Stock Your Pantry Series
Welcome to the Stock Your Pantry Series!
We are so excited to share great tips on a healthy pantry including what to buy and how to make whole food plant based cooking successful and easy. Today’s post is all about SPICES. What are they, what are the health benefits of these amazing plants and ideas on how to incorporate them into your pantry to make amazing dishes with Anticancer Method cooking.
Spices
How to buy
You can buy prepackaged or in bulk. If you buy prepackaged, try to purchase in a glass bottle over the plastic ones.
Where to buy
We have a local spice company that supplies our grocery stores and their spices are much fresher than buying prepackaged. Look for a local supplier in your area or a reputable company when purchasing your spices Buy in small quantities and replace every 6-12 months (see below).
How to store
An air tight container will keep you spices fresh the longest. Check out our last post in the Stock Your Pantry series for ideas on storage. It is also best to keep them in a dark cupboard so they aren’t exposed to daylight as they will last longer this way.
Do spices go bad
Spices can loose their freshness and flavor over time. Spices are best when they are first ground so the fresher the better (and it will last the longest for you). A good rule of thumb to follow on when to replace your spices: ground spices tend to loose their flavor around six months. If they no longer smell, give them a toss and purchase new. Whole spices on the other hand can last up to 3-5 years. If they are on the older side, you can bring out some of their flavor by toasting them on the stovetop. But if you notice the color of the spice has faded, they are likely too old to salvage.
Recommended spices to have in stock in your pantry
Black Pepper
What is it:
dried berries of the pepper plant. Used as whole peppercorns that are ground or crushed.
health benefits:
helps calm GI distress including heartburn, indigestion, gas, diarrhea and constipation.
How to use it:
it can be used in just about anything. When cooking with pepper, add it just before removing the dish from the heat for its best flavor.
Cayenne
What is it:
the cayenne pepper is in the chili pepper family of vegetables. Cayenne has high concentration of capsaicin which makes it spicy and hot.
health benefits:
immune boosting, anti-inflammatory, antioxidant
How to use it:
can be used as a powder or as chili pepper flakes, which is crushed dried cayenne peppers. It is great with most vegetables, in soups, stews, hot chocolate, tea.
Cinnamon
What is it:
dried brown bark of the cinnamon tree
health benefits:
anti-inflammatory, anti-microbial and anti-fungal,
How to use it:
stews, hot beverages, spicy foods such as curries and moles. It is also a staple in baking.
Chili pepper flakes
What is it:
crushed cayenne peppers
health benefits:
see cayenne pepper above
How to use:
great to use in dishes, stir fry, on steamed/cooked vegetables or even on salads.
Coriander
What is it:
it is the seed of of the cilantro plant
health benefits:
anti-inflammatory, rich in phytonutrients, flavonoids. I tis anti-microbial
How to use it:
can be used as seeds or ground. Coriander is used in many dishes such as curries and soups
Cumin
What is it:
seed from a flowering plant in the same family as caraway, dill and parsley
health benefits:
treat digestive problems and help with digestion, good source of iron,
How to use it:
available in whole seed or ground. Great in stews, chilis, with vegetables, pasta, legumes or rice dishes.
Curry
What is it:
It is a blend of other spices to recreate the curry taste in many dishes in India. The blend includes coriander, cumin, chili peppers, and turmeric. Other spices added may include: fenugreek, ginger, garlic, fennel, caraway, cinnamon, clove, mustard, nutmeg and/or black pepper.
How to use it:
used to create flavorful Indian dishes
Garlic
What is it:
a root that is a member of the lily family which includes onions and leeks.
health benefits:
antioxidant, anti-inflammatory, antiviral, has flavonoids and contains Vit C, B6, and selenium. It has been used for many ailments with many claims of healthful benefits including boosting the immune system and possible anti-cancer effects.
How to use it:
to get the most health benefits from cooking with garlic, use it fresh. It can be added to just about any dish.
Ginger
What is it:
it is a rhizome and the part that we use comes from the root of the ginger plant.
health benefits:
It has a wide range of health benefits that have been described including, soothing GI upset, reducing gas and nausea. It is anti-inflammatory and has been shown to be effective in decreasing symptoms of patients with arthritis. It may also play in role in inhibiting cancer cells from growing, although this has not been proven.
How to use it:
it can be used fresh or dried - although the fresh ginger is more potent. To use fresh be sure to peel the skin off the root before chopping. It has many uses in the kitchen but is good in stir-fry and with citrus juices.
Nutmeg
What is it:
the seed of the nutmeg tree - it takes at least 7 years for the nutmeg tree to produce the seed of the spice.
health benefits:
aides in digestion and may help with nausea, diarrhea and gas. It has antioxidant properties and has also been used to treat headaches and insomnia although studies are limited.
How to use it:
it is used in savory dishes and is most popular in the states in baked goods. It is also tasty on cooked vegetables and even on fresh fruits.
Paprika
What is it:
it created by combining the ground dried fruits of sweet or chili peppers - there are a number of different varieties. It can be sweet, smoky, or hot depending upon which pepper is used to create it.
health benefits:
It has been used for a number of ailments including GI issues, toothaches, cramps, and fever. It may also be useful for painful conditions including neuropathy, fibromyalgia or muscular pain.
How to use it:
it is used in a variety of dishes including soups, stews and marinades. To get the most flavor out of it, warm it in oil before using it.
Turmeric
What is it:
Comes from a rhizome that is a member of the ginger family.
health benefits:
anti-oxidant, anti-inflammatory, may offer protection from cancer, may help prevent alzheimer’s disease, and help with arthritis. May prevent oxidation of cholesterol and reduce progression of atherosclerosis
How to use it:
available in powdered form. Use in smoothies, teas, curry, soups, with roasted vegetables, and more