No magic spice will cure your diabetes or prevent a heart attack, it’s true. But if you’re looking for a way to break free of bland winter dishes, incorporating spices can enliven your palate, while potentially giving your health a boost, too.
Why not try?
Tricia Stefankiewicz, a registered dietitian who works with cardiac patients at the University of Pennsylvania Hospital, says if you’re reaching for particular spices because of their potential benefits, it’s best to use them fresh or dried in your food, instead of taking supplements.
Those pills might offer “mega doses,” but they’re not regulated by the FDA, Stefankiewicz says.
Spices may help hearts stay healthier and immune systems stronger, so if you’re looking for ways to add antioxidants and inflammation-fighters to your diet, Stefankiewicz offers these suggestions:
Some early indicators
Exactly how much of a spice it takes to, say, lower triglyceride levels, isn’t entirely clear yet, but it could be more than people typically would eat in a day, Stefankiewicz says. She likes to consider spices as just part of “the big scheme of eating healthy.”
Sheila West, Penn State professor of biobehavioral health, says there is a lack of evidence about the benefits. “Traditional health systems (such as Chinese medicine) have used spices as treatments, but there is relatively little peer-reviewed science to support claims of their health effects,” West says.
West’s work is among several studies highlighted in a fall 2014 special section of the journal Nutrition Today, that was published following a spring 2014 conference sponsored by the McCormick Spice Institute.
West and her colleagues studied the effect a blend of black pepper, cinnamon, turmeric, garlic, paprika and cloves had on six men who were overweight but otherwise healthy. They found that the blend appeared to reduce the triglyceride response by about 30%. High triglycerides are a risk factor for cardiovascular disease.
Swap salt for spice
Spicing up your meals is also a great way to rely less on salt for flavor. Also, the tastier you make those veggies and lean cuts of meat, the more likely you are to actually eat them instead of turning to something fried or drowned in ranch dressing.
“People definitely are interested in learning more about spices,” says Bethann Holthouse, a registered dietitian at WCA Hospital in Jamestown, N.Y. She advises patients to take the information with a grain of salt, so to speak.
“I don’t typically push spices on people. I tell them to eat healthier, eat their veggies, exercise and keep their weight under control.”
Spicy Recipes
Community Health house chef Tim Dudik adds a kick to your lunch or dinner with two zingy recipes.
Carrot Ginger Soup
Serves 6
Sick of the same old chicken noodle and split pea? This soup offers a spiced alternative to the ordinary. Incorporate some chickpeas or chopped chicken to add protein.
1 tbsp. butter
2 yellow onions, chopped
2 lbs. carrots, peeled, chopped
6 c. chicken or vegetable broth
1 c. heavy cream
1 three-inch piece of ginger, peeled and chopped
1 tsp. cayenne pepper
1 tbsp. salt
2 tsp. pepper
½ c. sour cream (for garnish)
1 c. croutons (for garnish)
1. In a 6-quart pot, melt butter and add onions and ginger. Stir frequently until onions soften.
2. Add carrots, cayenne, salt, pepper, and broth. Simmer over medium heat, stirring occasionally, for one hour, or until carrots are fork-tender.
3. Puree in blender or with an immersion blender. Return to pot. Stir in heavy cream over low heat.
4. Serve with a dollop of sour cream and croutons.
Tabasco Red Potatoes
Serves 4
These potatoes are sure to spice up a weeknight dinner, or complement a great barbecue meal. Serve with roasted chicken and your favorite fresh vegetables.
1 lb. red potatoes
1 tbsp. vegetable oil
1 tbsp. Tabasco sauce, or your favorite hot sauce
1 tbsp. salt
1 tbsp. black pepper
1. Preheat oven to 350 degrees.
2. Mix whole potatoes with oil, hot sauce, salt, pepper. Place on lipped pan.
3. Bake for 35 minutes, or until potatoes are soft.
