Herbs and Spices

Does food have to be bland and tasteless if it has less fat and sugar?

Not if you learn how to use herbs and spices. They're romantic. They're exotic. They're full of flavor. Most spices come from tropical lands whereas in Kansas we grow herbs in our backyards or in our window boxes. Herbs are the leaves of plants and can be used either fresh or dried. Spices can come from other parts of plants: buds, fruits, berries, roots and bark.

Spices are usually dried. Certain plants, like coriander, can furnish seeds for curries and chili powder while its leaves are cilantro, a common Mexican spice. Cilantro is used both fresh and dried.

A fun thing about spices and herbs is that they can be used alone or in combinations. There are no set rules. Their aroma and taste entice your taste buds and sense of smell. They can add eye appeal as well--like a sprinkle or cinnamon on applesauce.

Try making your own blend and store in a labeled glass container:

  • For poultry dishes, combine one part oregano, two parts of marjoram and three parts of sage.
  • For barbeque, mix together cumin, garlic, hot pepper, and oregano.
  • For most vegetables, sprinkle on basil, parsley and savory for more zest. Cinnamon and cloves are good on winter squash and pumpkin and mint enhances peas.
  • For soups, try one or a combo of bay, basil, chervil, marjoram, parsley, savory, rosemary, or tarragon herbs.
  • For cheese, add cayenne, dill, garlic, oregano, or parsley.
  • For salads, spark the flavor with basil (especially good with tomatoes), chives, tarragon, garlic, parsley, and herb vinegar.
  • An Italian herb mixture of basil, garlic, oregano, and parsley is flavoral. You can make your own Italian mixture from basil, garlic, oregano, and parsley.

Source: The American Dietetic Association, Enhancing food flavor with herbs and spices. Nutrition Skills Series. 1995. Mostly Great Performance, Beaverton, OR.

Mary P Clarke, PhD

11/96 File: CONSUMER FOOD MANAGEMENT: Meal/Snack Menu Planning

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