11 Herbs & Spices To Level Up Your Plant-Based Recipes
If you’re transitioning from the SAD diet to a WFPB one, then you may be wondering how you are going to flavor your food. After all, you’re used to meals with lots of salt, fat and artificial flavors, and in a WFPB diet, those components won’t be there. Now, it’s true that your taste buds will adapt to the new diet. You will over time find joy in the flavor of the plant foods you’re eating without needing much enhancement, but that doesn’t mean that you’re going to want to spend your life eating plain veggies and plain fruit. That would just be boring and who wants that long-term?
One of the biggest flavor enhancements to any meal, WFPB or not, is herbs and spices. They are a big part of how our food dishes get their deep, delectable flavor. On top of that, herbs and spices offer many health benefits to boot. To start you off, I’m going to provide you with a list of herbs and spices, their health benefits and possible ways to use them. Let’s get started.
- Basil
Basil is an aromatic herb that is part of the mint family, according to Christine Ruggeri, CHHC, a writer on Dr. Axe.com. In her article, “Best 101 Herbs & Spices for Healing,” she says basil has anti-inflammatory, anti-stress, anti-bacterial and anti-cancer properties. The herb is also an immune booster, a pain reliever, a blood vessel protector and it is rich in antioxidants.
Basil is intensely flavorful and popular in Italian cooking, says Leslie Forsberg, in her article on Tasteofhome.com titled, “33 Types of Herbs & Spices And How To Cook With Them”. It’s the base of traditional pesto sauce and is also used in numerous pasta dishes and on pizza. There are several types of basil including Thai, lemon, sweet and Genovese, says Forsberg. Sweet basil is the most popular.
2. Bay Leaf
The bay leaf is from the tree Laurus Nobilis, according to Ruggeri. She explains that the leaves are antimicrobial, antifungal and full of antioxidants. They fight cancer and improve cholesterol levels and insulin function. They also prevent Candida and promote wound healing, Ruggeri says.
Bay leaf is most often used in soups and stews. It provides an earthy flavor, says Forsberg. She goes on to say that it’s also popular in such Filipino dishes as menudo and adobo.
The leaf doesn’t soften when cooked, so it’s typically removed from the dish before serving, according to Forsberg.
3. Cardamom
Cardamom is made from seed pods of several plants in the ginger family, Ruggeri explains. It’s rich in phytonutrients and manganese. It’s beneficial in lowering blood pressure and improving bad breath, according to Ruggeri. She indicates that it also improves diabetes symptoms, aids in digestion and fights cancer.
Cardamom has a complex flavor and can be used in both sweet and savory applications, says Melanie Fincher in her article on AllRecipes.com. In her article, “What is Cardamom and How Do You Use It?” she states that this spice is nicknamed ‘The Queen of Spices’ and is the third most expensive spice in the world, behind vanilla and saffron. It’s popular in Indian dishes such as curries, kheer and Chai and it’s also a favorite in northern Europe, Fincher says.
There are two popular varieties — green and black. The green, Fincher indicates, is the most popular and typically used in sweeter dishes, while the black is known for its smokey flavor and used more in savory applications.
4. Cayenne Pepper
Cayenne pepper is a shrub with a hollow fruit and the spice that we eat is made from the pods, according to draxe.com. You can buy it fresh, dried or powdered. It supports digestion, prevents blood clots and relieves migraines, nerve pain and joint pain, according to Ruggeri. She also states that it’s good for detoxing and weight loss, as well as allergy relief.
Cayenne pepper, originally from Central America, is known for its bold hue and hot and spicy flavor, according to masterclass.com. It is widely used in Mexican cooking in such dishes as enchiladas, tacos and fajitas. It has also become popular for use in Indian curries and Thai soups, according to masterclass.com.
5. Cilantro
Cilantro is loaded with phytonutrients and phenolic compounds, according to Ruggeri. She explains that the green leafy herb is good for detoxing the body of heavy metals, lowering anxiety and improving sleep. She also states that it lowers blood sugar, boosts heart health, supports digestion and skin health and fights free radical damage.
Cilantro is very popular in Mexican and Latin dishes including tacos, burritos and enchiladas. It’s also a popular addition to Indian cooking and various Thai dishes.
6. Cinnamon
Cinnamon, which comes from the bark of the Cinnamomum tree, is one of the most beneficial spices on earth, Ruggeri says. She goes on to say that It has antioxidant properties and is antimicrobial and anti-inflammatory. It’s also beneficial in treating diabetes and it boosts the immune system. Ruggeri also says it protects the heart and fights cancer.
Cinnamon, a spice that’s native to Sri Lanka and India, is popular in desserts, according to Ruggeri. Here in the U.S., we love it in desserts like apple pie, pumpkin pie and cinnamon rolls and other dishes frequently enjoyed in the fall. It is also used frequently in Indian curries and other Indian dishes.
7. Cumin
Cumin is an herb from the parsley family that’s typically ground into a powder, according to Draxe.com. It aids in digestion, the article explains, as well as boosts the immune system and aids in skin health. She also states that it relieves respiratory conditions, promotes detoxification, combats oxidative stress, fights infections and prevents diabetes.
Cumin is popular in both Mexican and Indian cooking. Indians enjoy it in chutneys and curries, according to Forsberg, and it’s used in such popular Mexican dishes as enchiladas and tacos. Here in the U.S., it’s a popular spice in chili.
8. Dill Weed
Dill Weed comes from the same family as cumin, bay leaf and parsley, according to draxe.com. It’s good for easing menstrual cramps, aiding in digestion and fighting infection, Ruggeri explains, as well as lowering cholesterol. She also states that it’s also an effective anticonvulsant.
This herb is popular in Russia and the Ukraine, as well as Europe and Scandinavia. In Russia and Ukraine, it’s popular as an ingredient in pickled veggies and boiled new potatoes, according to chefathand.com. They also state that it’s used in a famous regional dish known as gravlax which is a thinly sliced salmon with mustard sauce. And here in America, we love it in pickles and potato salad.
9. Ginger Root
Ginger is a rhizome of the Zingiber officinale plant, according to Ruggeri. She explains that It’s made up of 115 chemical components and it’s an antioxidant. It has anti-inflammatory and immune-boosting properties and it supports digestion, Ruggeri says. It also reduces pain and cholesterol and fights cancer and diabetes, according to draxe.com.
Ginger has a strong, peppery zing, Forsberg says. It’s used in both sweet and savory applications. It’s very popular in Asian cooking. The Chinese use it ubiquitously in stir-fries. The Japanese pickle it and serve it along with sushi. They also enjoy it in salad dressings. In the U.S., we enjoy it in numerous sweet dishes such as gingerbread, ginger snap cookies and ginger ale.
10. Mint
Mint, native to the east Meditteranean, is an aromatic herb that comes in several varieties, according to Elizabeth Yetter, a writer for thespruceeats.com. Mint is very helpful as a digestive aid and it also relieves headaches and nausea, Ruggeri says. She also says it treats depression and respiratory conditions.
The most popular varieties of mint are spearmint and curly mint. Peppermint is popular in oil form, but is too strong to be used otherwise, Yetter says. Peppermint is also refined to create the menthol you see in various products like cough drops and mouthwash.
Yetter explains that In cooking, dried mint is typically used in stews and sauces. As an extract, it’s widely used in baked goods and hot cocoa. It’s also popular in Asian cooking. The Vietnamese use it in various dishes such as their spring rolls and the Thai enjoy it pickled in soup, says foodprint.org.
11. Mustard Seed
Mustard seeds come from a plethora of different mustard plants, according to Ruggeri. She goes on to state that It’s a good source of folate, vitamin A, calcium and potassium, as well as manganese and phosphorus. It has anti-inflammatory properties and assists in treating gum disease and is beneficial to skin and hair.
It’s also antifungal and antibacterial, Ruggeri says.
Mustard is a popular condiment in the U.S. We love it on our hotdogs and hamburgers. It’s used in barbeque sauces and potato salad. In Italy, it’s used as a meat relish called mostarda. It’s also popular in India and Bangladesh.
Conclusion
And there you have it. 11 herbs and spices that will enhance the flavor of your meals and offer benefits to your health as well. Along with a healthy diet, herbs and spices will fight inflammation, bacterial infections, high cholesterol and poor insulin function, and the list of benefits goes on — as does the list of herbs and spices. This is only the tip of the iceberg.
So get into your kitchen, experiment with recipes, and get as many of these tasty little plants into your diet as possible. Your health will be better and your taste buds will love you for it. Happy Cooking!
Look for Part 2 of this Herbs & Spices series soon.
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Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.