HERBivores, SPICE up your life.

Do herbs and spices really do more than just enhance the flavor of your food?

I`m sure we`ve all heard the various health claims for herbs and spices, but has anyone really proven these true?  My education as a Registered Dietitian was just like any other in the medical field: fact-based.  I learned all things dealing with the somewhat opposite areas of clinical nutrition and food science.  I received little education on anything HOLISTIC.  I only support proven theories from legitimate studies that have been performed by health professionals or scientists.  (You may think that`s closed-minded, but who`s research would you rather trust...a doctor`s/scientist`s?  Or some hippie`s who claims he/she is a “nutritionist”?) 

 

There`s so much crap out there now about nutrition.  You have to be careful what you read on the internet and apply to your own life.  (I recommend you only choosing those sites which feature literature or studies from RDs, MDs, or PhDs.)

We know that herbs/spices have been used down through the centuries to treat various illnesses and conditions.  However, very few clinical studies have been done to prove whether these truly benefit your health, much less the amount of each that is needed to produce a health benefit.  If you google herbs and spices. health benefits, you are not going to find many legit listings.  Most of the sites that pop up are not medically backed.  Moreso than with food, I worry about people taking high concentrations of herbal supplements.  Things like Kava (I have no idea what this looks like), Comfrey (a leafy plant), and Yohimbre (tree bark) can cause liver failure, kidney failure, and even seizures! 

That being said, one of the proposed theories pertaining to herbs/spices is that they reduce inflammation in the body.  Sound familiar?  This is also a health claim for antioxidants.  In fact, some seasonings actually are antioxidants.  One of the most popular is cinnamon.  It has also been said that cinnamon may curb blood sugar spikes in diabetics.  These theories may be true, but like I said...not enough evidence is out there yet!

 

If nothing else, herbs and spices can help with portion control!  They enhance the flavor of your food, right?  AND...the more flavorful your food is, the more satisfying it is.  AND...the more satisfying it is, the less likely you are to over eat!  Overeating is usually a result of seeking satisfaction.  Just think about it.  You typically don`t overeat curry or really spicy pad Thai.

 

Due to the fact that I`ve never heard of anyone overdosing on basil, I am posting a recipe for the ever-so-popular pesto!  This can be made up and served immediately as a dip, on bread, as a pasta sauce, or as a marinade for chicken.  I also recommend freezing it in the following manner if you make a big batch: dollop pesto in large tablespoons onto a baking sheet lined with wax paper or parchment paper (leave 1” between each dollop). Thaw out a tablespoon when you want extra flavor in a sauce or soup.

 

Basil Pesto:

2 c fresh basil leaves

1 tsp chopped garlic (equivalent to 2 cloves)

1/4 c pine nuts (walnuts are also good and will give it a different flavor!)

2/3 EVOO

Salt and pepper to taste

1/2 c freshly grated parmesan cheese
juice of one lemon wedge (1/4 of a lemon)

Pulse basil, garlic, and nuts in a food processor until finely chopped.  Begin adding EVOO by drizzling through the top of the processor and puree the mixture simultaneously until it reaches a smooth consistency.  Add the lemon juice.  Season with salt and pepper to taste.  Add in cheese and pulse until mixed.  Serve at room temperature.

Addendum: Fat Replacements

Thoughts from “the test kitchen”....

I don`t recommend using ground flax seed mill in place of eggs in a cookie recipe.  The finished product resembles a pancake...Woops J

I do, however, recommend using it in place of at least one of the eggs in a quick bread recipe or cake recipe.  

RD Product Review: Better`n Peanut Butter

I had a weird schedule this week (lots going on and traveling this weekend) so I didn`t cook much at all, shamefully.  Instead, I did purchase a new product that I had been wanting to try.  I strive to do this at least once a week just so that I can stay up-to-date on the latest food products, especially those with nutritional benefit claims. The one for this week was "Better`n Peanut Butter" (BNPB).  I had actually seen an advertisement for this in one of my ADA (American Dietetic Assoc.) monthly magazines and also at a food show in Birmingham, AL last year.  It caught my interest, but I`m pretty sure I passed it up at the time simply because I am the biggest JIF brand peanut butter fan you will ever meet!

Anywho, I broke up my review into 3 categories: taste, texture/consistency, nutrition.  I used these three areas to compare this product with regular peanut butter (in this case, JIF).

*Taste:  BNPB tastes slightly sweeter than regular peanut butter (although it contains less sugar per serving...weird)  I also thought it had more of a soy-like taste too it.  Overall, though, I would say it`s definitely a fair replacement in terms of taste.

*Texture/Consistency: Like natural PB, BNPB has to be kept in the fridge or it will separate.  Basically, it has a consistency that`s comparable to natural PB.  I`d also compare it to tahini paste.  This is a downside for me.  I don`t like natural PB because of the runny consistency. (Yes, I know it`s better for you but I am not a fan of peanut butter running out of my sandwich.  It should stay put!!)

*Nutrition: (values below are per 2 Tbsp serving)
  Calories- BNPB  100, JIF 190
  Protein- BNPB 4 g, JIF 7 g
  Fat- BNPB 2 g, JIF 16 g
  Saturated Fat- BNPB 0 g, JIF 3 g
  Monounsat Fat- BNPB 1 g, JIF ?
  Polyunsat Fat- BNPB 1 g, JIF ?
  Sugars- BNPB 2 g, JIF 3 g
  Carbohydrates- BNPB 13 g, JIF 7 g
  Fiber- BNPB 2 g, JIF 2 g

 
I see many positives in BNPB: no saturated fat, equal fiber, 1/3 less sugar, 40% fewer calories, and it contains MUFA/PUFA. However, it is higher in carbohydrate and lower in protein. Therefore, what purpose should it serve?  I think it is a good alternative for peanut butter if you are looking to shed some calories, but still get a good PBJ sandwich.  I haven`t tried it in any recipes, but suspect that it would also serve as a comparable replacement for regular PB.  However, some tend to use peanut butter as a main protein source in a plant-based diet.  If this is the case, I would not recommend BNPB due to the lower protein content (almost 40% less protein per serving). 

*Where can you buy this product?  http://www.betternpeanutbutter.com/index.php
Buy online or find a store near you that carries it using the "store locator".  Many Super Target stores and Trader Joe`s have it. WARNING: It is twice as expensive as regular peanut butter....

*Extra note: They also carry Chocolate, Banana, and Low Sodium versions!  I have yet to try these :-)