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