In the spirit of January resolutions, I encourage you to incorporate the following 12 spices into the 12 months of 2013. Experiment with one unfamiliar spice per month, and you’ll enhance the flavor profiles of your dishes as well as your health benefits.
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| Rack Up the Health Benefits with Spice. Photo: Blacke and Belvedere |
Recommendations from this Registered Dietitian (RD) for the New Year:
1) Small quantities of spices yield strong flavors and few calories, and can contribute significant portions of micronutrients to the diet. For example, a teaspoon of paprika contains more than 20% of the recommended daily allowance of vitamin A. Some spices, however, contain high portions of fat, protein, and carbohydrate by weight, so be sure to include them in your overall caloric intake (and see #6 for an important caveat). For a winning recipe incorporating several of the spices mentioned in this article, try Herbsaint’s Shrimp and Louisiana Brown Rice Risotto.
2) Fight portion distortion. This year, temper decrees from childhood to “clean your plate” after filling it. If you do fill that plate, use smaller plates and select “unornamented” vegetables as your side dishes. Share a dish as you socialize. Choose smart sides and reasonable desserts. Go easy on the salad dressing. [While I do not advocate deprivation of specific foods, I do encourage moderation.]
3) Pick your poison during Carnival Season. Substitute a glass of wine for a large, sugary daiquiri and select a tiny piece of king cake and resist going for seconds. Experiment with an unfamiliar or exotic food, such as grilled gator in place of the fried chicken we normally find along parade routes. The gator has a much higher proportion of healthy fats and protein and maintains the carnival spirit. Small substitutions will add up over the Carnival Season, benefiting your health, mood, and waistline.
4) Unsure about unhealthy foods while making the holiday rounds? Prepare your own dish and bring it to your social functions. Be prepared: snack in advance of parties (and shopping) so you don’t arrive with a growling stomach. Hunger will increase your risk of eating too much at social events, as well as shopping at the grocery store or for gifts (beware of those food courts!). Pick snacks that provide fiber, protein, and healthy fats, such as baby carrots or black bean chips with hummus, spice-roasted nuts (such as chili almonds or curried cashews).
5) Keep It Simple. Choose more foods with fewer ingredients, and aim for whole foods over artificial to make colorful plates for the greatest health benefit. Create a Mardi Gras colored plate with, yellow (yellow bell pepper, yellow squash), green (avocado, Brussels sprouts, spinach, kale, broccoli, peas), and purple (eggplant, beet, purple cabbage).
6) Practice moderation. Too much of a good thing can be harmful, and spices are no exception. Stomach distress is common with large quantities of ginger, nutmeg, paprika, and turmeric. Excess nutmeg can cause hallucinations, and ginger in particular may interact with some medications, such as the blood thinner warfarin (Coumadin). Ginger should also be avoided in persons with gallstones, as it stimulates bile production. Avoid the “ginger jitters” (central nervous system excitation) by keeping intake to less than 2 grams of ginger per kilogram (1 kg = 2.2 lbs.) of body weight.
7) Know that thirst is often disguised as hunger, so keep yourself hydrated and practice moderation (particularly with alcohol). Alternate water with glasses of wine or other alcoholic or caffeinated beverages.
For a full archive of my nutrition articles for OKRA Magazine, click here.
