30+ Recipes that Boost Flavor with Herbs and Spices

June 10, 2016

Boost flavor without adding sodium, fat and calories with over 30 nutritious and delicious recipes brimming with herbs and spices! 

Boost flavor without adding sodium, fat and calories with over 30 nutritious and delicious recipes brimming with herbs and spices! @jlevinsonrd

It seems every day is a food holiday and today is National Herb and Spice Day! Adding flavor to food can be fun and simple. I love cooking with herbs and spices – they add so much amazing flavor to my recipes and doing so is a great way to cut down on how much salt you need to use. Less salt → lower sodium → improved health. #Winning!

Every herb and spice has its own nutritional and health benefits, but in general herbs and spices have antioxidant and anti-inflammatory properties that provide protection against cancer, diabetes, heart disease, and arthritis. Some herbs and spices may even play a role in weight loss, memory and brain function, and gut health.

What’s the difference between herbs and spices? Herbs like rosemary, oregano, mint, cilantro, and thyme come from the leaves of the plant. Spices come from the remaining parts of the plant including the seed (e.g. sesame), root (e.g. ginger), fruit (e.g. paprika), berry (e.g. black pepper), bud (e.g. saffron), and bark (e.g. cinnamon).

To get you started on using herbs and spices in the kitchen, here are over 30 nutritious and delicious recipes from my dietitian and healthy food blogger friends!

Breakfast

Golden Milk Turmeric Smoothie @ Love & Zest

“Golden Milk” Turmeric Smoothie @ Love & Zest – has turmeric

Cinnamon Spice Muffins @ Amy Gorin Nutrition – has cinnamon and cloves

Baked Mushroom Leek Frittata @ Nutritioulicious – has thyme

Freezer-Friendly Breakfast Wrap @ Mom’s Kitchen Handbook – has chives

Turmeric Cinnamon Muffins @ Chronicles of Passion – has turmeric and cinnamon

Lunch & Dinner

Chili Cauliflower Chickpea Tacos with Mango Salsa @ Dishing Out Health

Chili Cauliflower Chickpea Tacos with Mango Salsa @ Dishing Out Health – has chili powder, paprika, cumin, and cilantro

Beef and Apricot Tagine @ Erica Julson – has cumin, ginger, cinnamon, turmeric, and cilantro

Quinoa Stuffed Cornish Hens @ Nutritioulicious – has turmeric, cinnamon, and paprika

Indian Spiced Chicken @ Real Living Nutrition – has cumin, cinnamon, ginger, turmeric, mint, and cilantro

Summer Shakshuka @ Nutritioulicious – has cumin, turmeric, paprika, parsley, and za’atar

Soups, Salads, and Sides

Maple Dijon Roasted Carrots with Goat Cheese @ Lively Table

Maple Dijon Roasted Carrots with Goat Cheese @ Lively Table – has thyme

Parmesan Roasted Campari Tomatoes @ Nutrition Starring You – has oregano and crushed red pepper

Spiced Quinoa with Roasted Apples & Root Vegetables @ Nutritioulicious – has cinnamon, coriander, and ginger

Easy Moroccan Split Pea Soup @ Dishing Out Health – has thyme, turmeric, and coriander

Chestnut Soup @ Avocado A Day Nutrition – has bay leaf, nutmeg, and parsley

Roasted Cauliflower Soup with Pistachio Harrisa Pesto @ Nutritioulicious – has cumin, coriander, and cilantro

Sauces, Dressings, & Rubs

Southwest Seasoning Mix @ Healthy Ideas Place

Southwest Seasoning Mix @ Healthy Ideas Place – has cumin, chili powder, oregano, smoked paprika, coriander, cayenne pepper, and more!

Tomato Jam @ Nutritioulicious – has ginger, cumin, and cinnamon

Fresh Peach Salsa @ Running In a Skirt – has cilantro

Herb Sauce @ Nutritioulicious – has mint, cilantro, and ginger

Homemade Barbecue Sauce @ The Pretty Bee – has chili powder, cinnamon, cumin, paprika, cayenne pepper, mustard powder and more!

Homemade Cinnamon Applesauce @ Nutritioulicious – has cinnamon

Ancho Dressing @ The Fit Fork – has chili powder and cilantro

Homemade Tomato Sauce with Mushrooms @ Nutritioulicious – has thyme, rosemary, bay leaf, and oregano

Dessert

Golden Milk Popsicles @ Food, Pleasure, & Health

Golden Milk Popsicles @ Food, Pleasure, & Health – has turmeric, cardamom, cinnamon, and ginger

Carrot, Ginger, Flax Muffins with Cream Cheese Glaze @ Dishing Out Health – has ginger, nutmeg, and cinnamon

Pumpkin-Coconut Dark Chocolate Chunk Bread Pudding @ Avocado A Day Nutrition – has cinnamon, nutmeg, and ginger

Cocktails & Mocktails

Watermelon Mojito @ Nutritioulicious

Watermelon Mojito @ Nutritioulicious – has mint

Orange-Rosemary Paloma @ Zestful Kitchen – has rosemary

Strawberry Ginger Switchel @ Recipes to Nourish – has ginger

Sage Blueberry Collins @ The Food Hunter’s Guide – has sage

Turmeric Ginger Lemonade @ Cotter Crunch – has turmeric and ginger

Strawberry Basil Lemonade @ The Spicy RD – has basil

Do you cook with herbs and spices?

Which are your favorite?

Boost flavor without adding sodium, fat and calories with over 30 nutritious and delicious recipes brimming with herbs and spices! @jlevinsonrd
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  1. This is a great round-up of recipes, Jessica!I’m not sure which to try first; though I’m leaning toward the Watermelon Mojito (love watermelon and mint) or the Strawberry Basil Lemonade (more great flavors). And thanks for including my Southwest Seasoning! Sharing all around. 🙂

    1. Thanks Marie – I know, decisions, decisions! So many delicious things to choose from. Those are both top of my list too! And I can’t wait to try your Southwest Seasoning! Thanks for sharing!