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.