Antioxidant-Rich Herbs and Spices Add More Than a Flavor Boost

Karen Collins, MS, RD, CDN, discusses the latest hot topics in the field of diet, nutrition, and cancer every week in a column called HealthTalk published by The American Institute for Cancer Research (AICR). On January 23, 2012, Karen shared some encouraging information about the health benefits of cooking with spices and herbs.

Q: Can cooking with more herbs and spices really add a significant amount of antioxidants to food?

Photo (cc) by Flickr user geishaboy500

A: Yes. Research has shown for some time that herbs and spices are concentrated sources of natural compounds that are strong antioxidants.

Now a small preliminary study shows that blood antioxidant levels increased after people ate a meal with large amounts of added herbs and spices. This study used a mixture of rosemary, oregano, black pepper, cinnamon, cloves, ginger, garlic, paprika and turmeric.

Try our recipe for Jasmine Rice with Turmeric and Lime.

These herbs and spices are among those with the most research documenting the content of their protective compounds. The amount of herbs and spices added up to more than six teaspoons per person, which is substantially more than most of us typically use in cooking, but it did not reduce enjoyment of the meal’s flavor.

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When I peeked into my Fooducopia basket of “what to use next” and saw the bottle of cinnamon from Keres Spices, my first thought was “Cinnamon Rolls!!!” That was quickly followed by “Apple PIE!!!” and then “Cinnamon Bread.!.!.!.!”

And then I took a breath and realized that all of those were way too … expected. When I start with an ingredient that I want to feature in a recipe I’m creating, I like to find more interesting – and possibly unexpected – uses.

Sure, I could have made a nectarine pie with cinnamon, or I could have made apple-cinnamon sweet rolls, but I decided to skip the sweet and go savory instead. Yes, savory. Cinnamon is one of those spices that works in both sweet and savory dishes. Trust me.

And while we’re talking about cinnamon, did you know there are two completely different spices sold as cinnamon? One is actually cassia, and then there’s true cinnamon. Most bottles of cinnamon don’t specify. Which is fine. Unless you’re a spice nut, you can use them interchangeably, anyway. Just make sure you cinnamon (like any spice) is fresh. If it smells like vaguely cinnamony sawdust, it’s time for a new bottle.

This recipe starts with a spice mix and I used it to cook some pork … but this mix can be used on other things as well. Try a sprinkle on squash when you roast it!

Spiced Pork

• 1/2 teaspoon salt
• 1/2 teaspoon allspice
• 1 teaspoon Keres cinnamon
• 2 teaspoons chili powder
• 1 tablespoon sugar
• 2 pork chops
• Flour, for dredging
• Olive oil, for cooking

Combine the salt, allspice, cinnamon, chili powder, and sugar in a small bowl.

About 1/2 hour before you want to cook, take the pork out of the refrigerator and let it rest at room temperature.

Coat the pork chops generously with the spice mixture. Let them sit for a few minutes, and you’ll see that coating will look damp instead of dry.

Meanwhile, put a skillet on medium-high heat and add about a tablespoon of oil. Heat the oil until it’s not, but not smoking.

Coat the chops lightly with the flour, and shake off the excess. Place them in your heated pan and cook until nicely browned on one side, then flip and cook on the other. Continue cooking until the chops are cooked all the way through, but not overcooked and dry – cooking time will vary depending on how thick the chops are, and how hot you’re cooking them. I had fairly thin chops and they were done at about the same time both sides were browned. If you have thick chops, consider finishing them in the oven to keep from over-browning the coating.

Let the chops rest for about 10 minutes before you slice or serve.

I served this with roasted acorn squash and a salad of fresh corn, roasted red pepper, zucchini, capers, and tomatoes.

Donna Currie is a Colorado-based food writer who operates the blog Cookistry.

Much like the explorers of the 15^th and 16^th centuries, Brian Dorman was in search of something else when he discovered India and its wealth of spices.

Brian began his career as a computer engineer, but quickly grew bored.  To abate his boredom,  he started a salsa garden and worked to develop his cooking and gardening skills over the next six years.  After a trip to Europe, Brian decided to quit his job, move to London and attend Le Cordon Bleu.

While attending culinary school, Brian heard that vanilla was being eradicated in India because it was a nuisance to other crops.  He became a chef and decided to travel to India, harvest the vanilla and sell it in the U.S.  Brian began his search for the elusive vanilla, but soon learned he had been misinformed; vanilla is a major commodity.  Along his journey, he met a number of spice farmers, learned their stories, and the importance of fair trade.

After his time in India, Brian returned to the United States and worked as a chef at two notable New York restaurants, the Paris Commune and The Modern, a Danny Meyer restaurant.  He began researching trade routes, supply chain management, and logistics of importing.  After a year, he began Keres Spices, named after Ceres, the Greek goddess of the harvest. It is one of few spice stores dedicated solely to organic and fair trade herbs and spices.

At first, Brian sold his spices by going from restaurant to restaurant talking to his fellow chefs.  Today, Keres Spices has an array of spices, sea salts and teas; all are fair trade and certified organic.  Keres Spices is committed to fair trade, which enables higher wages for farm families and an opportunity for their children to go to school.  And, as a debt free company, Keres will continue to serve its customers and partner with farmers in developing countries for a number of years to come.

Order and fall in love with your Keres Spices and teas today, and they will certainly be around the next time you need them.  Keres has also partnered with Austin’s Natural Springs Garden, a sustainable eight-acre garden, just minutes from the city.  They will soon release a line of dried herbs and chiles, so keep an eye out!

And, who other than a chef owned spice company to take desserts to the next level?  Keres Spices is the creator of the Ghost Chili Cheesecake.