The smell of the holiday celebrations truly comes from seasonal spices!
And they are best used when appropriately paired with food that can enhance the taste of a meal. Seasonings may be small, but they are mighty! Not only do they bring flavor to our food, but they contain many great health benefits.
Spices have been used for medicinal healing for thousands of years and have made their way worldwide due to trade deals, war, and exploration.
In traditional Chinese medicine, herbs and spices are used as a healing property to clear out any blocked energy, causing illness and other healing methods.
Indian holistic medicine practices shadow the same ideologies as Chinese traditional medicine. They utilize herbs and spices in their healing process by incorporating them into Indian cuisine. In this blog post, I will tell you about the health benefits of spices and how to use them in your everyday cooking.
Cinnamon
Cinnamon is a sweet spice in different dishes, from cinnamon rolls to curry and oatmeal. But do you know where it comes from? It comes from evergreen tree bark! Cinnamon comes from the inside of a bark tree and results in shaving down the tree to obtain the spice. If you look at the picture above, you may notice the curl shape, which is formed naturally as the bark dries. Cinnamon is famously used in desserts, savory meals and consumed for health benefits. You can find cinnamon in the form of sticks, powder, or tea!
Health Benefits
- High in Antioxidants which reduce cancer-causing agents (free-radicals)
- The antioxidants provide anti-inflammatory responses that can reduce chronic inflammation
- Cinnamon has been known to lower blood sugar levels by working against carbohydrates
- Cinnamon contains antifungal properties that fight against acne
Pairing
- Roasted Sweet potato
- Cinnamon pancakes
- Cinnamon Raisin bagels
- Cinnamon apple crisp
- Cinnamon tea
- Oatmeal
Tips
Make a cinnamon toast for breakfast and top it with walnuts and a plant-based yogurt. Walnuts are high in omega-3 fatty acids and have been shown to protect the brain by improving cognitive function in adults. With the rising rates of Alzheimer’s disease, you’ll want to make this recipe every day to protect your brain health!
Sprinkle sliced apples with cinnamon and have it as a snack!
Did you know apples are nature’s toothbrush? Yes, when you bite into an apple, the pressure from the apples grinding on your teeth scrape plaque right off! Apples are a great source of fiber and high in antioxidants. High antioxidant foods allow your body to grow healthy hair and give your skin a subtle healthy glow!
Sweet potatoes and cinnamon go together like pb&j!
Sweet potato is high in fiber and contains many antioxidants because of its orange pigment. In addition, cinnamon helps regulate blood sugar levels by decreasing insulin resistance. The fiber from sweet potatoes and the benefits from cinnamon work together as a powerhouse to maintain healthy blood sugar levels.
Cardamom
Cardamom is a spice that originates from seed pods, which are closely related to the ginger family!
There are three different types of cardamom, green, black, and bleached, which originate from the Middle East or India. Cardamom is known to have a strong, pungent aroma, and the flavor is more robust when it’s ground. This spice is widely used in balsamic rice and curry meals, which have middle eastern cuisine influences. Cardamom can be used in a non-traditional way, such as with iced coffee! I recently tried a rose cardamom iced latte, and it was amazing!
Health Benefits
- Cardamom has been known to reduce blood pressure due to its high content of antioxidants
- Cardamom can help heal stomach ulcers
- Cardamom is very popular for treating bad breath and can be found in most chewing gums!
- Black cardamom nourishes hair follicles and promotes healthy growth
Pairing
- Coconut squash soup
- Bread
- Pumpkin pie
- Rose iced latte
- Roasted squashes
- Roasted nuts
- Citrus fruit salad
Tips
Overnight oats have been all the craze in recent years because they are healthy and easy to make! With the addition of cardamom, you will want to make them for breakfast every day! I recommend using steel-cut oats because they contain soluble fiber, which means they form into a gel-like substance after ingestion that stabilizes cholesterol and blood levels. With the addition of chia seeds to your steel-cut oats, you add omega-3 fatty acids. Both chia seeds and steel-cut oats assist in reducing cholesterol levels.
As I mentioned earlier, cardamom iced coffee is very delicious! So whether you are looking to cut down on added sugar in your coffee or you are merely trying to save money by reducing your spending at Starbucks, this recipe idea is for you!
All Spice
Allspice is grown in Southern Mexico and Central America but originates from Jamaica. It is used in Jamaican Jerk Seasoning as a dry or wet rub before being cooked. Allspice is used in many food products, which is why it has been allspice! Allspice adds a warm sweet flavor to various foods and can be found in soups, curries, baked goods, tea, meat, and poultry! Adding nutmeg to the savory mushroom sauce with a flavorful vegan meatloaf sounds like the perfect way to end the night!
Health Benefits
- Allspice aids digestion by stimulating digestive enzymes and also helps with diarrhea
- Allspice contains enzymes that improve immunity and fights bacteria in the stomach like E.coli
- Allspice contains vitamin B9 which enhances brain function and protects the brain as it ages!
Pairing
- Eggplant
- Apples
- Chickpeas
- Pumpkin Pie
- Vegan meats
- Sweet potato
- Kale
- Gingerbread cookies
Tips
Pumpkin pie is sweet, creamy, and satisfies our taste buds any time of the year! Allspice pairs well with cinnamon and pumpkin. Pumpkin pie doesn’t have a crazy amount of sugar in comparison to other pies it contains fiber and cinnamon! At this point, it is safe to say that we know fiber and cinnamon work together to reduce blood glucose levels.
Clove
Clove comes from an unopened flower bud grown in Indonesia. It, too, comes from the evergreen tree, just as many of the spices we have talked about already. Clove is commonly used in tasty baked recipes! Clove’s dark richness brings out a strong but sweet flavor. Pairing it with other spices brings out a rich and flavorful taste!
Health Benefits
Clove contains 30% RDI of Manganese which contributes to maintaining brain function and healthy bones
Clove promotes a healthy digestive system by initiating the secretion of digestive enzymes in the stomach to help break food down
Clove can prevent gum disease and reduce plaque in the mouth
Pairing
- Butternut Squash
- Soup
- Carrots
- Cakes
- Mango
- Lemon clove cookies
- Cinnamon and clove tea
Tips
Butternut squash is a sweet winter squash packed with vitamins and minerals. It pairs well with savory spices such as clove and cinnamon. One cup of butternut squash has 82 calories and 7 grams of fiber, so it will keep you full longer with little calories!
Soups are very hearty and healthy because when the ingredients are cooked on high heat, their nutrients are released in the broth. The high concentration of nutrients provides us with immune-fighting properties. Pairing garlic with clove in your soups will boost delicious flavors and extra antioxidant content!
Nutmeg is a well-known holiday spice usually paired with cinnamon to add additional flavor to desserts or holiday drinks. Nutmeg was originally from Indonesia and brought to New England through trade. Nutmeg comes from the evergreen tree and resembles plums and apricots. The seed within the fruit is the nutmeg and has a hard outer shell. You can boil nutmeg in water to bring out its savory aroma, or you can purchase a powdered version.
Health Benefits
Some studies have shown that nutmeg can improve mood
Just as its cousin’s spices, it has anti-inflammatory properties due to the high content of antioxidants
Pairing Foods
- Vegan Eggnog
- Pancakes, waffles, toast
- Pumpkin Curry
- Tea & Coffee
- Vegan Hot Chocolate
- Yams
- Quinoa
Tips
What are the holidays without eggnog! You can purchase eggnog in stores, but I recommend making eggnog from scratch. Fresh eggnog lacks preservatives and is fun to make! Replace cow’s milk with cashew milk and nutmeg! Cashews contain heart-healthy fat and are a great plant-based replacement for milk and cheese.
French toast for breakfast is such a delight! Traditionally, cinnamon is the star of the show for french toast, but adding nutmeg will give extra flavor! Sprinkle nutritional yeast over your toast! It contains the nine amino acids our bodies need to get from food and is high in protein! So if you are plant-based, you should know that you can get vitamin b12 from nutritional yeast!
Ginger is a root of a flowering plant widely used in traditional medicine. It’s primarily grown in India. Ginger has powerful medicinal properties, along with a robust taste! Used in holistic medicine, ginger in small amounts can heal stomach irritation. It’s also an excellent spice to use in soups and teas to help boost your immune system.
Health Benefits
One gram of Ginger has been shown to reduce menstrual cramps
The combination of cinnamon and ginger research has been shown to reduce inflammation in osteoarthritis. If you are suffering from nausea or vomiting ginger tea can reduce your symptoms.
My favorite Ginger products
Pairing Foods
- Wild and Whole Grain Brown Rice
- Vegetables
- Vegan meat
- Vanilla Cookies
- Ginger tea
- Oat Milk Nitro Latte
- Lemongrass
Tips
Lemongrass resembles grass and grows very tall! It does not grow lemons but has a lemon taste and aroma, making it perfect to pair with ginger! Make traditional Thai coconut soup with ginger, garlic, onions, and lemongrass. It is rich in healthy fats, which will keep you full longer. Perfect for flu season because of ginger’s benefits on the immune system. In addition to ginger immune benefits, garlic and onion have antibacterial properties to fight against the flu!
Gingersnap cookies will not only warm your stomach but also your house! The amazing smell that comes from baking these cookies will put anyone into the holiday spirit. With the use of cinnamon and nutmeg, the ginger flavor gives these cookies the perfect spicy kick!
If you are looking for a stuffing substitute this Thanksgiving season, I recommend trying vegan ginger rice. Brown rice is high in fiber and low in carbs compared to traditional stuffing. Adding vegetables to your rice provides more fiber. Ginger is a powerhouse spice, so adding it to your rice will surprise everyone in a good way!
Star is a spice derived from the pods of the star-shaped bark. It originates from China and is often used in traditional Chinese medicine. You may have seen a star being used in chai or chai lattes as it gives off a warm taste and aroma. If you don’t want to spend money on candles this holiday season, you can boil star with some water to release its warm aroma. You can even add a few cinnamon sticks while you are at it!
Health Benefits
Star is rich in vitamins A & C and high in antioxidants
The oils produced from the star has been used to treat coughs
Star reduces nausea and stomach cramps
Pairing Foods
- Chickpeas
- Dates
- Butternut squash
- Coconut
- Vegan Chai latte
- Spice cookies
- Seitan meat
Tips
Make Indian inspired recipe! For example, masala is a spice that consists of different herbs used in Indian cuisine. Cumin, star spice, clove, cinnamon, cardamon, and black pepper make up the spices that make up masala. They are toasted to bring out the flavor before they are grounded. Warm spices increase metabolism and boost blood circulation!
How about butternut squash soup? Not only does star spice taste good paired with butternut squash, but it also makes for a great garnish! Orange vegetables are very high in antioxidants making butternut squash a powerful vegetable. With the addition of pumpkin seeds, you are getting all you fatty acid nutrients you need!
Herbs
Although we have discussed the benefits of many spices, a few herbs also take the spotlight during the holiday season. Rosemary is a mint family and is grown from the evergreen tree, mainly in the Mediterranean region. Rosemary is well-loved during the holiday season because of its flavorful taste. You’ll find it in stuffing, mashed potatoes, turkey, or tofurkey! A little rosemary goes a long way! Rosemary has been shown to increase moods and is well used in aromatherapy as an oil.
Health Benefits
Increases mood through aromatherapy
Reduces congestion and open airways to improve breathing
Reduces joint inflammation
Pairing Foods
- Potatoes
- Sweet potatoes
- Bread
- Vegan sausage
- Carrots
- Vegan Cream Cheese
- Almonds
Potatoes and rosemary bring together a warm and flavorful dish! The warmth from the cooked potato brings out the flavor and aroma of rosemary. Perfect for a cold night or a Thanksgiving dish.
Carrots are very low in calories and high in antioxidants. If you do not like to eat raw carrots, try to roast them to perfect softness. Raw and uncooked vegetables take longer to digest than cooked vegetables. When vegetables are cooked, they become soft, easier to chew, and easier to digest. Adding rosemary to carrots while roasting brings out the flavor of rosemary.
You are probably familiar with peppermint and its refreshing taste! It has many excellent health properties that can benefit you as it refreshes you. Peppermint is a hybrid between watermint and spearmint. Although peppermint is a summer mint, it is widely used in several Christmas dishes. Have you heard of a peppermint mocha during the holiday season? Peppermint, mocha, and chocolate go well together, making it a necessary herb to use during the holiday season.
Health Benefits
A study was conducted to determine if peppermint can reduce Irritable Bowel Syndrome flare-ups.
Peppermint has also been effective in reducing diarrhea in some participants.
Peppermint oil reduces headache symptoms.
Pairing Foods
- Chocolate
- Pesto sauce
- Lemons
- Strawberries
- Eggplant
- Curry
- Chickpeas
Tips
Make is a heart-healthy soup made with creamy coconut and mint! Adding peas to this meal brings sweetness and adds fiber. Peas contain magnesium, potassium, and calcium, which are significant electrolytes our body needs!
The perfect drink to make for any Christmas holiday is cacao with mint! Adding coconut milk adds extra creaminess making this drink indulging!
Spices and herbs are essential in cooking because they add flavor and “spice” up our recipes. However, they also provide us with many health benefits, so I wanted to share different ways to incorporate traditional spices into your meals.
