Day: November 23, 2007

Herbs and spices are not only tasty, they can be nutritious too. We also recommend them because people tend to think of ‘dieting’ as suffering and deprivation. Herbs and spices keep food tasty, and fresh, as well as wholesome.

Herbs and spices are a great way to add flavor without a whole bunch of artificial ingredients, and are particularly healthful if you are trying to cut down on salt for the sake of your heart health or high blood pressure.

One of the easiest ways to get better nutrition is by adding breakfast to your day. Too many people fail to eat in the mornings despite the fact that a healthy breakfast provides fuel for the rest of the day. Thanks to the joys of a microwave egg poacher, you can have a fabulous poached egg in about 30-35 seconds, depending on how runny you want it. You don’t even have to add oil, so it weighs in at a tiny 90 calories, for about 15 grams of protein, about 1/3^rd of what you need in a day. 

 

You can also mix in some herbs for a quick scramble, like dill, parsley, chives, red pepper flakes, and best of all, you can pop it onto and English muffin or piece of bread to have on the go. It is far fewer calories to make it yourself than to by it in a fast food joint, and cheaper too.

 

You can also stir in a bit of low fat goat cheese or cream cheese for a real taste treat or lovely runny mini omelet. Add some salsa on top, and even put it in a low fat, low carb tortilla for a light homemade breakfast burrito with a bit of fresh coriander, parsley, and some cumin for spice. 

With a glass of milk and a piece of fruit you have already covered protein, fruit and dairy in your day, with some greens as well, for a great nutritious start to your day.

You can also use fresh herbs in your home-cooked dishes. Add parsley to meat dishes for a fresh new twist and use oregano and basil to spice up spaghetti sauce, roasted vegetables, bean and pasta soup, and more.

Herbs contain valuable antioxidants to build the body’s immunity, and they add delightful flavor that enhances your meal and cuts down on food cravings. The more seasoned variety you have, the less likely you will be to munch out of control. 

 Cravings are typically not about being hungry, but seeking a special flavor. Some would even argue that the craving is your body telling you that an essential nutrient is missing in your diet. I think I used to crave onions a lot because of the vitamin C.

 For ice cream addicts, add nuts to your dish for an extra boost of heart-healthy nutrients. Or, you can make your own fruit based topping with fruit in the microwave, plus some cinnamon, nutmeg, mint, lemon and so on. You can even make your own sorbets and add spices to them to make them more flavorful. Dress up your plain vanilla, without a whole bunch of sugary additives. You can do the same with cakes and pies. A bit of spice added makes for a more satisfying  dessert.

And best of all, the more you cook for yourself, the more you will have control over the calories you take in. Plus, you’ll be able to make food exactly the way you want it. In addition, you will likely save money as well. Whenever I go to a restaurant, for example, I always order something I have never had before, and then I try to duplicate it at home.

 

Of course, years of cooking with herbs and seasonings has made this easy for me, but if you pay attention read labels, menus and so on, plus do the old sniff test in the spice aisle, and snap off a twig or two to taste in the fresh herb aisle, you’ll be able to start experimenting, identifying, and eating well in no time.

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