Add a Little SPICE (& HERBS) to Your Life!

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• Add a LittleSPICE ( HERBS) to Your Life!
• Alice Henneman, MS, RDExtension Educator
• University of Nebraska Cooperative Extension in
  Lancaster County

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• An herb is the friend of physicians and the
  praise of cooks.
• - Charlemagne

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• Pepper is small in quantity and great in
  virtue.
• - Plato

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Fascinating Flavor Fact

• Archeologists estimate that by 50,000 B.C.
  primitive man had discovered parts of certain
  aromatic plants made food taste better.
• Source American Spice Trade Association
  (www.astaspice.org)

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Spice vs. Herb Spices come from the bark
(cinnamon), root (ginger, onion, garlic), buds
(cloves, saffron), seeds (yellow mustard, poppy,
sesame), berry (black pepper), or the fruit
(allspice, paprika) of tropical plants and trees.
Herbs are leaves of low-growing shrubs. Examples
are parsley, chives, marjoram, thyme, basil,
caraway, dill, oregano, rosemary, savory, sage
and celery leaves. These can be used fresh or
dried. Dried forms may be whole, crushed, or
ground. Many dehydrated vegetable seasonings are
available. These include onion, garlic and
shallots. Seasoning blends are mixtures of
spices and herbs. Source Ann A. Hertzler, PhD,
RD, Herbs and Spices, Virginia Cooperative
Extension
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Contents

• Fat, Sugar Salt Reduction Tips
• Flavor Food Combinations
• Common Substitutions
• General Rules For Amounts
• When To Add Spices Herbs
• Storing Spices Herbs
• How Long To Keep
• For More Information

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Fat, Sugar Salt Reduction Tips
Spices herbs can help retain flavor in your
foods while cutting back on fat, sugar and salt.
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Fat, Sugar Salt Reduction Tips

• removing a tablespoon of fat removes about 10
  grams of fat and 100 calories -- an amount which
  could represent a 10 pound weight loss in a
  year. The calories in herbs and spices are far
  less than in breadings, batters, gravies, sauces
  and fried foods.
• Source Ann A. Hertzler, PhD, RD, Herbs and
  Spices, Virginia Cooperative Extension

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Fat, Sugar Salt Reduction Tips
Reduce or eliminate sugar by using sweet-tasting
spices

• Cloves
• Ginger
• Mace
• Nutmeg

• Allspice
• Anise
• Cardamom
• Cinnamon

1 tablespoon sugar 45 calories
Source Ann A. Hertzler, PhD, RD, Herbs and
Spices,Virginia Cooperative Extension
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Fat, Sugar Salt Reduction Tips
Savory flavors and flavors with bite, such as
black pepper, garlic powder, curry powder, cumin,
dill seeds, basil, ginger, coriander and onion,
are the most effective in replacing the taste of
salt.
Source American Spice Trade Association
(www.astaspice.org)
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Fat, Sugar Salt Reduction Tips

• Omit the salt when cooking pasta and flavor with
  basil, oregano, parsley and pepper or use an
  Italian seasoning blend.

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Fat, Sugar Salt Reduction Tips

• Use POWDERED garlic or onion rather than their
  SALT form.
• Generally, use half as much of the powdered form.

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Fat, Sugar Salt Reduction Tips

• Check seasoning labels to see if salt or
  sodium are listed among the ingredients.

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Fascinating Flavor Fact
The reason for Columbus voyage in 1492 was to
seek a more direct passage to the rich spices of
the Orient.
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Flavor Food Combinations

• Experiment with the following flavor and food
  combinations to add pizzazz to your meals.

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Flavor Food Combinations

• Beef
• Bay leaf
• Marjoram
• Nutmeg
• Onion
• Pepper
• Sage
• Thyme

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Flavor Food Combinations

• Pork
• Garlic
• Onion
• Sage
• Pepper
• Oregano

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Flavor Food Combinations

• Lamb
• Curry powder
• Garlic
• Rosemary
• Mint

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Flavor Food Combinations

• Poultry
• Ginger
• Marjoram
• Oregano
• Paprika
• Poultry seasoning
• Rosemary
• Sage
• Tarragon
• Thyme

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Flavor Food Combinations

• Fish
• Curry powder
• Dill
• Dry mustard
• Marjoram
• Paprika
• Pepper

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Flavor Food Combinations

• Carrots
• Cinnamon
• Cloves
• Dill
• Ginger
• Marjoram
• Nutmeg
• Rosemary
• Sage

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Flavor Food Combinations

• Corn
• Cumin
• Curry powder
• Onion
• Paprika
• Parsley

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Flavor Food Combinations

• Green Beans
• Dill
• Curry powder
• Marjoram
• Oregano
• Tarragon
• Thyme

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Flavor Food Combinations

• Greens
• Onion
• Pepper

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Flavor Food Combinations

• Potatoes
• Dill
• Garlic
• Onion
• Paprika
• Parsley
• Sage

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Flavor Food Combinations

• Summer Squash
• Dill
• Garlic
• Onion
• Paprika
• Parsley
• Sage

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Flavor Food Combinations

• Winter Squash
• Cinnamon
• Ginger
• Nutmeg
• Onion

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Flavor Food Combinations

• Tomatoes
• Basil
• Bay leaf
• Dill
• Marjoram
• Onion
• Oregano
• Parsley
• Pepper

• Source Flavor Food Combinations adapted from
  information provided by the National Heart, Lung
  and Blood Institute (www.nhlbi.nih.gov)

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Fascinating Flavor Fact

• In early Rome, young suitors wore a sprig of
  basil to signal their marital intentions.
• Source American Spice Trade Association(www.ast
  aspice.org)

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Common Substitutions

• When you dont have a spice or herb blend called
  for in a recipe, try the following combinations
  as a substitution.

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Common Substitutions

• For each 1 teaspoon of apple pie spice,
  substitute a COMBINATION of
• 1 teaspoon cinnamon
• 1/8 teaspoon nutmeg

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Common Substitutions

• For each 1 teaspoon of pumpkin pie spice,
  substitute a COMBINATION of these ground spices
• 1 teaspoon cinnamon
• 1/4 teaspoon ginger
• 1/8 teaspoon nutmeg
• 1/8 teaspoon allspice

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Common Substitutions

• For each 1-1/2 teaspoon of Italian seasoning,
  substitute a COMBINATION of
• 1/4 teaspoon EACH of crumbled dried
• oregano leaves
• marjoram leaves
• basil leaves
• 1/8 teaspoon rubbed sage

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Common Substitutions

• For each 1 teaspoon of poultry seasoning,
  substitute a COMBINATION of
• 3/4 teaspoon ground sage
• 1/4 teaspoon ground thyme

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Common Substitutions

• When substituting herbs, you may be more
  successful substituting FRESH herbs for DRIED
  herbs, than the other way around.

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Fascinating Flavor Fact
Cilantro refers to the leaf of the coriander
plant while coriander refers to a spice made
from the seed of the same plant. Cilantro and
coriander are not interchangeable in recipes.
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General Rules for Amounts

• Here are some guidelines for how much spices or
  herbs to use.

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General Rules for Amounts

• If possible, start with a tested recipe from a
  reliable source.
• If creating a recipe, begin by trying one or two
  spices or herbs.

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General Rules for Amounts

• The amount to add varies with the
• Type of recipe
• Spice or herb
• Personal preference

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General Rules for Amounts

• Approximate EQUIVALENT amounts of different
  forms of herbs are
• 1 tablespoon finely cut fresh herbs
• 1 teaspoon crumbled dried herbs
• 1/4 to 1/2 teaspoon ground dried herbs

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General Rules for Amounts

• Begin with 1/4 teaspoon of most ground spices or
  ground dried herbs for these amounts adjust as
  needed
• 4 servings
• 1 pound of meat
• 1 pint (2 cups of soup or sauce)
• Remember Use more herbs if using a crumbled
  dried or a fresh form.

Source www.spiceadvice.com
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General Rules for Amounts

• Start with 1/8 teaspoon for cayenne pepper and
  garlic powder adjust as needed.
• Red pepper intensifies in flavor during cooking
  add in small increments.

Source www.spiceadvice.com
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General Rules for Amounts

• When doubling a recipe
• DO NOT double spices herbs.
• Increase amounts by 1-1/2 times.
• Taste, add more if needed.

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Fascinating Flavor Fact

• During the Middle Ages, ladies embroidered a
  sprig of thyme into scarves they gave to their
  wandering knights.
• Source www.spiceadvice.com

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When to Add Spices Herbs

• The time during preparation at which you add
  spices herbs influences their flavor.

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When to Add Spices Herbs

• As a general rule, add FRESH HERBS near the end
  of cooking or just before serving
• Prolonged heating can cause flavor and aroma
  losses.

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When to Add Spices Herbs

• More delicate fresh herbs can be added a minute
  or two before the end of cooking or sprinkled on
  food before serving. Examples

• Parsley
• Marjoram
• Mint

• Basil
• Chives
• Cilantro
• Dill leaves

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When to Add Spices Herbs

• Less delicate fresh herbs can be added about the
  last 20 minutes of cooking. Examples
• Dill seeds
• Rosemary
• Tarragon
• Thyme

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When to Add Spices Herbs

• For some foods such as breads, batters, etc.,
  you may have to add fresh herbs at the beginning
  of the cooking process.

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When to Add Spices Herbs

• Follow these tips and techniques for best taste
  when adding DRIED SPICES HERBS.

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When to Add Spices Herbs

• WHOLE dried spices herbs (such as whole
  allspice and bay leaves)
• Release flavors slower than crumbled or ground
  ones.
• Are ideal for dishes cooking an hour or more,
  such as soups and stews.

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When to Add Spices Herbs

• GROUND dried spices herbs
• Release their flavor quickly.
• May taste best in shorter-cooking recipes or
  added nearer the end of longer-cooking ones.

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When to Add Spices Herbs

• CRUMBLED dried herbs may differ
• Milder herbs (such as basil) may flavor best
  added toward end of cooking.
• More robust herbs (such as thyme) can stand
  longer cooking periods.

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When to Add Spices Herbs

• Note Freshly grinding spices (such as black
  pepper and nutmeg) provides more flavor than
  buying them already ground.

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When to Add Spices Herbs
Secure whole spices, such as cloves, in a tea
ball for easy removal at the end of cooking.
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When to Add Spices Herbs
Warning Remove bay leaves at the end of cooking.
They can be a choking hazard if left in foods and
can cause harmful cuts and scratches in your
throat and esophagus.
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When to Add Spices Herbs

• For UNCOOKED foods, add both FRESH DRIED
  spices herbs several hours before serving to
  allow flavors to blend.

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Storing Spices Herbs

• Use the following guidelines for storing your
  spices herbs to maintain maximum quality.

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Storing Spices Herbs

• To prevent flavor and color loss, AVOID
• Moisture
• Light
• Heat
• Air

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Storing Spices Herbs
Store in tightly covered containers. Store in a
dark place away from sunlight, such as inside a
cupboard or drawer.
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Storing Spices Herbs

• AVOID storage above dishwasher, microwave, stove,
  refrigerator or near a sink or heating vent.
• If storing in an open spice rack, store away
  from heat, light and moisture.

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When to Add Spices Herbs

• AVOID sprinkling dried spices herbs directly
  from container into a steaming pot to prevent
  moisture from entering the container.
• Use a DRY spoon to measure spices herbs from a
  container.

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Storing Spices Herbs

• Refrigerator/freezer storage?
• Refrigerate paprika, chili powder and red pepper
  for best color retention, especially in summer or
  hotter climates.
• Spices herbs can get wet if condensation forms
  when a container from a refrigerator or freezer
  is left open in a humid kitchen.

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How Long to Keep

• Here are some guidelines to help you determine
  when its time to TOSS your spices herbs.

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How Long to Keep

• As a general rule, keep
• 1 year for herbs or GROUND spices
• 2 years for WHOLE spices

Buy a smaller container until you determine how
fast youll use a particular spice or herb.
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How Long to Keep

• If a spice or herb smells strong and flavorful,
  its probably still potent.

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How Long to Keep

• Check an herb or a ground spice by rubbing
  a small amount in your hand. If the aroma is
  fresh, rich and immediate, it can still flavor
  foods.
• Check a whole spice -- such as a clove or
  cinnamon stick -- by breaking, crushing or
  scraping it before smelling it.

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How Long to Keep
AVOID smellingPEPPER or CHILI POWDER as they
can irritate your nose.
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How Long to Keep

• Initial quality will influence shelf life.
• Label date of purchase on container with a
  permanent marking pen.

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For More Information

• American Spice Trade Association
• www.astaspice.org
• SpiceAdvice
• www.spiceadvice.com
• Penzeys Spices
• www.penzeys.com
• McCormick
• www.mccomick.com

No endorsement of products is intended nor is
criticism implied of products not mentioned
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For More Information

• For more information and materials associated
  with this presentation, go to
• lancaster.unl.edu/food/spiceherb.htm
• May, 2003
• University of Nebraska Cooperative Extension
  educational programs abide with the
  nondiscrimination policies of the University of
  Nebraska-Lincoln and the United States Department
  of Agriculture.

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And Finally . . .

• Spice a dish with love and it pleases every
  palate.
• - Plautus