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Ditch the salt shaker
And shake on the antioxidants with these flavorful spices
by Lisa Marie Metzler
We all know by now that eating antioxidant-foods like
blueberries and broccoli give our bodies ammunition to neutralize the nasty
free radicals that speed up the aging process and cause cell-damaging, tumor-causing
molecules. But did you know you could get more antioxidants by spicing up your
food? Studies conducted by the U.S. Department of Agriculture revealed that
ground cloves, ground cinnamon, ginger, oregano and turmeric were loaded with
antioxidants.
Sounds great, right? But what if your go-to flavor enhancer is salt?
You don’t need elaborate recipes according to Angela Yeager, a chef in
Bowling Green, KY and owner of Inspired Dining, a personal chef service. “It’s
easy to add flavor without adding salt,” says Yeager. “The best
thing is it takes no time at all to go from bland to delicious.” See
her easy and tasty techniques in the Get More section.
Oregano
The Benefits: An antioxidant superhero. On a per gram basis this has 42 times
more antioxidant activity than an apple and even 4 times more activity than
the antioxidant super fruit, blueberry. It’s also demonstrated antimicrobial
activity against food-borne pathogens
Get More: *Mince a few leaves of fresh oregano and sprinkle on sauteed vegetables
during the last minute of cooking, so the oregano doesn’t burn. *Sprinkle
fresh oregano and black pepper on sliced ripe tomatoes drizzled with extra
virgin olive oil. Let them hang out in the fridge for at least 30 minutes.
*Fresh oregano makes an aromatic addition to omelets and frittatas. * When
making couscous, stir in a few minced leaves of oregano, mint and basil, for
a refreshingly unique taste.
Cinnamon
The Benefits: Has shown to help lower blood sugar levels in Type 2 Diabetes
and lowers the bad (LDL)cholesterol levels. Some studies show that just smelling
cinnamon can stimulate the brain, boost performance and alertness. Furthermore,
in a study conducted by the Wheeling Jesuit University in West Virginia, cinnamon
was found to decrease frustration and increase alertness while driving. No
wonder we love cinnamon scented candles in our home!
Get More: *Stir in a good pinch (about 2 tsp.) ground cinnamon to your chili
for a subtle background flavor. *Mix cinnamon into vanilla yogurt and place
on a cinnamon-raisin bagel. Place in toaster oven briefly. *Sprinkle cinnamon
on freshly ground coffee beans before brewing. *Try cinnamon with grains like
rice pilaf, couscous and pearl barley.
Ground Cloves
The Benefits: Long known for its healing power for tooth and gum pain. Often
used in mouth wash and throat sprays.
Get More: *Sprinkle a bit of ground cloves and cinnamon into whipped or mashed
sweet potatoes. *Jazz up warm cider by adding ground cloves and cinnamon. *Pierce
an onion with whole cloves to flavor broths and soups. *Turn ordinary tofu
into an Indian inspired dish. Just add some ground cloves and curry powder
to sauteed onions and garlic.
Ginger
The Benefits: Used for centuries to help sooth morning sickness and motion
sickness. It’s also been used for an anti-inflammatory and encouraging
new studies show ginger to inhibit cancer growth in animals and even fight
heart disease, arthritis and Alzheimer’s.
Get More: *Stir grated or ground ginger into low-fat mayonnaise and use as
a condiment with grilled chicken. *Give store bought tomato soup a Moroccan
flare by adding 1⁄4 tsp.. ground ginger, cumin and cinnamon along with
1 tsp. paprika before heating. When the soup is hot, add a squeeze of fresh
lemon juice. *For every tablespoon of honey stir in one tsp. of freshly grated
ginger. Drizzle over sizzling chicken or shrimp just before taking it out of
the pan or off the grill.
Turmeric
The Benefits: Used for centuries as a digestive aid, this beautiful yellow
spice is the key ingredient in curry powder. Promising new research shows curcumin
(a compound found in tumeric) may protect the brain against oxidative damage
that may contribute to Alzheimer’s. One of the lowest rates of Alzheimer’s
disease is in India, where curry is frequently consumed. It’s also being
studied for its role in inhibiting the perforation of colon, pancreatic and
multiple myeloma cells.
Get More: *Add 3⁄4 tsp. ground turmeric to 2 cups of rice as it cooks.
Not only does it taste and smell delicious, it also turns the rice a pleasing
yellow color. *Salad dressings are more colorful and tasty when you add some
turmeric powder to them. *Add texture to plain brown rice by adding raisins
and cashews. Season with turmeric, cumin and coriander. *Brighten egg salad
by adding turmeric.
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