Spice It Up

By: Sandra Meyerowitz, M.P.H., R.D., L.D.

Herbs and spices not only enhance the flavor of your food, but also are beneficial to your health. They can be added to a wide variety of foods to subtly or markedly jazz up your menu.

Historical literature attests to the fact that spices have been known to ameliorate certain health problems such as stomachaches, indigestion and diarrhea. More recent information indicates that herbs and spices may lower cholesterol, reduce blood pressure and help prevent diabetes and cancer. The antioxidant content is significant in many herbs and spices. There are four potential ways that herbs and spices can work in your favor: by blocking potential carcinogens, stimulating detoxifying enzymes in the body, improving the immune system or lowering low-density lipoprotein cholesterol.

The National Cancer Institute claims that the following herbs and spices are among those that may contribute to the prevention of cancer: anise, caraway, coriander, cumin, fennel, oregano, rosemary, sage, tarragon, thyme and turmeric. Cumin, caraway, fennel and tarragon, which all contain terpenoids, may also combat tumor growth.

Eating herbs and spices should not take the place of choosing a variety of foods on a regular basis. It is still essential to eat plenty of fruits, vegetables and whole grains.

When adding herbs and spices you can omit the salt and reduce the fat in the cooking process, allowing you to consume less of the substances you want to limit. An added benefit for many people is the natural tendency to consume less merely because of the enhanced flavors. As a result, herbs and spices may aid in weight-loss efforts.

Herbs and spices can be mixed into salad dressings, sprinkled on vegetables, used on breads or rubbed on meats. Experiment with two or three at a time and enjoy the wonderful outcome.

GREEN BEAN POTATO SALAD

This recipe makes a great side dish for summer cookouts.

Per Serving: 158 calories, 4g protein, 28g carbohydrate, 4g fat, 30mg sodium, 4g fiber.

Preparation Time: 15 minutes. Cook Time: 20 minutes. Serves : 8.

Ingredients

• 2 pounds red potatoes
• 1 pound fresh green beans, trimmed
• 1/4 cup red wine vinegar
• 4 green onions, sliced
• 2 tablespoons chopped fresh tarragon
• 2 tablespoons Dijon mustard
• 2 tablespoons olive oil
• 1 teaspoon pepper 

Place potatoes in a large pot with enough water to cover; bring to boil over medium heat and cook 13 minutes. Add green beans, and cook 7 minutes or until potatoes are tender; drain. Rinse with cold water. Cut each potato into 8 wedges. Whisk together vinegar and remaining ingredients in a large bowl; add potatoes and green beans, gently tossing to coat. Cover and chill at least 2 hours.

Shopping List:

• Red potatoes
• Green beans
• Red wine vinegar
• Green onions
• Tarragon
• Dijon mustard
• Olive oil
• Pepper

GRAPES WITH GINGER CREME*

This is a refreshing dessert to serve to company on a hot summer day.

Nutritional Analysis: 222 calories, 48g carbohydrates, 2.5g fat, 7g protein, 1g fiber, 84mg sodium

Preparation Time: 20 minutes or less. Serves: 4.

Ingredients

• 6 cups seedless black or purple grapes
• 1 tablespoon grated fresh ginger
• 2 cups low-fat vanilla yogurt
• 2 tablespoons brown sugar
• Ground cinnamon
• Fresh mint leaves

In a large bowl, toss grapes with fresh ginger. Spoon equal amounts in stemmed glasses or serving dishes. Carefully spread 1/2 cup vanilla yogurt on top of grapes and sprinkle with 1/2 tablespoon brown sugar followed by dusting of ground cinnamon. Allow desserts to chill for 20-30 minutes. Garnish with fresh mint leaf and serve chilled.

Shopping List:

• Black or purple grapes
• Fresh ginger
• Low-fat vanilla yogurt
• Brown sugar
• Cinnamon
• Fresh mint

EASY VEGETABLE FOCCACIA*

This recipe may be cut into squares and served as an hors d'oeuvre.

Nutritional Analysis: 350 calories, 51g carbohydrate, 11g protein, 11g fat, 5g fiber, 475mg sodium

Preparation Time: 15 minutes or less. Serves: 4.

Ingredients

• 10-inch prebaked pizza crust
• 2 medium cloves garlic
• 2 tablespoons olive oil
• 1 tablespoon each fresh oregano and basil
• 1/2 teaspoon ground black pepper
• 16 ounces frozen Oriental-style vegetables (usually contains green beans, broccoli, onions, mushrooms and red pepper)
• 1/2 cup finely chopped tomato
• 3 tablespoons grated Parmesan cheese

Preheat oven to 400° F. Place rack on medium high position. Remove pizza crust from packaging and place on round pizza pan or baking sheet. Warm pizza crust in oven for 3 minutes and then set aside. Combine garlic, olive oil, herbs and black pepper in food processor or blender and chop until fine. Stop processor if needed, scrape sides and then continue until mixture is somewhat smooth. Spread mixture over entire surface or warm crust. Sprinkle lavishly with vegetables and chopped tomato. Finish with grated Parmesan cheese spread evenly over the top. Place in oven for about 6 to 9 minutes, until very hot. Remove and cut into even wedges and serve piping hot.

Shopping List:

• Prebaked pizza crust
• Garlic
• Olive oil
• Oregano
• Basil
• Pepper
• Frozen Oriental-style vegetables
• Tomato
• Parmesan cheese

* Recipe reprinted with permission from the Produce Marketing Association - www.5aday.com

REGGAE BEEF RUB ON STEAK**

This rub also tastes great with pork and chicken.

Nutritional Analysis: 203 calories, 6g carbohydrate, 22g protein, 10g fat, 1g fiber, 464mg sodium

Preparation Time: 5 minutes. Cook Time: 20 minutes. Serves: 8.

Ingredients

• 2 tablespoons McCormick® Caribbean Jerk Seasoning
• 2 tablespoons McCormick® 1 Step Seasoning: Roasted Garlic & Bell Pepper
• 2 teaspoons McCormick® Chili Powder
• 2 tablespoons brown sugar
• 2 pounds rib eye, sirloin or strip steak

Combine seasonings and brown sugar. Rub onto both sides of steak. Grill or broil steak to desired doneness.

Shopping List:

• McCormick® Caribbean Jerk Seasoning
• McCormick® 1 Step Seasoning: Roasted Garlic & Bell Pepper
• McCormick® Chili Powder
• Brown sugar
• Rib eye, sirloin or strip steak

** Recipe reprinted with permission from McCormick®.

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention and sports nutrition. She can be reached at 502-339-9202.