Spicing Up Your Meals When Eating Clean

By Cindy Lane Ross

Healthy food has an undeserved reputation for being boring or bland. Whole, fresh

foods are actually delicious on their own, with no added seasoning. Unfortunately,

many of us have been jaded by too much sodium, sugar, and additives in our food. 

But there are healthy ways to add flavor to clean foods. Here are some herbs and

spices you can use in your daily cooking:

Marjoram:

This fragrant herb contains many phytochemicals — including terpenes, which are anti-inflammatory — lutein, and beta carotene. Plus, it has lots of vitamin C and vitamin D. Marjoram is delicious in any dish made using beef and is perfect with vegetables like tomatoes, peas, carrots, and spinach.

Together with bay leaf, parsley, thyme, and tarragon, it makes a bouquet garnish to

use in stews and soups.

Mint:

Mothers used to offer mint to kids for upset stomachs because it soothes an irritated GI tract. But did you know it may be a weapon against cancer, too? It contains a phytochemical called perillyl alcohol, which can stop the formation of some cancer cells. Mint is a good source of beta carotene, folate, and riboflavin. Use it in teas, in desserts, as part of a fruit salad or lettuce salad, or as a garnish for puddings.

Nutmeg:

Nutmeg is rich in calcium, potassium, magnesium, phosphorus, and vitamins A and C. It can help reduce blood pressure, acts as an antioxidant, and has antifungal properties. The lacy covering on nutmeg is used to make mace. Keep a whole nutmeg in a tiny jar along with a mini

rasp to grate it fresh into dishes with spinach, add it to hot tea, use it in curry powder, and add it to rice pudding and other desserts.

Cinnamon:

The aroma of cinnamon is one of the most enticing in cooking; just the smell can help improve brain function! It can also reduce blood sugar levels, LDL cholesterol, triglycerides, and overall cholesterol levels. Cinnamaldehyde, an organic compound in cinnamon (go figure!), prevents clumping of blood platelets, and other compounds in this spice are anti-inflammatory. Add cinnamon to coffee and tea, use it in desserts and curries, and sprinkle some on oatmeal for

a great breakfast.

These are just a few of the many benefits of adding spices to your food. For the complete list and tons of great recipes, please get your copy of Fat To Fit Cookbook today!