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January/February 2008

Flavor Pack

Food wouldn’t be much without the seasonings we use to transform it. The good news is, not only do spices make our meals tasty, but they also pack a nutritional punch.

By Matthew G. Kadey

Exotic, colorful, aromatic, and exciting, spices have been used to add punch to worldly fare for thousands of years. Up to 15 different ones might be used in an Indian dish. Cinnamon, coriander, saffron, and cumin flavor the foods of Turkey, Greece, and Morocco. Allspice, chili powder, and cayenne are staples in Caribbean cuisine, while lemongrass, coriander, and curry paste are key to an array of exotic Thai dishes. But spices are good for more than tantalizing our taste buds and adding variety to our meals. The spice rack boasts strong healing powers as well, such as boosting immunity, lowering diabetes risk, and curing stomach ailments. To reap the benefits of these calorie-free culinary wonders, here are the essentials on why and how to incorporate just a few powerhouse spices into your everyday eating.

CINNAMON This dried bark of a tree indigenous to Sri Lanka seems to be a weapon in the battle against diabetes and heart disease. “Cinnamon enhances insulin’s ability to move sugar out of the blood and into the muscles, where it can be used for energy,” says Elizabeth Somer, RD, author of Age-Proof Your Body (McGraw-Hill, 2006). Prolonged high blood sugar not only is a risk factor for diabetes but also increases the chances of putting on weight. “As little as 1 gram a day or about a half teaspoon is enough to do the trick,” adds Somer. A polyphenol compound in cinnamon called methylhydroxychalcone appears effective at reducing blood fat levels—a deterrent factor for heart disease, which is the leading cause of death among American women. Get cooking. “Cinnamon is a warming spice that is particularly good with sweet items like fruit, root vegetables, and desserts,” says Katherine Polenz, chef and associate professor at the Culinary Institute of America. Oatmeal, smoothies, yogurt, and rice can also benefit from cinnamon’s tepid friendship. “As green tea, coffee, and hot chocolate brew, you can add a flavor boost by dropping in a cinnamon stick,” adds Polenz.

CAYENNE Phytochemical capsaicin gives cayenne its steamy disposition. The going theory is that in response to the discomfort produced by the “burn,” the brain releases endorphins—substances that create a sensation of pleasure or a so-called high. An added benefit is that the International Journal of Obesity determined that exposure to appetite-quelling capsaicin reduced calorie and fat intake in female subjects. Get cooking. If you just don’t have the time to marinate chicken, try a rub. Polenz recommends mixing cayenne with turmeric, salt, pepper, and lemon zest as a way to jazz up poultry and fish. Turn up the furnace on your fare by adding a dash of cayenne to popcorn, scrambled eggs, soups, hot chocolate, oil-and-vinegar dressing, and toasted nuts.

TURMERIC Stained plasticware is a small price to pay for the health boost this yellow spice, native to India and Southeast Asia, brings to the table. “Turmeric, a component of curry powder, is packed with phytochemicals that show promise in lowering risk for a variety of ills, from cancer to Alzheimer’s disease,” explains Somer. The most prominent phytochemical is curcumin which, acting as a strong anti-inflammatory, may fight heart disease, improve post-exercise recovery, reduce symptoms associated with arthritis, and stop the spread of breast and skin cancer cells. Get cooking. “Mild in flavor, turmeric can increase a meal’s visual appeal without a big impact on taste,” Polenz points out. Next time you’re cooking rice, quinoa, and other side-dish friendly grains, toss a half teaspoon of turmeric powder into the pot for an Indian vibe. Turmeric’s slight pungency also works well in stir-fries, casseroles, soups, and stews.

GINGER Feeling queasy? Try a daily dose of this root spice. Ginger, says Somer, has been shown to curb upset stomachs in everyone from children to pregnant women. To lessen motion sickness and pregnancy nausea, rustle up a ginger drink by adding two teaspoons of powdered ginger to a cup of boiling water, steeping it for 10 minutes, and then straining. Ginger’s antiviral properties may also keep you on your feet by helping fight wintertime sniffles and coughs. Get cooking. Originating in southern China, ginger is one of the world’s favorite spices—and one of the most versatile. “Ginger’s warmth compliments soups, seafood, fruit salads, sautéed vegetables, marinades, and chilis,” explains Polenz. She recommends the aromatic ginger root over its more bitter powdered form. “Peeling and then grating ginger root with a box grater will remove the fiberous strings.”

NUTMEG Consider adding a dash of nutmeg to your post-workout smoothie. Free radicals are compounds produced during exercise and are believed to contribute to muscle soreness, fatigue, and prolonged recovery time. Nutmeg is full of antioxidants, including myristicin, which are scavengers of free radicals, so it helps the body resist inflammation. It also appears to be a foe of cancer cells. Traditional Asian medicine uses this sweet, warm spice to treat diarrhea and colic. (And because nutmeg is not a nut, there’s no risk to those with nut allergies.) Get cooking. Polenz encourages the use of nutmeg with rice, root vegetables, baked goods, fruits, and any recipe that includes milk. “Use nutmeg in small quantities as it can easily overwhelm other flavors in the dish.”

CARDAMOM Native to southern India, this orangey spice with strong, aromatic sweetness is one of the prized spices found in the Indian garam masala mixture. Cardamom’s bioactive ingredient cineol is thought to freshen one’s breath, treat sore throats and coughs, relieve gas, and soothe indigestion. Get cooking. Cardamom makes a zestful addition to a wide range of foods, including fruit salad, meat, squash, and tea. Next time you are brewing a pot of java, try adding a pinch of cardamom to the coffee grinds for a little extra zing. To maximize flavor, cardamom is best purchased in pod form and ground prior to use with a coffee grinder or a mortar and pestle.