I love this time of year, (even if Ohio may be seeing its first snow fall towards the end of this week…ugh) NCAA basketball and football seasons overlap. Basketball games during the week and football on the weekends makes me a happy camper! 😀 Anyone else??
I found an interesting article yesterday on herbs and spices and I wanted to share a few tidbits. The article was written by a Registered Dietitian and discussed dried vs. fresh herbs, and the overall health benefits of herbs and spices.
First things first, herbs and spices are essential in the health-conscious kitchen. Herbs and spices come with powerful flavor and with negligible calories, fat, or sodium. Rather than adding salt, the use of herbs and spices can flavor cooking and baking for a most delicious result. The article notes that herbs and spices should be used within 6 months for the most nutritional benefit. Dried herbs and spices lose nutritional value if they lose color or scent, so it’s best to only buy what you need. Store your herbs and spices in a cool, dark, dry place to keep them fresher longer. And remember, dried herbs can always be substituted for fresh in a 1-to-3 ratio.
Rosemary: antioxidant, anti-cancer and helps cholesterol
Cinnamon: the most potent anti-oxidant spice, can reduce blood sugar, is anti-inflammatory, can reduce symptoms of nausea and stomach ulcers
Thyme: antioxidant, anti-bacterial, contains omega 3’s
Curry powder: Reduces joint inflammation, may help prevent heart disease, cancer, and Alzheimer’s
Ginger: Anti-inflammatory, helps circulation, used to tread digestion, nausea, vomiting and diarrhea, menstrual symptoms, headaches, and flu-like symptoms
On that note…a delicious recipe with curry powder!
Coconut Curry Butternut Squash Soup from Gina’s Weight Watcher Recipes
1 tsp olive oil
1/2 tsp roasted cumin
1 1/2 tsp garam masala
2 tsp madras curry powder
1/2 medium onion, minced
2 cloves garlic, minced
16 oz (about 2 cups) chopped peeled butternut squash
1 cup light coconut milk
3 cups fat free vegetable or chicken broth
salt and fresh pepper to taste (1/4 tsp salt + pepper)
chopped fresh cilantro (optional)
Add oil to a medium soup pot, on medium heat. When oil is hot add onion, garlic and sauté. Add roasted cumin, masala and madras curry powder and mix well cooking another minute. Add broth, light coconut milk, butternut squash and cook covered until squash is soft, 12-15 minutes. Remove cover and using an immersion blender, puree soup until smooth (or puree in a blender). Season with salt and fresh pepper and serve with fresh cilantro. Serves 3.
Nutrition Information (per serving): 158 calories; 6.7 g. fat; 0 mg. cholesterol; 374 mg. sodium; 22.3 g. carbohydrate; 4.3 g. fiber; 2.3 g. protein
Result: This was amazing! The flavors are outstanding – sweet, spicy, and a party in your mouth. When I heated up the leftovers in the break room at work, people thought it was a dessert. This soup is excellent, not sure what more to say other than it’s healthy, too!
I have a 3 mile run planned before work…off I go! 😀
Trivia Question: What is the #1 most requested pizza topping in the US?
I am planning a Q&A for next week. Send your questions (nutrition-related or otherwise) to me at PreventionRD@gmail.com!