Shopping for Health: Herbs and Spices -...
Transcript of Shopping for Health: Herbs and Spices -...
FSHN13-03
Shopping for Health: Herbs and Spices1
Jenna A. Norris and Wendy Dahl2
1. This document is FSHN13-03, one of a series of the Food Science and Human Nutrition Department, UF/IFAS Extension. Original publication date April 2013. Revised June 2016. Visit the EDIS website at http://edis.ifas.ufl.edu.
2. Jenna A. Norris, former graduate student; and Wendy Dahl, associate professor, Food Science and Human Nutrition Department; UF/IFAS Extension, Gainesville, FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office. U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.
Herbs and spices have been used for hundreds of years in cooking and medicine (Stephens 2010). They add a wide range of flavors to food and may also provide health benefits. For some people, using herbs and spices in cook-ing may be a challenge, but it doesn’t have to be that way! The information below will get you on track to enjoying zesty, flavorful, healthy cooking.
What Is the Difference Between Herbs and Spices?People often wonder what the difference is between an herb and a spice. It simply depends on the part of the plant that is used. Herbs come from the leaves of plants that do not have woody stems and grow close to the ground in mild climates. Spices are native to warm, tropical climates and are obtained from roots, flowers, fruits, seeds, or bark. Spices tend to have a stronger and more potent flavor than herbs, so they are used in smaller amounts (Spicer 2003). Herbs and spices are commonly referred to as “seasonings” when they are used together.
Do Herbs and Spices Have Health Benefits?Perhaps the greatest health benefit of using herbs and spices is that they serve as flavorful alternatives to salt, fat, and sugar without adding any extra calories to meals. Instead of adding sugar to oatmeal, sweet potatoes, and desserts, try adding spices like cinnamon and allspice. For savory meals, replace salt with spices like black pepper, cumin, and dill seed. Try flavoring foods with herbs and spices instead of using breading, gravies, and sauces. Seasoning meats with herbs and spices and cooking them is a healthy alternative to breading and frying, an easy, flavorful way to reduce fat intake. Adopting changes like these can help reduce sodium, fat, and sugar in your diet.
Figure 1.
2Shopping for Health: Herbs and Spices
Choosing Herbs and SpicesCertain seasonings pair better with some foods better than with others. Tables 1 and 2 list a few common herbs and spices. There are many more you can try, so be brave and experiment with your own combinations!
Should I Use Fresh or Dried Herbs?The choice is completely up to you. Fresh herbs are not equal to dry in terms of the amounts that should be added to foods. A tablespoon of finely cut, fresh herb is equal to about 1 teaspoon of dried herb or ¼–½ teaspoon of ground, dried herb (Stephens 2010). In addition, fresh and dried herbs must be stored differently to ensure freshness. The tips below will help to ensure that seasonings stay fresh long after they are purchased.
FreshWhen choosing fresh herbs, avoid ones with brown or wilted leaves. Basil, cilantro, dill, oregano, parsley, thyme, and many more should be stored in the refrigerator between 32˚F and 41˚F. You can expect them to stay fresh for 2–3 weeks, although some of the flavor and aroma will be lost after the first week (Cantwell and Reid 2001). For short-term use (within a week), herbs can be refrigerated in a covered container with some water.
FrozenTo preserve herbs for an extended period of time, you can freeze them. To do this properly, place them on a cookie sheet and then transfer to the freezer. Once the herbs are frozen, package them in airtight containers and store in the freezer. Frozen herbs are limp when thawed, so it is best to use them in cooked dishes (Stephens 2010).
DriedDried herbs and spices never actually spoil, but their flavor and aroma fade over time. They should be stored in a cool, dry place in tight containers and away from heat. When cooking, keep the container away from steaming pots to avoid exposure to moisture (Stephens 2010). Herbs that come in large flakes, such as parsley, basil, and oregano, remain fresh for 1–3 years. Ground spices, such as paprika, cinnamon, and nutmeg, can be kept for 2–3 years. Cin-namon sticks, peppercorns, and any other whole spice can be used for up to 5 years (Dermody 2004).
Cooking With Herbs and SpicesDelicate herbs, such as basil or chives, should be added just before serving because their flavor can be lost during
the cooking process. Herbs that are less delicate, such as oregano and thyme, can be added early in the process. Because the flavor of red pepper gets stronger as it is cooked, cayenne pepper should be added in small amounts (about ⅛ teaspoon) to begin with, then increased as needed. Always use small amounts to start with when adding herbs and spices. For 1 pound of meat or 2 cups of a soup or sauce, use ¼ teaspoon of dried ground herbs and add more if desired (Stephens 2010). When adding herbs and spices to foods that are served cold, it is important to refrigerate the food for a few hours to ensure that the flavors of the seasoning are well absorbed (Johns Hopkins Bayview Medical Center 2001).
SummaryUsing herbs and spices is a great way to reduce sodium, sugar, and fat in your diet while adding bold new flavors. It is a good idea to plan your meals before going to the grocery store so that you know which herbs and spices you will need. Use the advice above to keep seasonings fresh and flavorful. The examples listed above are just a snapshot of possible uses, so be creative! Follow these tips, and you will spice up your cooking in no time.
ReferencesCantwell, M., and M. Reid. 2001. “Herbs (Fresh Culinary): Recommendations for Maintaining Postharvest Quality.” UC Davis Postharvest Technology. http://postharvest.ucdavis.edu/pfvegetable/Herbs/.
CNN Interactive. 1998. “Herbs and Spices.” http://www.cnn.com/HEALTH/indepth.food/herbs/chart.html.
Dermody, C. 2004. “The Shelf Life of Spices.” Reader’s Digest. http://www.rd.com/food/spice-shelf-life/.
Johns Hopkins Bayview Medical Center. 2001. “Herbs and Spices.” http://www.hopkinsbayview.org/nutrition/patienteducation/healthydirections/herbs.html.
Spicer, F. 2003. “Herbs vs. Spices.” Iowa State University Horticulture & Home Pest News. IC-489 (21). http://www.ipm.iastate.edu/ipm/hortnews/2003/8-22-2003/herbsn-spices.html.
Stephens, J. 2010. “Seasoning with Herbs and Spices.” K-State Research and Extension. http://www.ksre.ksu.edu/bookstore/Item.aspx?catId=390&pubId=12759.
3Shopping for Health: Herbs and Spices
Tabl
e 1.
Com
mon
her
bs.
Nam
eSo
urce
Flav
orBe
st u
sed
Pair
wit
h
Basi
l (sw
eet)
Leav
es a
nd st
ems o
f the
bas
il pl
ant
Pung
ent,
som
ewha
t sw
eet
Fres
hEg
gs, fi
sh, m
arin
ades
, mea
t, sa
lads
, sau
ces,
seaf
ood
dish
es, s
tew
s, to
mat
o di
shes
, and
veg
etab
les
Bay
leaf
Leav
es o
f the
swee
t bay
tree
Mild
Drie
dAd
d tw
o or
thre
e le
aves
to g
ravi
es, s
auce
s, so
ups,
and
stew
s (re
mov
e le
aves
bef
ore
serv
ing)
Chiv
eLe
aves
of t
he c
hive
pla
nt, a
m
embe
r of t
he o
nion
fam
ilySh
arp,
oni
on/g
arlic
flav
orFr
esh,
or f
roze
n if
fresh
is
not a
vaila
ble
Chic
ken,
cre
am c
hees
e, c
ream
sauc
es, e
ggs,
fish,
lam
b, m
ayon
nais
e,
sour
cre
am, a
nd v
eget
able
dis
hes
Cila
ntro
Leav
es o
f the
cor
iand
er p
lant
Spic
y, sw
eet,
or h
otFr
esh
Sals
as, g
uaca
mol
e, a
nd sa
lads
Dill
Leav
es a
nd se
eds o
f the
dill
pl
ant
Mild
, som
ewha
t sou
rLe
aves
are
bes
t fre
sh;
seed
s are
use
d w
hole
Brea
ds, c
ream
che
ese,
cot
tage
che
ese,
cho
wde
rs, d
ips,
mea
t, po
tato
sa
lads
, ric
e di
shes
, sou
ps, s
tew
s, an
d ve
geta
bles
Fenn
elLe
aves
and
stem
s of t
he
fenn
el p
lant
Like
ani
se, b
ut sw
eete
r and
lig
hter
Raw
or c
ooke
dFi
sh, I
talia
n sa
usag
e, se
afoo
d sa
uces
, sou
p, sp
aghe
tti s
auce
s, st
ews,
and
swee
t pot
atoe
s
Ore
gano
Leav
es o
f the
ore
gano
pla
ntW
arm
and
bitt
erFr
esh
or d
ried
Eggs
, fish
, gre
en sa
lads
, Ita
lian
dish
es, m
eats
, Mex
ican
dis
hes,
mus
hroo
m d
ishe
s, om
elet
s, po
ultr
y, sa
uces
, sou
ps, s
pagh
etti,
spre
ads,
tom
ato
sauc
es, a
nd v
eget
able
s
Pars
ley
Leav
es o
f the
par
sley
pla
ntM
ildly
pep
pery
Fres
h; d
ried
is a
poo
r su
bstit
ute
Dip
s, dr
essi
ngs,
garn
ishe
s, he
rb sp
read
s, om
elet
s, po
tato
dis
hes,
sauc
es,
soup
s, an
d ve
geta
bles
Rose
mar
yLe
aves
of t
he ro
sem
ary
plan
tVe
ry a
rom
atic
, slig
htly
lem
ony,
an
d pi
ney
Fres
h or
drie
dFi
sh d
ishe
s, he
rb b
read
s, m
arin
ades
, pot
ato
dish
es, s
auce
s, so
ups,
and
vege
tabl
es
Sage
Leav
es o
f the
sage
pla
ntM
usty
, slig
htly
bitt
erFr
esh
or d
ried
Chee
se d
ishe
s, ch
owde
rs, o
mel
ets,
pork
, pou
ltry,
and
rice
dis
hes
Tarr
agon
Leav
es o
f the
Fre
nch
tarr
agon
pl
ant
Anis
e-lik
eFr
esh
or fr
ozen
Chic
ken,
fish
, sal
ads,
sala
d dr
essi
ngs,
sauc
es, s
hellfi
sh, s
oups
, and
ve
geta
bles
Thym
eLe
aves
of t
he th
yme
plan
tM
inty
, lem
ony
Fres
h or
drie
dCh
eese
, fish
, sal
ad d
ress
ings
, she
llfish
, sou
ps, s
tew
s, st
uffing
, tom
ato
sauc
es, a
nd v
eget
able
s
(Sou
rce:
CN
N In
tera
ctiv
e 19
98; J
ohns
Hop
kins
Bay
view
Med
ical
Cen
ter 2
001)
4Shopping for Health: Herbs and Spices
Tabl
e 2.
Com
mon
spi
ces
Nam
eSo
urce
Flav
orBe
st u
sed
Pair
wit
h
Ani
seSe
eds o
f the
ani
se p
lant
Swee
t, si
mila
r to
licor
ice
Drie
d se
eds
Appl
e pi
e, c
akes
, col
esla
w, c
ooki
es, c
otta
ge c
hees
e, fr
uit d
ishe
s, sa
lad
dres
sing
, and
spic
y m
eat m
ixtu
res
Cape
rsU
nope
ned
flow
er b
uds f
rom
the
cape
r bus
hPu
ngen
tPi
ckle
d in
liqu
id b
rine
Beef
gra
vies
, del
i san
dwic
hes,
eggp
lant
dis
hes,
sala
ds, s
auce
s, an
d to
mat
o di
shes
Cara
way
Seed
s of t
he c
araw
ay p
lant
Swee
t, nu
tty
Who
leBa
ked
good
s, ca
bbag
e, c
arro
ts, c
hees
es, c
oles
law
, cuc
umbe
r sa
lads
, gre
en b
eans
, pic
kles
, pot
atoe
s, an
d sa
usag
e
Card
amom
Seed
s fro
m th
e ca
rdam
om tr
ee, a
m
embe
r of t
he g
inge
r fam
ilySl
ight
ly sw
eet a
nd a
lso
spic
yW
hole
or g
roun
dBr
eads
, cak
es, c
ooki
es, c
urrie
s, cu
star
ds, p
unch
es, a
nd ri
ce
Caye
nne
Gro
und
drie
d fr
uit o
r see
ds o
f the
ca
yenn
e pe
pper
pla
ntFi
ery
hot
Drie
d an
d gr
ound
, or f
resh
an
d fin
ely
chop
ped
Curr
ies,
mea
ts, M
exic
an d
ishe
s, sa
uces
, and
stew
s
Cele
ry s
eed
Seed
s of t
he c
eler
y pl
ant
Stro
ng, p
unge
nt c
eler
y fla
vor
Drie
d w
hole
seed
Brea
ds, c
oles
law
, egg
sala
ds, p
otat
o sa
lads
, and
tuna
sala
ds
Cinn
amon
Drie
d ba
rk o
f the
cin
nam
on tr
eePu
ngen
tly sw
eet
Drie
d st
icks
or g
roun
d po
wde
rBr
eads
, cak
es, c
hick
en, c
offee
, coo
kies
, por
k, sp
iced
bev
erag
es,
swee
t pot
atoe
s, sq
uash
, tea
, yog
urt (
ofte
n pa
ired
with
alls
pice
, cl
oves
, and
nut
meg
)
Clov
eD
ried
flow
er b
uds o
f the
clo
ver t
ree
Swee
t or b
itter
swee
tD
ried
and
grou
ndBa
ked
good
s, be
ets,
chili
sauc
es, c
ooki
es, c
urrie
s, fr
uit s
auce
s/sy
rups
, gin
gerb
read
, squ
ash,
and
tom
ato
sauc
es
Cori
ande
rSe
eds o
f the
cor
iand
er p
lant
Spic
y, sw
eet,
or h
otG
roun
d or
who
leBa
ked
good
s, be
vera
ges,
cand
ies,
curr
ies,
dairy
des
sert
s, m
eats
, an
d re
lishe
s
Cum
inSe
eds o
f the
cum
in p
lant
Pepp
ery
Who
le o
r gro
und
Chili
pow
ders
, cur
ries,
mea
ts, s
tew
s, to
fu, a
nd v
eget
able
dis
hes
Gar
licBu
lbs o
f the
gar
lic p
lant
, a m
embe
r of
the
onio
n fa
mily
Pung
ent,
onio
n-lik
e, m
ildly
ho
tFr
esh,
or g
ranu
late
d if
fresh
is
not a
vaila
ble
Brea
ds, fi
sh, I
talia
n di
shes
, mea
t, so
ups,
stew
s, an
d to
mat
o sa
uce
Gin
ger
Root
s of t
he g
inge
r pla
ntM
ix o
f pep
per a
nd
swee
tnes
sD
ried
pow
der o
r fre
shly
gr
ated
from
root
Beet
s, be
vera
ges,
brea
ds, c
akes
, che
ese
dish
es, c
hutn
eys,
cook
ies,
curr
ies,
dipp
ing
sauc
e, d
ress
ings
, mea
t, po
ultr
y, so
ups,
stew
s, an
d ye
llow
veg
etab
les
Mac
eO
uter
cov
erin
g of
the
nutm
eg se
edSi
mila
r to
nutm
eg, b
ut
stro
nger
Drie
d or
gro
und
Bake
d go
ods,
pick
les,
and
stew
s
Mus
tard
Seed
s of t
he m
usta
rd p
lant
Hot
and
tang
yPo
wde
red
or w
hole
seed
sD
ips,
chee
se d
ishe
s, eg
gs, fi
sh, p
ickl
ing
spic
e, sa
lad
dres
sing
s, sa
uces
, spr
eads
, tof
u, a
nd v
eget
able
s
Nut
meg
Seed
s of t
he n
utm
eg tr
eeW
arm
, spi
cy, s
wee
tFr
eshl
y gr
ound
Appl
esau
ce, b
aked
goo
ds, b
ever
ages
, che
ese
dish
es, c
ream
di
shes
, des
sert
s, gr
ound
mea
ts, p
ies,
sauc
es, s
oups
, ste
ws,
and
man
y ve
geta
bles
Papr
ika
Frui
t of a
swee
t pep
per p
lant
Swee
t to
hot,
som
ewha
t bi
tter
Drie
d an
d gr
ound
Eggs
, che
ese,
Hun
garia
n go
ulas
h, p
asta
, pot
atoe
s, an
d sa
uces
Saff
ron
Drie
d st
igm
as a
nd u
pper
styl
es o
f th
e sa
ffron
cro
cus p
lant
Pung
ent,
arom
atic
Drie
d an
d gr
ound
Use
smal
l am
ount
s cru
shed
in b
read
s, ca
kes,
fish,
pou
ltry,
and
ric
e di
shes
Turm
eric
Root
of t
he tu
rmer
ic p
lant
, a tr
opic
al
plan
t rel
ated
to g
inge
rPu
ngen
t, so
mew
hat b
itter
Drie
d or
gro
und
Curr
y po
wde
rs, e
gg d
ishe
s, In
dian
dis
hes,
rice
dish
es, a
nd sa
lad
dres
sing
s
(Sou
rce:
CN
N In
tera
ctiv
e 19
98; J
ohns
Hop
kins
Bay
view
Med
ical
Cen
ter 2
001)