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