Spice Antioxidants
Everyone knows that herbs and spices are an important part of cooking because they add flavor without adding salt, fat or calories. What you might not know is some herbs and spices include a little something extra, like antioxidants. Antioxidants are substances in your diet that slow or prevent the oxidative process in which cells are damaged by free radicals, which can lead to cell dysfunction. These powerful nutrients have been linked to the prevention of heart disease and diabetes, improving immune function and lowering the risk of infection and even some cancers.
While you hear a lot about the antioxidants found in other foods, spices like ground cloves, oregano leaves, ginger, cinnamon, turmeric and paprika are the real heroes – delivering a higher concentration of antioxidants per 100 grams than blueberries and whole grain cereal – even red wine. Plus, they have zero calories and none of the drawbacks associated with alcohol consumption.
The National Institutes on Health recommends getting antioxidants from dietary sources. With Sauer’s wide variety of herbs and spices, it’s easy to incorporate these healthy options into any dish on your menu:
Antioxidant Spices
Ground Cloves
The top antioxidant performer, ground cloves aren’t just for desserts – they can be sprinkled on oatmeal, added to ground coffee, used in a glaze for carrots or ham and much more.
TIP: Add sparingly to coffee grounds, stews, marinades and beef & lamb dishes.
RECIPES: Spice Cake with Apple Cobbler Topping, Spiced Glazed Ham, Sweet Spiced Waffles, and Curried Lamb.
Oregano Leaves
The savory flavor of oregano complements healthy meal choices like chicken, soups and pastas.
TIP: Add to your favorite prepared pasta sauce or sprinkle on pizza, eggs, garlic bread and roasted potatoes.
RECIPES: Pizza Popcorn Snack, Tangy Ranch-Style Dressing, Quick Fix Shepherd's Pie, and Quick Black Bean Soup.
Ground Ginger
Adds a spicy, Asian-inspired twist to teas, sweet potatoes and rice pilaf.
TIP: Add zest to stir-fry, salad dressings, soups, cookies, fruit salads and pies.
RECIPES: Curried Mayonnaise Dressing, Chicken Vegetable Stir Fry, Asian Spiced Yams, and Nutty Ginger Lemon Cookies.
Ground Cinnamon
Well regarded for its health properties, cinnamon is a versatile spice that can be used in sweet and savory dishes and to enhance most hot beverages.
TIP: Sprinkle on fresh apple slices, oatmeal, winter squash, French toast or mix into coffee & hot chocolate.
RECIPES: Carrot-Raisin Muffins, Sauer's Fruit N' Nut Cookies, Oatmeal Cinnamon Pancakes, and Cinnamon Spiced Candied Nuts.
Ground Turmeric
This brightly colored but mild spice is often used in Indian cooking and goes well with beans, chicken and lamb.
TIP: Add to your favorite soups, stews, curries, rice and potato dishes.
RECIPES: Moroccan Chicken, Thai Pork Sauté, Easy Indian Curry, and Ham and Cheese Strata.
Ground Paprika
This sweet, aromatic and brilliantly hued spice is used in dishes from around the world including Spanish red sauce, chili and Hungarian stew, sprinkled on deviled eggs and incorporated into meat rubs.
TIP: Sprinkle on to add color to your favorite potato or pasta salads, deviled eggs, casseroles and dips.
RECIPES: Ruby Red Salad Dressing, Speedy Tailgate Chili, Crisp Sesame Fish Fillets, and Tomato Tarragon Dressing.
Ground Mustard
A tangy addition to deviled eggs, salad dressings and glazes for meat or poultry.
TIP: Make your own homemade mustard by combining ground mustard with enough vinegar, beer or wine to make a thin paste. Use right away if you like it spicy or refrigerate for a few hours or days to let the flavor mellow. Add spices, salt, sugar or honey to taste. Add turmeric if you desire a brighter yellow mustard and to increase the antioxidants!
RECIPES: Festive Marinated Vegetable Salad, Savory Cream Cheese Dip/Dressing, Whole Grain Homemade Mustard, and Spiced Apple & Cabbage Salad.
Basil Leaves
This familiar favorite has a sweet and spicy aroma with a warm, minty and peppery flavor. It is a perfect partner for tomatoes and is used in various pasta, poultry, fish and vegetable dishes.
TIP: Combine basil with diced tomatoes and garlic, then drizzle a little olive oil & balsamic vinegar over the top for a quick & delicious salad.
RECIPES: Savory Tomato Pie, Summer Vegetable & Tortellini Salad, Quick & Easy Bean Sausage Soup, and Balsamic Chicken.
Curry Seasoning
Curry Seasoning, a blend of warm & savory spices, is essential to making curry, but is also great in dressings, cold salads and marinades.
TIP: Mix into everyday condiments like mayo, ketchup or mustard for a boost of flavor & antioxidants.
RECIPES: Indian Chicken with Cashews, Slow Cooker Curry Beef Stew, Curried Tuna Salad, and Easy Indian Curry.
Parsley Flakes
One of the most versatile herbs, parsley is used to add color and subtle herb flavor to a multitude of dishes.
TIP: Sprinkle in sauces, dips, marinades, soups, meat & vegetable dishes for an antioxidant boost.
RECIPES: Chicken Pot Pie, Easy Corn & Potato Chowder, Slow Cooker Beef Burgundy, and Creamed Onions & Mushrooms.
Ground Black Pepper
Black pepper is found in nearly every kitchen and can be used in almost all savory dishes you serve.
TIP: Keep the pepper handy and add a dash everywhere you can: in scrambled eggs, mayo for sandwiches, on top of salads, etc.
RECIPES: Chicken Marsala, Turkey Casserole, Pepper Steak, and Herb Mustard Vinaigrette.
Chili Powder
Most people only think of Chili Powder when making chili, but it can be used in place of paprika in many recipes, added to sauces, dressings and dips or even used in meat rubs.
TIP: Top baked potatoes with chili-spiced sour cream; combine 1 cup low-fat sour cream with 1 tsp. chili powder (or more to taste).
RECIPES: Turkey Chili, Tortilla Soup, Chili Dip, and Spicy Corn Chile Muffins.
Sources
- American Dietetic Association
- American Journal of Clinical Nutrition, Vol. 84, No. 1, 95-135, July 2006
- National Institutes on Health
Antioxidant Conversions
1 tsp. of ground cloves has more antioxidants than 2/3 of a cup of fresh blueberries.
1 tsp. of dried oregano leaves has 3 times the antioxidants as 1/2 a cup of raw broccoli.
1 tsp. of ground cinnamon has almost 4 times the antioxidants as a sweet potato.
1 tsp. of ground turmeric has more antioxidants than 1 cup of pinto beans.
1 tsp. of ground ginger has more antioxidants than 1 cup of honeydew melon.
1 tsp. of ground paprika has more antioxidants than 1 cup of cabbage.
1 tsp. of ground mustard has more antioxidants than 1 cup of raw carrots.
1 tsp. of basil leaves has more antioxidants than a cup of raw cabbage.
1 tsp. of curry seasoning has as many antioxidants as a medium tomato.
1 tsp. of parsley flakes has more antioxidants than 1/2 cup of sliced cucumber.
1 tsp. of ground black pepper has more antioxidants than 1 cup of diced watermelon.
1 tsp. of chili powder has 3x more antioxidants than 1/2 cup sliced radishes.
Sources
- Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods- 2007
Nutritional Status, Dietary Intake, and Body Composition:
Bente L Halvorsen, Monica H Carlsen, Katherine M Phillips, Siv K Bøhn, Kari Holte, David R Jacobs, Jr, and Rune Blomhoff
Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States
Am. J. Clinical Nutrition, Jul 2006; 84: 95 - 135.
Antioxidant Grilling
Herbs and spices add a thrill to the grill with a variety of flavors to enhance meat, poultry, veggies (even grilled fruit!). For an extra boost of wellness, look for spices that offer the benefits of antioxidants like ground cloves, oregano leaves, ground ginger, cinnamon, turmeric and ground yellow mustard seed. As richer sources of antioxidants than even red wine or dark chocolate, these spices provide more than great flavor they also may improve your health without adding extra fat or calories.
Antioxidants are substances in your diet that slow or prevent the oxidative process in which cells are damaged by free radicals, which can lead to cell dysfunction. These powerful nutrients have been linked to the prevention of heart disease and diabetes, improving immune function and lowering the risk of infection and even some cancers.
GRILLING RECIPES: Jamaican Jerk Pork, Tangy Lime-Herb Grilled Fish Fillets, Sweet N' Spicy Barbecue, BBQ Short Ribs, Southern Style Pork Barbecue, Grilled Cracked Pepper Steak, Garlic Mustard Grilled Beef Skewers, Grilled Butterflied Chicken, and BBQ Chicken.
Sources
- American Dietetic Association
- American Journal of Clinical Nutrition, Vol. 84, No. 1, 95-135, July 2006
The information we provide about potential health benefits of certain herbs and spices has not been evaluated by the Food and Drug Administration. We do not provide any medical advice and we make no claim that herbs and spices can be used to treat, prevent, mitigate or cure any disease. For specific and individual nutritional and medical advice you should consult your personal physician or nutritionist.