Beyond a Garnish

Written by: Molly List, MS, RD, LDN

What You Need to Know About Culinary Herbs & Spices 

When you think of herbs I bet you also think of spices. We tend to use these terms interchangeably when thinking about the shakers, spice blends and fresh stalks we incorporate into our dishes to elevate flavor, or bring color to what we are cooking. Is there a difference? The Journal of Functional Foods, Herbs and spices as functional food ingredients: A comprehensive review of their therapeutic properties, antioxidant and antimicrobial activities, and applications in food preservation, shares in their publication the commonalities and differences between them, as well as gives us perspectives on the nutritional benefits to their incorporation into our meal plans. They are well worth the add! 

What are they? 

Herbs are the green, leafy, non-woody parts of a plant; this includes flowers, stems, leaves, or what encompasses the flowering components of plants. 

Spices are derived from various parts of plants – roots, seeds, bulbs, plant bark, as well as the leaves, buds, flowers, and even fruit.

Herbs ARE spices, yet not all spices are herbs.   

Herbs tend to be available in both fresh or dried forms. 

While spices are usually dried and are more intense in flavor. 

And technically, salt is not a spice or herb, but rather a mineral! 

Some examples of each include — 

Herbs – thyme, sage, oregano, parsley, marjoram, basil, chives, rosemary, mint

Spices – cinnamon, ginger root, cloves, nutmeg, vanilla, cumin, turmeric 

Origin of use 

The use of herbs and spices has been around for a long time. They have brought food a source of added color, flavor, smell, and have been used to assist even in the preservation of food. According to the World Health Organization, there are over 20,000 medicinal or culinary plants worldwide. In many parts of our world, individuals reach for herbs and spices for remedying health concerns and rely on herbal medications and plants for medical benefits, outside of the other roles they play. In the food manufacturing world, herbs and spices can assist in the preservation process of food, and bring food greater nutritional value, along with flavor, color, smell and so much more! 

Fun fact: adding coriander powder to wheat flour slows the rate at which a food product made with both can become stale – consider when making bread! It also enhances the antioxidant content of that item, as well as its moisture retention capacity, color and mouthfeel. 

Incorporation for health benefits, medicinal purposes  

Did you know that herbs and spices are one of the richest sources of antioxidants coming from plants? Don’t knock dried forms as did you know that dried herbs often contain more antioxidants than fresh ones? We have so much further to go with our research on the therapeutic benefits to consuming or cooking with herbs and spices. Over the last ten years, herbs and spices have been shown to play a protective role against several chronic conditions – cancer, neurodegenerative diseases, metabolic disorders, diabetes mellitus and respiratory diseases specifically, heart-related conditions, and more, even showing their desirable effects on mood and cognition. 

Many of the available herbs and spices in your local supermarket contain compounds that are considered “bioactive” meaning they have an impact on how the body functions, likely promoting health and optimal function. Some of these bioactive compounds include lycopene, resveratrol, lignan, tannins, and indoles. These compounds are often antimicrobial, anti-inflammatory, antioxidant, anti-allergic, and are supportive in how our immune system functions – either stimulating or suppressing responses to different stimuli.  

Reminders  

It’s important to mention that foods, herbs, spices and teas cannot take the place of medicine or certain health or medical condition treatments but can often come with a host of desirable metabolic and culinary benefits, supporting us in likely better managing our health and of chronic conditions. It is typically safer to cook with herbs and spices versus supplement them in capsule or pill form. 

Certain herbs and spices especially when taken supplementally and in high doses can negatively interact with many prescribed or over the counter medications. In addition to this, supplements aren’t regulated by our government to ensure safety, purity and potency like our food and drugs are. There are independent, third party organizations that test supplements which can be important to look for, such as NSF. 

Talk with your Registered Dietitian if you are interested in learning more about what herbs, spices or supplements could be supportive of your health management or condition. Be sure to inform your doctor ahead of beginning any over the counter herbal supplement to avoid any unsafe interactions with current meds you’re on. Large doses can also negatively affect kidney or liver function. 

One of our safer ways to incorporate herbs and spices supportively would be in our cooking, or in use of “culinary” herbs and spices. 

Where to start: are you new to the world of cooking with herbs and spices? 

Herb or Spice Blends: consider purchasing a few spice-blended shakers. Be aware that some may contain salt, and others do not. Supermarkets often have a baking and spice rack-specific aisle that are worth browsing. Many or even most dried herbs, spices and spice blends on their packaging showcase helpful ideas around what dishes they’d pair well with. Spice blends can help you to learn what herbs and spices pair well together. Often a little goes a long way! 

Think about what you enjoy eating and check out spices or spice blends that support enhancing those cuisine’s flavors. Some nice starters could include but definitely depend upon cuisines you enjoy – 

• Everything Bagel seasoning blend 
• Cinnamon
• Pumpkin pie spice 
• Italian seasoning blend 
• Greek seasoning blend 
• Garlic and herb blend
• Chili or taco seasoning blends 
• Garlic powder
• Onion powder
• Coriander 
• Cumin 
• Lemon and black pepper 
• Salt and black pepper 

Interested in making your own herb/spice blends? 

Here are a few spice pairings from the Taste of Home for homemade options — 

• Pumpkin Pie Spice: cinnamon, ginger, ground clove, nutmeg
• Salt Free Herb Blend: sesame seeds, celery seed, marjoram, poppy seed, black pepper, parsley, onion, thyme, garlic, paprika 
• Italian Seasoning: basil, oregano, marjoram, thyme 
• Greek Seasoning: oregano, mint, thyme, minced onion, basil, marjoram, minced garlic 
• Curry Powder: ground cardamom, coriander, cumin, turmeric, chili powder, pepper, fennel seed
• Tex-Mex Seasoning: parsley flakes, minced onion, chili powder, minced chives, ground cumin 
• Garam Masala, a warm blend for tikka masala: ground cumin, coriander, cardamom, pepper, cinnamon, cloves, ground nutmeg, chili flakes

And from BudgetBytes —

• Homemade Chili Seasoning: chili powder, cumin, cayenne pepper, garlic powder, onion powder, salt, pepper 

Curious to learn more about the health benefits to certain spices? Here are just a few —  

• Cumin: stimulates appetite and eases digestive disorders, anti-inflammatory.
• Cinnamon: antioxidant, supports contracting and beating rate of heart, improves insulin sensitivity, blood pressure, inflammation. According to NIH, it’s recommended serving/day is 0.5 to 2 tsp a day. 
• Black pepper: antioxidant, antibacterial, aches/pain relief, supports liver. 
• Chili: has been supportive for headache management, antioxidant rich, nerve pain and health. 

Fresh options: consider container gardening for your favorites. Try growing 1 to 3 or more of your own favorite herbs throughout the year on a sunny windowsill in your home to elevate fresh, premade or frozen meals – basil, chives, mint could be some options. 

Herbs can be incorporated through beverages. Try herbal tea! 

• Peppermint: soothing upset stomach, supporting digestion, nausea management; anti-inflammatory; has a supportive impact on blood lipid levels. 
• Ginger: promotes health of the GI tract, gut motility, indigestion, sore throats, muscle aches, blood pressure management. 
• Green: blood sugar, lipid, blood pressure supportive; antioxidant-rich. 

Storage ideas 

According to the USDA, for best quality, store whole spices at room temperature for 2-4 years and ground spices for 2-3 years after they’re opened. Ground spices lose their aroma and flavor faster than whole. Keep your spices on a spice rack on your counter, or at least a few of the ones you find yourself using more often, to continue the practice of use. If out of sight, maybe they’re out of mind! 

With fresh herbs, consider placing fresh, 2 tablespoons chopped herbs-worth, in ice cube trays with water, oil or broth to freeze. Then, once frozen, transfer the cubes to an airtight container or bag for long term storage. Silicone ice trays make for easier handling with popping out cubes. You can then thaw one or a few in a heated pan or pot for cooking dishes, preparing soups or broth as needed for use! 

Fresh herbs for freezing — basil, rosemary, mint, dill, sage, chives, cilantro, thyme, oregano. 

Food (Herbs) for Thought 

Further research is needed to determine the appropriate doses, bioavailability and efficacy of herbs and spices’ active compounds to ensure claims on their health benefits hold true. Research is still needed to create evidence-based guidelines for their use in the culinary and therapeutic world of nutrition. 

Here’s to garnishing your dishes with herbs and spices!

Is Nutritional Counseling in Raleigh, NC the Next Step in managing Chronic Conditions?

If you’ve been newly diagnosed with a chronic condition, you may be wondering if there’s another way. Nutritional counseling in Raleigh, NC offers a compassionate, flexible approach that supports your overall wellness. At Nutritious Thoughts, we help you find a way of eating that works for your body and your life—without the guilt, shame, or rigid restrictions. Our registered dietitians work alongside you to create a plan that’s sustainable, satisfying, and rooted in your values.

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• Tell us more about yourself
• You deserve care that supports your whole self.