Season(ings) Greetings: Paprika and Turmeric

My final two recommended spices for enhancing your holiday season meals and benefiting your health: Paprika and Turmeric. 

Spanish Smoked Paprika (Photo: Badagnani via Wikimedia Commons)

Paprika, a milder relative of cayenne, is ground from dried red peppers, and helps to boost the immune system via its high concentration of vitamins A and C. Paprika is considered an antiseptic and digestive stimulant, and is linked to improved blood circulation. 

Tip: Embrace the sweet and spicy varieties of paprika; dust paprika on scrambled eggs or mix it into low-fat mayonnaise for a dip. 

Note: Large quantities of paprika may aggravate the stomach.

Associated recipe: Traditional Deviled Eggs 

Turmeric Powder (Photo: Sanjay Acharya via Wikimedia Commons)

Turmeric, a component of curry, offers an earthy, peppery flavor while providing anti-inflammatory, antimicrobial, antifungal, and cancer-fighting properties. Turmeric’s active ingredient (curcumin) has neuro-protective and anti-aging effects on the brain and may be helpful in stroke prevention. Curcumin is also linked with inhibited tumor growth and improved cardiovascular health. Touted by some as the “yellow miracle spice,” turmeric contains calcium, iron, manganese, phosphorus, potassium, zinc, and vitamins C and B₁, B₂, and B₃. All of these nutrients contribute to turmeric’s beneficial effects on arthritis, cholesterol profiles, and lowered risk of prostate and colon cancers. 

Tips: Rub turmeric onto chicken or fish, coat roasted nuts with it, or mix it with yogurt, garlic, and ginger to make a sauce or dip. 

Note: Long-term consumption of turmeric may lead to stomach distress. 

Associated recipe: Mangalore Fried Shrimp  and Red Beans with Coconut Rice & Sweet Potato Bisque 

For a full archive of my nutrition articles for OKRA Magazine, click here.

Season(ings) Greetings: Mustard Seed and Nutmeg

The Holiday Spice focus now shifts to Mustard Seed and Nutmeg...

Mustard seed has strong antimicrobial properties and provide ample spice and flavor without adding unnecessary calories and fat. Mustard seeds contain dietary fiber, protein, calcium, iron, magnesium, phosphorus, manganese and selenium, which are associated with muscle and nerve relaxation, improved digestion, increased fat metabolism, and inhibited growth of cancer cells of the gastrointestinal tract. Omega-3 fatty acids in mustard seeds increase brain function and tryptophan promotes serotonin production, benefitting sleep and mood. 

Tip: Consider adding mustard seed to mashed potatoes and roasted cauliflower. 

Associated recipe: Peach Chutney

Nutmeg is one of the more popular spices in holiday season dishes such as cakes, cookies, and custards and also creates a warm and sweet flavor in cheese-based dishes, sauces, and vegetables. Ground nutmeg is a source of dietary fiber, manganese, iron, copper, and vitamins A and C, but it also contains a significant amount of saturated fat.

Tip: Sprinkle nutmeg over sautéed spinach. 

Note: While moderate amounts of nutmeg can relieve anxiety, improve irregular sleep, soothe muscle and joint ailments, and promote healthier digestion, higher levels of nutmeg are associated with nausea and hallucinations. This popular holiday spice should be used in moderation only. 

Associated recipe: Pumpkin Crème Brulee 

Nutmeg (Photo via Wikimedia Commons)

To round out my Season(ings) Greetings entries, check out Paprika and Turmeric here...
For a full archive of my nutrition articles for OKRA Magazine, click here. 

Season(ings) Greetings: Ginger and Garlic

Ginger and garlic are two of the most popular spices during the holiday season and throughout the year. 

Ginger is one of the oldest and most popular spices, known for its peppery and fragrant root. Ginger is particularly popular during the holiday season, found in gingerbread, cookies, cakes, crackers, ginger beverages (ale, tea, beer, wine), and candies. Ginger is considered an antioxidant, antimicrobial and effective food preservative. Brain-protective and anti-inflammatory properties are due in part to the amino acids, calcium, essential fatty acids, iron, magnesium, manganese, phosphorus, selenium, zinc, and vitamins K, B₁, B₂, B₃, B₆ and C in ginger.  (Vitamin A is found in ground ginger.) Ginger consumption has been linked to effective treatment of certain types of nausea, muscle pain associated with exercise, colon inflammation, and arthritis, though further research is warranted. 

Tip: Add ginger and orange zest to roasted carrots. 

Note: Ginger consumption in large quantities may lead to stomach distress, and should be avoided by persons taking anticoagulants or with gallstones. 

Associated recipes: Bourbon Marinated Roast Pork Tenderloin and Pumpkin Ginger Pancakes

Over the Spice Rainbow: Turmeric, Black Pepper, Red Pepper, Ginger, Clove, Cinnamon, Nutmeg

Photo: Aliasghar Honarmand via Wikimedia Commons and http://www.flickr.com/photos/honarmand/

Garlic has strong antibacterial and antifungal properties, among numerous other reported health benefits.  Garlic is heart-healthy due to its beneficial effects on lipid metabolism, blood pressure, and cholesterol levels. Garlic contains calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, and vitamins C, B₁, B₂, and B3. The true key to garlic’s benefits may be the compound allicin, associated with enhanced immune function, lowered blood pressure, improved circulation, lower cancer rates, decreased fat storage, improved acne, and memory improvement. 

Tip: To counter the sulfurous compounds in garlic which can lead to bad breath, chew fresh cardamom seeds or a fresh parsley sprig after a garlicky meal. 

Associated recipe: Jamila’s Crawfish, Spinach and Zucchini Bisque   

Up ahead: Mustard Seed and Nutmeg

For a full archive of my nutrition articles for OKRA Magazine, click here.

Season(ings) Greetings: Clove, Cumin, Fennel

Next up in the Season(ings) Greetings spotlight: Clove, Cumin, and Fennel Seeds... 

Clove is among the top spices in terms of antioxidant concentration, and has been shown to aid in lowering LDL (“bad”) cholesterol and subsequent risk of atherosclerosis. Studies suggest additional value as an antiseptic, anti-parasitic, antiviral, anti-inflammatory, and digestive aid. Containing calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, and vitamins A, B₁, B₂, and C, clove helps to relieve nausea, stimulate appetite, and reduce flatulence. 

Tip: These benefits do not transfer to clove cigarettes. 

Associated recipe: Election cake with clove, cinnamon, and nutmeg

Cumin is a key component in curry powder, and packs a nutty and peppery punch. Cumin seeds have been shown to aid digestion, stabilize blood sugar, fight colon, stomach, and liver cancers, and improve metabolic abnormalities in diabetes. Cumin seeds are high in iron, manganese, calcium, and magnesium, which are important for energy production and immune function. 

Tip: Spice up brown rice with cumin, coriander seeds, almonds, and dried apricots. 

Associated recipe: Lady Bird Johnson’s Pedernales Chili Recipe

Fennel seeds taste similar to anise (with a licorice-like flavor), and contains the anti-inflammatory and cancer-fighting agent, anethole. Fennel stimulates bile acid production in the liver, prominent in fat digestion and absorption. This spice is also useful as an appetite suppressant, eye wash, digestive aid, and flea repellant. The broad value of fennel is due to the amino acids, calcium, choline, essential fatty acids, fiber, iron, magnesium, manganese, phosphorus, potassium, selenium, and vitamins C, K, E and B₁, B₂, B₃ it contains. 

Tip: Chew fennel seeds after meals to freshen breath and aid digestion. 

Associated recipe: Oysters Rockefeller

To move along to the spice duo of Ginger and Garlic, click here. 
For a full archive of my nutrition articles for OKRA Magazine, click here.  

Season(ings) Greetings: Cinnamon

For the Third Day of Spicy Christmas: Cinnamon...

Cappuccino and Cinnamon Stick (Photo via Wikimedia Commons)

Cinnamon is an antioxidant and nutrient powerhouse, containing calcium, chromium, copper, iodine, iron, manganese, phosphorus, potassium, zinc, and vitamins A, C and B₁, B₂, and B₃. Translation? Cinnamon has been shown to protect against inflammation, heart disease, and Alzheimer’s disease. Cinnamon consumption is also associated with greater diabetic control, increased brain functioning and peripheral circulation, and improved digestion and fat metabolism. The scent of cinnamon is linked with boosted attention, helpful in dealing with holiday fatigue. 
Tip: Play with cinnamon’s versatility in sweet and not-sweet dishes; add cinnamon to sweet potatoes, oatmeal, and ground coffee. 
Note: Minimize cinnamon consumption during pregnancy, as it may stimulate early contractions.
Associated recipes: Revved Up Spicy Cider with cinnamon and nutmeg, Spiced Watermelon Rind with cinnamon and clove, and Kumquat au Rhum with cinnamon and peppercorn.

Move on to Clove, Cumin, and Fennel here...
For a full archive of my nutrition articles for OKRA Magazine, click here.