Seasonings 101

By Matthew G. Kadey, M.S., R.D.

Seasonings 101

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  Allspice
  The dried unripe berry of the Jamaican Pimenta dioica tree 
  
  Taste traits: A sweet mix of cloves, cinnamon, and nutmeg 
  
  Health powers: Blocks glycation, which is connected to aging. 
  
  How to use it: Mix allspice into lean ground beef to punch up plain hamburgers and meat loaf.
  
  
  

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  Aniseed (anise) 
  The seed of the Middle Eastern Pimpinella anisum plant 
  
  Taste traits: Strong licorice notes 
  
  Health powers: Aids in digestion and stamps out date-killing bad breath. 
  
  How to use it: Sprinkle ground aniseed into soups, curries, and stews. Heat some whole seeds with honey in a skillet, then drizzle over yogurt.
  
  
  

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  Cardamom 
  Ground from the seeds of a tropical plant originally from India 
  
  Taste traits: Slightly sweet and very aromatic with lemony citrus notes 
  
  Health powers: Its bioactive ingredient, cineole, may lessen asthma symptoms by reducing inflammation. 
  
  How to use it: Remove from pod, grind, and sprinkle on fruit salad or oatmeal. 
  
  
  

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  Cayenne
  Ground dried cayenne chili pepper 
  
  Taste traits: Fiery and slightly smoky 
  
  Health powers: Capsaicin, a phytochemical, improves insulin sensitivity, which lowers diabetes risk. 
  
  How to use it: Dash cayenne into chocolate recipes, hummus, scrambled eggs, and rice, or sprinkle it over steamed shelled edamame.
  
  
  

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  Chili Powder 
  Various types of ground dried chilies mixed with other spices such as garlic and cumin 
  
  Taste traits: Earthy, with heat levels that can range from tame to “volcano” 
  
  Health powers: Curbs appetite and reduces calorie intake. 
  
  How to use it: Spritz over plain popcorn with butter-flavored spray. 
  
  
  

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  Chinese Five-Spice
  A blend of peppercorns, cloves, fennel, star anise, and cinnamon 
  
  Taste traits: Combines sweet, sour, pungent, bitter, and salty 
  
  Health powers: Teeming with antioxidants that fight disease. 
  
  How to use it: Simmer any protein in a sauce of vegetable broth, sesame oil, soy sauce, and Chinese five-spice.
  
  
  

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  Cinnamon
  Dried inner bark of an evergreen tree found in India and Sri Lanka 
  
  Taste traits: Mildly sweet with heat 
  
  Health powers: The antioxidants found in cinnamon keep blood sugar and energy levels on an even keel. 
  
  How to use it: Drizzle some flax oil and honey on whole-grain toast, then sprinkle cinnamon on top.
  
  
  

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  Coriander
  The dried seeds of the same plant that produces the cilantro herb 
  
  Taste traits: Mild with lemony notes 
  
  Health powers: May have sedative effects that ease anxiety and insomnia. 
  
  How to use it: Add whole coriander seeds to chicken casseroles, or try the powder in a fruit crumble, beef stew, or a spicy Indian curry.
  
  
  

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  Cumin
  The fruits of a parsleylike plant
  
  Taste traits: An earthy, nutty flavor with a peppery kick 
  
  Health powers: Used to improve digestion and contains more energy-boosting iron than other spices. 
  
  How to use it: Dust salmon and lamb with it. Add cumin seeds to water when steaming or boiling root vegetables.
  
  
  

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  Curry Powder
  A mix of turmeric, cumin, chili powder, cinnamon, and coriander 
  
  Taste traits: From sweet to hot 
  
  Health powers: Antioxidants in curry may combat heart disease by reducing fat buildup in arteries. 
  
  How to use it: Jazz up egg or tuna salad, or steam mussels in a mixture of curry powder and coconut milk.
  
  
  

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  Fennel Seeds
  The dried seeds of the Mediterranean fennel plant 
  
  Taste traits: Licorice-like flavor 
  
  Health powers: Chew on a few to freshen up your breath and help relieve bloating after a pig-out. 
  
  How to use it: Whisk with olive oil, balsamic vinegar, honey, and Dijon mustard; drizzle over salad.
  
  
  

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  Garam Masala 
  Typically cardamom, cloves, cinnamon, and black pepper 
  
  Taste traits: Smoky with slight heat 
  
  Health powers: A multifaceted antioxidant punch from four spices. 
  
  How to use it: Sprinkle it over corn on the cob or popcorn, or roast chickpeas at 400°F for 30 minutes and toss with this spice and a dash of sea salt.
  
  
  

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  Ginger Powder 
  Ground dried gingerroot 
  
  Taste traits: Tangy and warm 
  
  Health powers: Its anti-inflammatory compounds can tame postexercise muscle pain. 
  
  How to use it: Combine with honey, then heat in a saucepan to make a glaze for carrots and other root veggies, or stir into green tea.
  
  
  

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  Mustard
  Seeds of a cruciferous-family plant 
  
  Taste traits: Mild to sinus clearing. Yellow mustard seeds are less fiery than their brown or black counterparts. 
  
  Health powers: High in selenium, which may protect against skin cancer. 
  
  How to use it: Toast mustard seeds until they pop, then add to cooked red cabbage or a curry dish.
  
  
  

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  Nutmeg
  The dried seeds of an apricot-like fruit indigenous to tropical areas 
  
  Taste traits: Sweet and vibrant 
  
  Health powers: Contains myristicin, a compound that helps fight infection. 
  
  How to use it: Nutmeg is a great secret ingredient in recipes for rice, meatballs, or cream soups, as well as cooked spinach, broccoli, or squash.
  
  
  

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  Paprika
  Ground from mild dried peppers 
  
  Taste traits: From bittersweet and warm to smoky and hot
  
  Health powers: Brimming with vitamin A, which aids vision, bone growth, and immunity.
  
  How to use it: Garnish shrimp, roasted nuts, or eggs. Sprinkle smoked paprika over a grilled cheese sandwich.
  
  
  

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  Saffron
  The threads of the saffron crocus, from the lily family 
  
  Taste traits: The Rolls-Royce of spices is slightly bitter. Avoid yellow threads. 
  
  Health powers: One study found that saffron may ease PMS symptoms. 
  
  How to use it: Simmer a pinch of saffron with chicken broth and ladle over cooked whitefish or shellfish.
  
  
  

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  Star Anise
  Dried star-shaped fruit of a small Asian tree. Not related to aniseed. 
  
  Taste traits: Strong, very sweet, with hints of licorice 
  
  Health powers: It contains anethole, an oil with possible antivirus abilities. 
  
  How to use it: Add it whole to flavor tea, braising liquid, soup, or a marinade. Or grind it and use in a meat rub. 
  
  
  

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  Turmeric 
  The dried root of a tropical plant 
  
  Taste traits: Woody and bitter 
  
  Health powers: Curcumin, a compound in turmeric, may fight Buddha belly by halting fat cells. 
  
  How to use it: Add a few dashes to egg dishes or the cooking water when making a pot of quinoa or rice. 
  
  
  

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  Vanilla
  The beans of a fruit-bearing orchid 
  
  Taste traits: Rich and smooth 
  
  Health powers: Vanillin, vanilla’s active component, has been shown to help kill cancer cells. 
  
  How to use it: Whole beans add flavor to marinades or chili. Or bury a split vanilla bean in sugar for two days, then sprinkle the infused sugar over berries.