Clear out your medicine cabinet to make room for healthy herbs and spices instead. Besides just a healthy way to boost flavor, they provide numerous health benefits too.
To create interesting flavors, I spin our spice rack around for every meal I make. Its fun to try new herbs and spices to see what you can make; sometimes good (daddy/husband of the year!!)…. sometimes bad (hello, couch), but always healthy. If you don’t already have these 10 herbs and spices, stock up now and start adding taste and nutrition to your meals.
If you want to add a lot of intense heat to your food, cayenne pepper is the best spice for the job. A tiny bit of cayenne goes a long way (I know from experience; so does Kelley….again, sorry dear), so start with very little and work your way up to what you’re comfortable with. Several reasons to “just add cayenne” include its ability to relieve congestion by clearing mucus from the lungs and nose, boost immunity, prevent stomach ulcers by killing bacteria, help with weight loss, reduce blood cholesterol, triglyceride levels and platelet aggregation, prevent many types of cancer, and relieve pain. Use it in anything you want to make spicy; vegetables, salad, chili (duh), corn bread, various dips, soups, and even chocolate (you have to try it). An interesting note: The hotter the pepper, the more capsaicin it contains.
Slightly spicy and incredibly versatile, it’s no surprise that black pepper is the most common spice in the world. Black pepper is a great way to top off anything from eggs and salad to cooked grains and meat. For the best flavor and health benefits, freshly grind whole peppercorns using a pepper mill or coffee grinder. Black pepper has antioxidant and antibacterial properties; it improves digestion, helps prevent intestinal gas, is diaphoretic (promotes sweating), and diuretic (promotes urination). Black pepper provides high-quality amounts of manganese, vitamin K, iron, and the peppercorn’s outer layer is said to promote the breakdown of fat cells.
Cinnamon is one of the best spices around as it can be used in a variety of dishes. It is a very potent spice, and only a little cinnamon is needed to bring its signature intense flavor to a dish. Cinnamon aids in digestion, circulation, and helps to treat diarrhea, nausea, vomiting, and menstrual cramps. This spice is also well known for its blood-stabilizing abilities.
A popular food spice, cumin has a deep smoky flavor that is used in a variety of dishes, mainly Mexican and Indian recipes. Cumin is one of the best spices for cooking because it can be used to add a smoky flavor without the spiciness of chile peppers. Cumin’s list of health benefits include aiding the digestive system, improves liver function, promotes assimilation of other foods, relieves abdominal distention, gas, and colic, as well as migraines and headaches. I put this on cooked foods and mixed into salads for a wonderful smoky salad.
Oregano is a powerful antioxidant rich in phytonutrients. One gram of oregano contains 42 times more antioxidants than apples, 30 times more antioxidants than potatoes, 12 times more antioxidants than oranges and 4 times more antioxidants than blueberries. Two of the most important components of oregano are thymol and carvacol which have strong antibacterial properties. A study showed that in Mexico, oregano was more effective against amoebas than prescribed drugs. Fresh or dried oregano can be added to Italian and Mexican dishes, salads, egg dishes, vegetables, meats and more.
Cloves are the top spice that contributes to the distinctive smell of Indian food and drinks like chai tea. Cloves, whether whole or crushed, have a strong flavor and are best used in small amounts. Sprinkle a bit of ground cloves in your coffee or tea for a nice chai flavor, or add a pinch to baking recipes for something sweet and spicy.
Turmeric ranks among the best spices for adding color to a dish, and has a warm, peppery flavor similar to ginger and orange; it’s what makes mustard yellow. Most of its benefits are from curcumin, a compound in turmeric that has potent antioxidant, antibacterial, and anti-inflammatory properties. This yellow-colored spice is the highest known source of beta carotene. Turmeric tones the spleen, pancreas, liver, and stomach, and strengthens the immune system, enhances digestion, it may help control blood sugar in diabetics, and it helps to dissolve cysts and gallstones.
Coriander is known for being anti-diabetic, anti-inflammatory, and cholesterol lowering. It increases HDL (the “good” cholesterol), and may help reduce free radical production. Coriander is a good source of dietary fiber, manganese, iron, and magnesium. The leaves of the plant, commonly known as cilantro in the United States, may have anti-microbial and anti-bacterial properties.
Dried coriander is used for making baked goods, as a component in curries, and as a pickling spice. Cilantro is best when fresh, but either dried or fresh, it makes great salsa and adds flavor to dips, spreads, soups, and stews.
Parsley is found in two varieties, curly and flat leaf. Fresh parsley is more flavorful than the dried variety. The curly version tends to have a more intense flavor than the flat-leaf variety. Use it in soups, salads, and casseroles, or to top any savory meal with or without meat. Among parsley’s beneficial properties is its ability to fight cancer; Animal studies have shown that it can inhibit tumor formation, particularly in the lungs. It’s also known to reduce the effect of carcinogens including those found in cigarette smoke and charcoal grill smoke.
As with most on this list, parsley is a rich source of antioxidants and essential nutrients like vitamin C, beta-carotene, and folic acid. It is also a great breath freshener and is commonly served at the end of a meal. Which is why I buy and recommend the bulk 1 pound bag!
Spicy and pungent with just enough sweetness, ginger should be in the kitchen of every home cook. Great for adding an amazing sharpness to Chinese and Japanese recipes or a touch of spice to baked goods like cookies and cakes, ginger is one of the most unique spices because of its usefulness. It is warming, stimulates digestion, and boosts circulation, respiration, and nervous system function. Ginger is an anti-inflammatory and is useful for colds and fevers, alleviates motion sickness and nausea, and destroys intestinal parasites.
You really can’t go wrong adding any herb or spice to your meals (unless you’re allergic), but these are what I consider some of the best to have and use daily. I think garlic powder deserves an honorable mention for the list, but this is best consumed as fresh cloves crushed and chopped in recipes.
How many of these do you currently have and use in your kitchen?
My typical mound of spices. And I still had more to add!
Happy Halloween, we’re celebrating Avery’s first by trick-or-treating and saying we don’t want anything but to say hi! Although today is Halloween and I should be posting something about how to avoid over-consumption of candy by your little ones as well as yourself, I wanted to share a post from my previous blog.
Ready to roll as a pumpkin! Original, I know….
Before I was a dad, I had another blog centered on healthy food called “Just Add Cayenne”. Obviously, you can tell I’m a fan of spicy food, but despite the name, I shared a lot of healthy dessert recipes/ideas too. You can check it out by clicking on the “Just Add Cayenne” page tab above and look around for a while.
I’m always interested in the health benefits of food and prefer to use it in place of traditional medicine whenever possible. For instance, I haven’t taken something like ibuprofen or aspirin for aches and pains in years; I use cayenne (hence the blog’s name) or ginger for their anti-inflammatory properties instead. I feel much better in doing so, and know I’m not sabotaging my gut lining or other insides as a result.
As I’ve mentioned many times before, Going Mom knows the importance of breastfeeding, and I’m extremely happy and proud that she’s giving Avery the best nutrition available. I mean, Nature’s pretty damn good at knowing what we need, and no formula or rice cereal will ever replace it! Unless you’re unable to for some reason, I see no good reason why you wouldn’t breastfeed your children.
Lately, Kelley has been concerned about her production and we’ve been looking for natural alternatives to give it a boost. She’s been drinking Traditional Medicinals Mother’s Milk herbal tea for a while now, but doesn’t always have time to brew a cup of tea with her busy work schedule on top of needing to pump. So, now I’m trying to boost things by adding fenugreek to her meals and soon we’ll have a fenugreek supplement to use too.
For the record, I think she’s doing fine and Avery doesn’t seem to complain (besides when she’s just a fussy baby), but either way, as you will see, there are plenty of other benefits to using fenugreek as well. Below is my original post from my old blog which also includes fennel since it’s another healthy addition to you meals. Plus, it made for a lot of “F’s” in my post title!
I have two awesome foods for you to add to your meals to create functional flavors that boost nutrition. One powder from the licorice flavored vegetable, fennel, and the other from an herb, fenugreek. Both of these have very distinguishable flavors that stand out in dishes. For that reason, you have to be careful because too much could ruin a dish.
These are both new functional flavors I’ve started to add to my diet and hope to feel a difference after using for a while. Fennel and fenugreek are known for alleviating annoying digestive issues (what? we all have them!) along with several other ailments.
Here’s a sample of fennel’s multiple health benefits, as listed on Organicfacts.net:
The health benefits of fennel include relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, menstrual disorders, eye care, etc. Fennel, bearing the scientific name Foeniculum Vulgare Miller, or its essence, is widely used around the world in mouth fresheners, toothpastes, desserts, antacids and in culinary.
Fennel is a diuretic, i.e. increases amount and frequency of urination, thereby helping removal of toxic substances from the body and helping in rheumatism, swelling etc. It also increases production and secretion of milk in lactating mothers and since this milk contains some properties of fennel, it is anti flatulent for the baby too. It strengthens hair, prevents hair fall, relaxes body, sharpens memory and has a marvelous cooling effect in summer if the pale greenish-yellow water, in which it is soaked, is taken with a bit of sugar and black-salt.
And no, I am not using it for production of milk in my breasts. I’m neither lactating nor a woman; the indigestion and stomach relief is what I’m after. (Edit: And to boost Kelley’s milk supply too!) Read the full benefits of fennel here.
Fenugreek’s health benefits, also listed on Organicfacts.net, are:
The health benefits of fenugreek include relief from anemia, pregnancy pains, increasing lactation, digestion, loss of taste, fever, hair care, dandruff, stomach disorders, biliousness, respiratory disorders, mouth ulcers, sore throat, diabetes, inflammations, wounds and insomnia..
Most of these benefits offenugreekare due to the presence of saponins andfiberin it. Fenugreek is also used for herbal healing. Its seeds contain a gumming substance called mucilage. Mixed with water, mucilage expands and becomes a gelatinous soother for irritated tissues.
Fenugreek is used to treat wounds, inflammation and gastrointestinal ailments. Fenugreek helps in antioxidation. So, it prevents and repairs damages caused by free radicals. According to ayurvedic and Chinese medicine, fenugreek can be used for inducing labour and aiding digestion. It is also good to improve metabolism and health. Irritated skin condition can be soothed by the external application of fenugreek. Fenugreek is also used for fevers and muscle aches.
Fenugreek is considered to be a safe herbal food. It is also used as a spice and tastes oddly of bitter celery and maple syrup.
Hopefully I will share a successful outcome with Going Mom’s production, but as you see, there are many other benefits to these foods and I recommend adding them whenever possible.
Have you ever used fennel or fenugreek?
Any moms out there that have tried boosting lactation naturally?
The awesome folks over at Daily Mom are taking part by launching a brand new category for their site called “Mommy Moments.” This new category is for mommies (and daddies) to share their personal stories about breastfeeding. The stories can be humorous or serious experiences you’ve had, or things you wish you would’ve known.
Check out their website and take part of this wonderful campaign I think needs to be in effect year round! I know I’ve talked about breastfeeding and how much I support it several times in the past, and I’ll talk about many more times I’m sure.
I realize not all mothers are capable of breastfeeding either because of an issue they have or their baby has. Please do not take offense to my thoughts on the importance of breastfeeding; we are fortunate enough that Going Mom is able to breastfeed Avery and we wouldn’t have it any other way. To those who want to but can’t, I am truly sorry and my sincerest thoughts go out to you.
The benefits of breastfeeding over formula are tremendous and will last a lifetime with your baby. From fewer illnesses and trips to the doctor, to a higher IQ, healthy weight, and increased bonding, breastfeeding (when able) is a no-brainer.
Breastfeeding also benefits the mother by burning extra calories, helping your uterus return to pre-pregnancy size, and reducing risk of breast and ovarian cancer. And, a benefit for the entire family, it saves time and money by not having to buy formula that you have to mix and measure.
Happy wife giving the healthiest food to our baby and saving us money!
As a guy, I obviously am not able to breastfeed, but that doesn’t mean I just sit back and let my darling wife do all the work. No way!! All of us men should stand behind their partners and support their breastfeeding as much as possible.
The role of a good dad means being present and supportive throughout…..well, forever! From the beginning, doing what I could to help Kelley’s breastfeeding efforts was important to me, and I know she appreciates all I have done. She told me so! 🙂
Napping after a good meal.
I’d like to contribute my experience as part of Daily Mom’s new category, “Mommy Moments” by sharing my thoughts on breastfeeding. Here are some of the ways I help Kelley give our precious daughter the best nutrition that benefits her health, immunity, growth, and development:
Take care of cleaning bottles and pump parts. When Kelley comes home from a long day at a demanding job and somehow finding time to pump several times a day, the last thing she needs is to worry about cleaning everything to be ready for the next day. Instead, I’ll take all of the parts and accessories, make new bottles, and wash everything while she spends time with Avery.
Remind her how great it is that she is able to provide the best nutrition to our baby. We both know it, everything I’ve mentioned above and more is all true, but it’s always good to be reminded of how awesome you are…amiright? 🙂
Cook healthy and tasty food. Even before we were parents, I would take over most of the cooking, and now is no different. I cook with a lot of veggies, whole grains like quinoa and brown rice, and lean meats to prepare meals for work and home. I’m not only providing great nutrition for my beautiful wife, I’m providing for our beautiful baby too! I use packaged food sparingly and only after making sure the ingredients are worthy. The importance of nutrition is never ending, and the closer to being a whole, unprocessed food, the better.
Have her water bottle full and within reach. When breastfeeding, it’s common to always feel thirsty as your body requires a lot of energy and nutrients to produce breast milk in addition to keep the body functioning. Water helps deliver nutrients where needed and should always be available to any breastfeeding mother.
Show sympathy and listen to her. This is key to a healthy relationship whether you have a child or not, but just being there to listen means a lot. Lately, with Avery’s teeth coming in, Kelley has every right to need to vent to someone about the pain of biting! Avery actually took a shot at my nipple one day and OUCH, that is not easy to have to deal with several times a day. To all breastfeeding women, I bow down to your awesomeness!
Bring Avery to her in bed for nighttime and morning feedings. As many know, breastfeeding is exhausting, but if you’re determined to give the best to your child (and don’t want to pump), feeding your baby when they wake at night or in the morning is vital. I do what I can by bringing Avery to Kelley when requested so all she needs to worry about is the feeding part.
Take care of diaper changes. As mentioned many times already, breastfeeding is a full time job in and of itself, so having one less thing to worry about allows Kelley to focus on more important things; good, nutritious breast milk. I know I’m a stay-at-home dad and should be doing this, but I still worked the first couple of months and would take over the diaper changing when I could. It makes a world of difference!
At almost 9 months old, Avery is still getting most of her nutrition from breast milk and only eating steamed veggies at dinnertime. Kelley’s current goal is to breastfeed up to 18 months, so she’s halfway there!
I will continue to support her to the best of my abilities and hope all dads will do the same for their baby’s momma. After all, why would anyone want to put something called “formula” in their child?
