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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I may have married into my Greek last name, but that doesn’t mean I can’t throw together a meal with some Mediterranean flair every once in a while.

Thanks to Simply Greek’s Greek Salad Spice and feta cheese, I can actually pull it off quite easily (while staying far, far away from any phyllo dough or grape leaves).

This recipe is perfect for a casual weeknight dinner or Sunday afternoon lunch.

Greek Pasta Salad

Serves 4

• 1 green bell pepper, seeded and chopped
• 1 cucumber, peeled, sliced lengthwise, seeded, and chopped
• 1 medium red onion, chopped
• 2 plum (Roma) tomatoes, chopped
• 1 cup Kalamata olives or black olives
• Juice from 1 lemon
• 3 oz olive oil
• 2 Tbs Greek salad spice
• 13.25 oz penne pasta, cooked according to package directions, drained, and cooled
• 1/2 cup crumbled feta cheese

In a large bowl, toss together all ingredients except the pasta and feta cheese. Once the vegetables are well-coated in the oil and spices, add the pasta, and stir to combine evenly. Serve on plates or in bowls, sprinkled with the feta cheese.

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Ingredients

• 1 cup uncooked couscous
• 2 cups cherry tomatoes (quartered)
• 1/4 cup Kalamata olives (pitted and chopped)
• 2 tsp dill
• 1/2 Tbs Simply Greek Greek Salad Spice
• 1/4 cup red onion (chopped)
• 1 1/2 Tbs olive oil
• 1/3 cup crumbled Feta
• 3 Tbs lemon juice

Bring 1 1/2 cups water to boil in medium saucepan. Add couscous and stir. Remove from heat; cover and let stand 5 minutes. Fluff with fork (see directions on box).

In a mixing bowl, add lemon juice, dill, and Simply Greek Salad Spice. While mixing rapidly, add the oil in a slow steady stream.  This will make a creamy dressing.

Add red onions, tomatoes, feta, and olives to the dressing. Blend dressing with the couscous. Serve while couscous is warm to hot.

Enjoy!

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