Flavor Synergy with Herbs & Spices
Whether we're talking about flavor or nutrition, nothing packs more power, gram for gram, than herbs and spices, which is why you'll find them in nearly every recipe we share with you. In the example below, you can see that you only need to play with a few spices plus garlic and ginger to shift your cuisine from one part of the world to another.
If you're tired of the same old flavors, simply change up the herbs or spices. Try the flavor combinations below with the Basic Sautéed Greens or Roasted Vegetables or swap the spices in the Lemony Lentil and Quinoa Salad.
spices
cook’s note
Add sea salt and black pepper to each of these combinations. Black pepper will make the nutrients of any spices more easily absorbed.
If you want heat, add a pinch of cayenne or red pepper flakes to any of these combos.
To get the most benefits from fresh garlic, chop, slice or mash the cloves and then let them sit for at least 10 minutes, before cooking.
Making your own blend puts you in control of the flavor and ingredients. If you use store-bought spice blends such as poultry seasoning, Cajun flavor, chili powder or pumpkin spice, double check that the ingredients are recognizable.
HERBS
Fresh herbs literally, nibble for nibble, gram for gram, offer more health-promoting properties than any other foods because the concentration of phytochemicals is so great! My favorites are parsley, mint, cilantro, basil, thyme and oregano. There are so many more, but these are delicious to start with.
These small additions make a big impact to flavor and to your health! Use up those herbs!
Cook’s Notes
Here are some ideas to use up those bunches of fresh herbs:
Add fresh mint, a few berries or slices of citrus or cucumber to a pitcher of water.
Garnish every dish with some chopped parsley, mint or cilantro.
Add chopped herbs to scrambled eggs or a frittata.
Add herbs to a salad mix.
Stir in chopped herbs to just cooked quinoa or rice with a tablespoon of olive oil and a pinch of sea salt.
Make a dollop, such as the Chimichurri, Chermoula or another herby dressing. And did you know that your dollops definitely count as part of your quota for eating green? They do!
Flavorprints
Aside from adding a ton of flavor and nutrients, herbs and spices can also take you around the world! With some experimentation and practice, you’ll get a feel for each herb or spice’s personality and strength and how much of each works for you. Use the recipes as a guide for how much to add. As a general rule to capture the essence of a cuisine, start with three to five herbs and spices from a list.
