Healthy Habits

Healing Spices

Get tasty and beneficial additives right from your kitchen cabinet

BY KYRA BOWAR

Herbs and spices don’t just make dishes tastier, they can be great for your mind and body, too. From antibacterial to immunity-boosting properties, many spices are believed to have a wide variety of health benefits.

Adding more herbs and spices to your diet is one of the easiest ways to not only boost flavor in your dishes but also reduce your use of salt, which may affect heart health. While modern medical research on the benefits of herbs and spices varies, some schools of thought turn to age-old beliefs and practices and embrace this natural approach to eating.

Author and renowned expert on Asian cooking Nina Simonds has studied Chinese cuisine and culture in Taipei, Taiwan, as well as numerous other cultures that predominantly feature healing spices. “As I got more interested in the health aspect of Asian food, I learned about the therapeutic characteristics of herbs and spices,” she says. “The Chinese believe that food is medicinal—that food is not only delicious but it’s health-giving, especially spices.”

And ayurveda, the ancient medical system of India, which encompasses the healing of body, mind and spirit through diet, lifestyle and rejuvenation, also credits herbs and spices (as well as certain foods) with health-giving properties, notes Simonds.

These cultures have long believed food and diet can have an influence on maintaining good health. “Many don’t realize the therapeutic properties of just common herbs and spices that you find in your cupboard,” explains Simonds.

Incorporating more herbs and spices Ginger Ginger may soothe nausea, motion and morning sickness and aid in digestion.

“Ginger is soothing for the stomach,” says Simonds. “If you get nauseous, a few slices of smashed ginger in hot water will settle your stomach. … If your throat is feeling scratchy, suck on some candied ginger.”

Uses: Fresh ginger root can be sliced into teas and smoothies or even just eaten raw. Ground ginger is easy to use in baking. You can make your own ginger tea or find it in the store. Chews and capsules are available to be readily consumed with less of ginger’s strong flavor.

Garlic This antioxidant-rich vegetable can be found as fresh cloves, pastes, powders or supplements.

“Garlic is so good for your stomach and [it’s] antibacterial. … As an added bonus, garlic is nutritious but contains few calories,” says Simonds.

Uses: Easy to incorporate into many dishes, especially soups and sauces.

into your diet is most beneficial if done along with a healthy balanced diet, of course. While some spices may require a dietary supplement to get the greatest benefits, using them in your cooking can’t Basil This herb is rich in antioxidants and essential oils, especially when fresh. It might even help serve as a topical anti-bacterial preparation. “Basil, dried or fresh, is a wonderful herb. Not only does it soothe your stomach, but you can rub it on your arms, and it can deflect mosquitoes!” says Simonds.

Uses: Fresh or dried, it’s easy to add to a variety of dishes such as pizza, fresh pesto, salad and more.

Cinnamon Cinnamon is a heart-healthy antioxidant that may boost immunity against colds, relieve gas and stimulate digestion.

Uses: Sprinkle cinnamon on your coffee, oatmeal, popcorn, vegetables, and more. In addition to the delicious flavor it adds to baked goods, try stirring some into soup, yogurt or butter.

help but boost the flavor factor while adding a potentially healthy touch.

Here are a few of the spices Simonds recommends keeping stocked in your pantry. n

Turmeric This spice might help soothe indigestion and has anti-inflammatory and antioxidant properties.

“Everybody is talking about turmeric. Why?” asks Simonds. “Turmeric actually strengthens your immune system. It also gives food a beautiful color. You can buy it fresh at the store, grind it up and freeze it.”

While this spice is lauded for its anti-inflammatory properties, to obtain most benefits, doctors recommend taking turmeric supplements with meals which helps your body absorb its nutrients. And of course, as with all supplements, consult with your healthcare provider before adding to your diet.

Uses: Slice and crush fresh to add to recipes like soups, sauces, rice, smoothies and more. But be careful—turmeric can stain clothing, cutting boards and some dishes.

Storing your Spices

It’s important to treat your spices with care to get the most benefits out of them.

“You should keep your herbs and spices in a dark, dry space, not near heat,” explains Simonds. Plus, if they’re a few months (or years old), it’s time to replenish your stock. Fresh spices make the best spices.

Try her recipe at right and mix garlic and ginger into one tasty dish.

ALWAYS CONSULT YOUR HEALTHCARE PROVIDER IF YOU HAVE HEALTH CONCERNS OR BEFORE MAKING ANY MAJOR DIETARY CHANGES.

SAUCY LO MEIN NOODLES WITH TRI-COLORED VEGETABLES

MAKE 6 SERVINGS | RECIPE COURTESY OF NINA SIMONDS

For the Sauce 2¼ cups vegetarian broth or water 7 tablespoons oyster sauce 3 tablespoons soy sauce 3 tablespoons rice wine or sake 1½ teaspoons toasted sesame oil 1 teaspoon sugar ¼ teaspoon freshly ground black pepper 1½ tablespoons cornstarch

For the Lo Mein 9 ounces linguine or fettuccine noodles 3 leeks, ends trimmed and sliced lengthwise, or 1 bunch garlic chives 2 tablespoons olive or canola oil 3 tablespoons minced fresh ginger 2½ tablespoons minced garlic 2 cups grated carrots (half of a 10-ounce bag) 1 bag (12 ounces) shredded broccoli slaw mix (4½ cups) 2 tablespoons rice wine or sake

1. Prepare the sauce: Combine all ingredients in a small bowl and set aside. 2. Heat 4 quarts water until boiling, add the noodles, and cook until al dente 2½ to 4 minutes for fresh noodles or 7 to 9 minutes for dried. Drain in a colander, rinse lightly to remove the starch, and drain again thoroughly. 3. Thoroughly rinse the leeks under cold, running water or garlic chives and drain thoroughly. Trim the ends and cut each into 1½–inch lengths. Cut the leeks lengthwise into julienne slices. The chives are only cut into 1½-inch lengths. 4. Heat the oil in a deep skillet or frying pan over medium-high heat until very hot, about 20 seconds. Add the ginger and stir-fry for about 10 seconds, until fragrant. Add the leeks or garlic chives, the carrots, and broccoli slaw and stir-fry for about 1½ minutes. Add the rice wine, lower the heat slightly, and cover. Cook, stirring occasionally, until just tender, about 3 minutes. Add the Sauce mixture, increase the heat to high, and cook, stirring continuously to prevent lumps, until thickened. Add the cooked noodles and toss together until hot. Spoon the lo mein onto a warm platter and serve. Variation: You may add additional vegetables, such as 2 cups of bean sprouts; or substitute 1 bunch kale, tough ribs discarded, rinsed, drained, and the leaves cut into julienne slices, for the broccoli mix.

ROMULO YANES