Since ancient times, spices have not only been used in flavoring food, but also in treating medical issues, in food preservation, and in religious and spiritual practices. Today, spices still play an important role in cooking, but most people do not realize the immense power of herbs and spices in healing the human body. It turns out that many of the flavor compounds in herbs and spices are powerful antioxidants. Recently, dietary guidelines for several countries now encourage eating herbs and spices daily, not only as a substitute for salt but for the healthy properties they have.
Here are some examples:
- Salicylic acid, the active ingredient in aspirin, is in fruits and vegetables, with herbs and spices containing the highest concentrations.
- Ginger has been used for centuries for headaches. Ginger is also used to soothe nausea and fight arthritis pain.
- Coriander may help protect against cognitive decline, cancer, and mood disorders.
- Cumin has shown to help fight bacterial infections and reduce cholesterol.
- Cinnamon has anti-inflammatory effects and blood-sugar-lowering properties.
- Turmeric may play a role in preventing or treating several diseases and is recommended to be eaten daily or taken as a supplement.
Spice mixes are a convenient way to provide a balance of flavors while boosting the variety of your spice intake, but make sure to check that the mixes are salt-free. Some popular spice mixes are pumpkin pie spice, curry powder, chili powder, Chinese five-spice powder, garam masala (used in Indian dishes), Italian seasoning, and poultry seasoning. If you are not used to eating spices, start with small amounts and increase as your taste buds adapt. Here is a recipe that provides a variety of spices and flavors you are sure to enjoy.
Tunisian Sweet Potato Stew (From the book by The Starch Solution by John A. McDougall, M.D.)
1 onion, chopped
2 jalapeno peppers, seeded and finely chopped (wear plastic gloves when handling)
2 teaspoons finely chopped fresh ginger
2 cloves garlic, crushed or minced
2 teaspoons ground cumin
½ teaspoon ground cinnamon
¼ teaspoon crushed red pepper
¼ teaspoon ground coriander
5 cups peeled and coarsely chopped sweet potatoes or yams
2 cans (14.5 ounces each) coarsely chopped tomatoes
2 cans (15 ounces each) chickpeas, drained and rinsed
1 cup green beans, cut into 1” pieces
1½ cups vegetable broth
¼ cup natural peanut butter
¼ cup coarsely chopped fresh cilantro
Put the onion, peppers, ginger, and garlic into a large saucepan. Stir in 1/3 cup water and cook, stirring occasionally, for 5 minutes. Add the cumin, cinnamon, red pepper, and coriander. Cook and stir for 1 minute. Add the sweet potatoes or yams, tomatoes, chickpeas, green beans, vegetable broth, and peanut butter. Bring to a boil, reduce the heat to low, and simmer until the potatoes are tender, about 30 minutes. Stir in the cilantro, then let the stew rest for 2 minutes before serving.
Notes:
- Serve over rice or other cooked starches. (Couscous it the national dish of Tunisia and the traditional choice in this Northern African country).
