Using Herbs and Spices
The use of herbs and spices in cooking offers the chance to prepare exotic, gourmet dishes, or cultural meals and a way to cut or save calories and fat in cooking. The calories in herbs and spices are far less than in breadings, batters, gravies, sauces and fried foods. Cost savings are realized by reducing the number of ingredients in preparation and/or by the possibility of dressing up inexpensive foods for a special meal.
Many people are looking for flavors to substitute for salt or sodium. A teaspoon of most herbs and spices contains few calories and little or no sodium. Herbs and spices add zest and flavor to unsalted foods.
Definitions of Herbs and Spices
Definitions of herbs and spices vary somewhat but can be identified as follows:
Herbs are leaves of low-growing shrubs. Examples are parsley, chives, marjoram, thyme, basil, caraway, dill, oregano, rosemary, savory, sage and celery leaves. These can be used fresh or dried. Dried forms may be whole, crushed, or ground. Many herbs can be grown in the United States in or out of doors.
Spices come from the bark (cinnamon), root (ginger, onion, garlic), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berry (black pepper), or the fruit (allspice, paprika) of tropical plants and trees.
Many dehydrated vegetable seasonings are available. These include onion, garlic, sweet peppers, mint, mixed vegetables, and freeze-dried chives and shallots.
Condiments are usually a combination of herbs and spices blended in a liquid form. Examples are prepared mustard, catsup, Worcestershire sauce, tabasco sauce, and many of the steak sauces and specialty vinegars. Many of these contain sodium.
Seasoning blends are mixtures of spices and herbs. Check spice companies for exact mixtures. Some examples of seasoning blends are:
- Chili powder (red pepper, cumin, oregano, salt, and garlic powder)
- Curry powder (coriander, turmeric, cumin, fenugreek seed, white pepper, allspice, yellow mustard, red pepper, and ginger)
- Poultry seasoning (white pepper, sage, thyme, marjoram, savory, ginger, allspice, and nutmeg)
- Pumpkin pie spice (cinnamon, ginger, nutmeg, allspice, and cloves)
Storing Spices
Whole herbs and spices last much longer than crushed or ground forms. Many consumers prefer to buy the whole form and crush or grind as needed for greater freshness. Herbs and spices can be crushed with a mortar and pestle, by using a rolling pin with spices between two cloths, or by using the back of a spoon in a cup.
Check ground or crushed herbs and spices for freshness at least once a year. If no aroma is detected after crushing, the seasoning needs to be replaced. Mustard seed and poppy seed aromas will be difficult to detect. Buying the smaller size instead of the economy size container will save money if the large package is not used while it is still fresh.
- Store away from moisture. Dampness causes caking and a loss of quality.
Store in tightly covered, air tight container.
Use clean, dry spoons for measuring. - Store in a cool place.
Do not store in a window or in sunlight, or near heat sources such as the cooking areas or the dishwasher.
In hot climates, store spices such as paprika, red pepper, and chili powder in the refrigerator to maintain quality.
Enhancing Sweet Flavors
Enhance flavor with sweet tasting spices instead of sugar: allspice, anise, cardamon, cinnamon, cloves, ginger, mace, nutmeg. Milk-Yogurt-Cheese: custards, puddings, sauces Meats: beef, fish, poultry, sauces, bean dishes Vegetables: beets, carrots, sweet potatoes, squash, pumpkin Fruits: fruit compote, baked fruit, spiced fruit Breads: gingerbread, sweet yeast breads, pumpkin bread, banana bread, rice or bread pudding.
Enhancing Savory Flavors
Seasoned salts (garlic salt) contain salt. Most meat sauces (steak sauce, soy sauce) are high in sodium.
Make yogurt-based spicy dressings to use with salads and fruit dishes. The following spices are good to use as a substitute for salt/sodium and fat: basil, bay leaf, celery seed, chili powder, cumin, curry powder, dill, marjoram, mustard, oregano, paprika, pepper, rosemary, sage, tarragon, thyme.
You can use these spices with fondue, cheese spread, chowder, meats, souffles, curried dishes, beans and soups, salads, greens, tomatoes/juice, pasta salads, specialty breads, and rice.
