4.3 Strategies to Enhance Flavor: Cooking with Herbs and Spices1
Instead of purchasing a salt-free product, you can make your own to enhance flavor. Herbs and spices are health-promoting and can add flavor to home-cooked foods. What’s the difference?
- Herbs: Plant stems, leaves, and flowers
- Spices: Aromatic, from dried plant roots, bark, bud, flower, seeds, or fruit
Individual herbs and spices are associated with distinct global regions and many have health claims. Although more research is needed, research exists that supports claims that herbs and spices have antioxidant, anti-inflammatory, mood, cognition, cholesterol-lowering, and blood sugar controlling properties. Herbs and spices also contain phytonutrients, which are compounds found in plants that provide health benefits. Some examples are:
- Curcumin: anti-cancer properties with the only source from turmeric
- Piperine: protective of brain health, the only source from black pepper
- Capaisin: can help relieve arthritis and psoriasis, only found in chili’s
- Gingerol: helps with nausea, only found in ginger
- Anethole: helps relieve menstrual cramps and colic, found in fennel and anise
Herbs, which can be used both fresh and dried in cooking, get their flavor from the antioxidant phytonutrients terpenes and phenols. Some examples are:
- Rosemary: may be anti-inflammatory, may improve cardiovascular function
- Mint: may be helpful with digestive issues
- Oregano: may be antimicrobial
Herbs & Food Waste
It is important to store herbs properly, as they spoil easily. The more tender herbs, such as cilantro, basil, and parsley should be stored with the stems in a small amount of water and should be placed in the warmer parts of the refrigerator – such as the front of the top shelf. The more sturdy herbs, like rosemary and oregano, can be preserved by placing chopped herbs in an ice cube tray, covered with water, and frozen.
General Seasoning Suggestions
- Tomatoes: basil, oregano
- Sweet Potatoes: cinnamon, cloves, ginger
- Broccoli: lemon juice, basil, tarragon
- Beef: chili powder, bay leaf
- Chicken: garlic, lemon juice, rosemary, sage
- Fish: lemon juice, dry mustard, thyme
Other Seasonings to Enhance Flavor
Miso: a seasoning paste made with cooked soybeans and may contain grains, miso gives a savory flavor to foods. Miso contains probiotics and the health benefits are thought to include a reduced cancer risk. Salt is a major ingredient, so careful attention to the amount being used must be made. Glazes and marinades are ways to use miso.
Tamari: a naturally brewed soy sauce made from soybeans, does not contain wheat and also provides a savory flavor. Tamari can be used in sauces, stir-fries, and soups. Like miso, tamari contains a large amount of sodium per serving.
Sea Vegetables: provide a savory flavor and trace minerals that may have cancer preventative health benefits. Sea vegetables also provide iodine; it is important to note that overconsumption may lead to an excess intake of iodine, which can lead to thyroid issues. Sea vegetables are high in sodium, but some of the sodium can be reduced by rinsing the sea vegetable off before using them. Types of sea vegetables include nori, dulse, and kombu.
Nutritional Yeast: sodium-free and savory, this flakey, powder-like substance is made from a specific yeast. The yeast is deactivated and dried into a powder. It is one of the very few plant-based sources of vitamin B12.
Cooking Strategies that Enhance Flavor
Marinades
The purpose of a marinade is to not only flavor food, but also to tenderize it. A typical marinade is made up of an acid, such as lemon or vinegar, and herbs and spices. Fruit juices, seasoned plain yogurt, and seasoned oils can also be used to marinate foods.
Acids, like citrus (lemon, lime, and oranges) and some kinds of vinegar, can act like sodium because they can bring out the flavor of foods. There are many types of vinegar that can be used in marinades, such as cider, Balsamic, rice, or wine vinegar. Plain yogurt mixed with seasonings can be used to marinate and tenderize meat.
Sauces
Sauces not only provide food with flavor, but they also can provide texture and moisture. There are many different types of sauces used in cooking, but the basic ingredients are a liquid, seasonings, and an optional thickening ingredient.
Vegetable and Fruit Purees
Vegetable and fruit purees provide the health benefits of the fruit and vegetable and can add flavor and texture to a meal. Vegetable purees can be used to create gravies from meat drippings or used in a sauce as a flavor that stands alone. Typically, the vegetable or fruit is cooked to an extremely soft texture, so it can easily be pureed. The cooking method and time depend on the vegetable. Light, leafy greens need only be cooked for a few minutes, while heartier produce, such as potatoes, can be roasted for a longer time period until soft. Food processors, blenders, and or strainers can all be used to achieve pureed fruits and vegetables.
Some Commonly Used Purees Include Those Made from the Following:
- Garlic
- Bell pepper
- Parsley
- Berries
FOOTNOTES
1 Seasoning and Flavoring
