Hidden Treasures: Flavorful Herbs and Spices

-By Ani L. from Whole Foods Market, Lake Calhoun

Think about a pot of chili. If you are currently following our Engine 2 Healthy Eating Challenge, your pot contains beans, tomatoes and lots and lots of vegetables. Delicious, yes, but without the chili powder, cumin and coriander, your chili is……stew. It is the spices that give the pot the familiar flavor of chili. Spices and herbs are the key to making the foods we eat every day new and exciting in a low fat, low calorie, affordable way.

Spices and herbs are the dried and often ground edible portions of plants, such as bark, leaves and berries. They get their flavor from aromatic oils present in the plant, which is dried and ground before being packaged. Most spices and herbs have a short shelf life, and generally, when they stop being aromatic, they stop tasting good. Any finely ground powder is particular susceptible to this flavor fade, so buy in small quantities, buy whole whenever possible (grind your own in a coffee) and buy often!

When eating more healthfully, you may naturally find yourself cutting down on salt and fat- two very strong flavors. The answer to flavorful, healthier food without the fat and salt? Replace those strong flavors with the strong flavors of herbs and spices for a nutritious, delicious alternative. Instead of salt, try an acidic spice, lemon juice or vinegar to make your food more interesting, nice and tangy. Instead of fat, try adding an exotic spice such as cinnamon, ginger or garlic for a little extra oomph. You can also use dried herbs in place of out-of-season fresh herbs. My rule of thumb is to use 1/3 of the amount of fresh herb called for if I am using a dried herb in its place. For example, a tablespoon of chopped fresh basil going into minestrone soup would be replaced with a teaspoon of dried basil.

Take your average bowl of brown rice, often a staple in a whole foods eating plan. Add a little nutmeg, a pinch of oregano, basil and parsley with a few red pepper flakes and you are in Italy. Add smoked paprika and a bit of saffron to go to Spain. Add ground ginger, chili powder, dried lemongrass and garlic powder and suddenly, Thailand opens its doors. Feeling a bit bored with winter? Add curry, coriander and a pinch of cloves to take a trip to India.

Luckily, you don’t need a plane trip to get where you want to go with your dinner- you just need to check out the bulk herb and spice section in our Whole Body department. Not only is there a great selection of spices and herbs, but you can also find teas and ingredients for at home kitchen projects as well, all priced by the ounce. By buying in bulk, you can buy just as much as you need without having a shelf full of mostly full, stale spices six months later.

Here’s a handy breakdown of spices and pairings-

Enhance Healthy Dishes with Herbs and Spices

Simple blends for around-the-world flavor.

A world of flavor is at your fingertips when you add just the right combination of herbs and spices. Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey across the Seven Seas. Start with a starchy vegetable, bean or grain of your choice and then choose exotic spices and produce to suit your ethnic food cravings.

Take your taste buds around the world with these inspired combinations.

Need inspiration? Here are some simple combinations that work well together.

Serves 2

Italian:

Start with: Russet potatoes cut in ½ inch pieces (1 ½ cup)

Toss with: red bell pepper (1/2 c) + garlic (2 cloves) + red onion (1/4 c) + thyme (1 T) + rosemary (1 T)

Roast @ 400°: until browned on all sides ~35 minutes

Finish with parsley (2 T) = roasted herbed potatoes (yields 2 cups)

Thai:

Start with: Cooked brown rice (2 cups)

Steam Sauté shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (1/2 c) + carrots (1/2 c)

Finish with: basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

Moroccan:

Start with: Cooked chickpeas (2 cups)

Steam sauté: garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (1/2 c) + tomato (1/2 c) + lemon zest (2 T) and juice (1 T)

Finish with: cilantro (1/4 cup)  = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

For more cooking tips and delicious recipes visit wholefoodsmarket.com