Nutrition

Seasonings Pack a Flavorful Punch

by Kindy Peaslee

This year the March National Nutrition Month® campaign reinforces the importance of nutrition and physical activity as key components of health. Yet, what is good nutrition without the pleasurable, sensory experience of eating? Imagine the sweet, juicy taste of a ripe peach, the crispy crunch of a raw carrot or the fiery feeling of a hot chili pepper. No question about it – the foods that appeal to your taste buds are the ones you probably enjoy the most.

Taste is a bigger nutrition issue than many of us realize. According to consumer research, taste is the No. 1 reason why people buy one food over another. For most people, enjoyment along with nutrition is an important reason for eating. One way to enjoy eating is to learn to eat slowly to taste and savor the food. Linda Omichinski, registered dietitian and co-author of Tailoring Your Tastes cookbook, states, “When you focus on and enjoy what you eat you will find that you feel satisfied sooner and will actually need to eat less overall. Eating slowly will allow you to feel physically and emotionally satisfied after the eating experience. Eating is a special time for yourself to nourish your body and mind by putting a pause in your day.”

Although we value taste, most of us probably aren’t exposing our thousands of taste buds to many new food flavors in a typical month. An average adult has about 10,000 taste buds that respond to five different tastes: sweet, sour, salty, bitter and umami (the flavor of monosodium glutamate). Different parts of the tongue are sensitive to certain tastes: sweet on the tip, sour on the sides, bitter on the back and salty mostly around the front. Some of the taste buds are on the lining of the mouth, the back of the throat and the tonsils.

With a little creativity, knowledge and the right combination of herbs, spices and seasonings, your food and meals can become more delicious. Herbs tend to provide color and a range of distinctive flavors. Some examples of herbs include basil, bay leaf, garlic, oregano, rosemary and thyme. Spices, such as cinnamon, ginger, cumin and nutmeg, enhance the natural sweetness of foods. To find more flavor varieties, check the spice aisle of your local supermarket and health food store, or consider ordering from a gourmet food and spice catalog for more unusual flavoring ingredients and extracts.

Seasonings boost both flavors and health protection. At the 2002 International Research Conference on Food, Nutrition and Cancer in Washington, D.C., herbs and spices were shown to be rich in powerful phytochemicals that can protect against a wide range of cancers, heart diseases and other chronic diseases. The four seasonings being studied were ginger, oregano, rosemary and turmeric.

A recent study by the U.S. Department of Agriculture (USDA) showed that oregano offers the most antioxidant activity of all the herbs examined. Oregano contains quercetin, which is said to protect against breast and ovarian cancers. Turmeric was shown to slow the growth of prostate cancer cells and protect against cancers of the colon, skin and mouth; heart disease and Alzheimer’s disease. Rosemary is a rich source of carnosol, an antioxidant that may protect against skin, breast and lung cancers, and fresh ginger contains a substance called ginerol, which is believed to be an antioxidant that is cancer protective.

Sure, herbs and spices are powerhouses to promote health, but how do we get them into our diet routines? A good rule of thumb to get the most flavors from foods is to include a variety of different flavors at a single meal to stimulate tastes buds.

For a taste lift using dried herbs, spices and seasonings, try gingered wonton crisps. Cut wonton skins into triangles and place on a baking sheet. Brush with a mixture of 1 tablespoon (tbsp) water, 1 tbsp sesame oil, 1 teaspoon (tsp) ground ginger and 1 tsp onion powder. Bake at 375 degrees until crisp and golden. Or try, chickpea poppers that can be made by draining a 15-ounce can garbanzo beans (chick peas), and adding _ cup balsamic vinegar; garlic powder; crumbled rosemary, basil or marjoram; and a touch of olive oil. Blend in a food processor until creamy, adding more balsamic vinegar for desired consistency. Serve with warmed pita triangles.

When using seasonings, make a goal of eating herbs at their peak of freshness. Don’t rely on fresh herbs only in the summer. Start a “vitamin” garden on your windowsill: Fresh kitchen herbs can add a dash of goodness to your meal. For example, parsley contains vitamins A and C (as well as calcium, iron and folate) and thyme has an antiseptic ability that can help combat infection. Visit www.iloveplants.com for more tips or to purchase seeds. Or go to the Kitchen Garden Seed catalogue at www.kitchengardenseeds.com.

Cooking with herbs and seasonings can be a form of celebration not only for your taste buds and eating pleasure but a way to relish the simplicity and comfort of quality living both inside and outdoors. Challenge yourself to use a new herb from your spice rack at your next meal, or better yet, start planning to grow your own herb garden. Once you experience the new taste sensations of fresh herbs and spices, you will never go back to preparing meals the same way again.

Kindy Peaslee (Kindypeaslee@aol.com) is a registered dietitian and nutrition consultant to corporations and schools. She is based in Saratoga Springs and loves to cross country ski, backpack, canoe and bike

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