May 31, 2022

Tandoori Spice Mix

This spice blend from India gives an exotic twist to summer barbeques! Shake it onto beef, lamb, chicken, shrimp or swordfish before grilling. Benefits: The spices in this mix act as powerful antioxidants, anti-inflammatories (especially ginger and turmeric which is enhanced by black pepper), antibacterials, and antiseptics (nutmeg, cloves, and cinnamon). Cumin may even have potential antidepressant or anti-anxiety properties. Yields about 2/3 cup Ingredients 3 Tbs. ground ginger 3 Tbs. ground coriander seeds 1 Tbs. ground cumin 2 Tbs. Hungarian or Spanish paprika 1 Tbs. ground black pepper 2 tsp. sea salt 1½ tsp. ground turmeric 1½ tsp. ground […]
May 31, 2022

Chaat Masala Spice Blend for Beauty

You almost always find this simple spice blend in Indian homes where they add it to fruit salads or sprinkled onto melon. It’s also good when added to grilled chicken or fish. You can find amchur (dried mango powder) on Amazon.com and even in Wal-Mart. Benefits: Mangos have vitamin C which aids tissue regeneration because it’s a precursor to collagen; folate which promotes healthy red blood cell production and supports natural cell growth and replication; and cancer-fighting and immune-boosting carotenoid antioxidants. Yields about ¼ cup Ingredients 2 Tbs. cumin seeds, roasted for a minute over medium heat, then ground 1 […]
May 31, 2022

Brain-Boosting Berbere African Spice Blend

Berebere spice mix has been used in Africa in one form or another for many years. It originated in Ethiopia and/or Eritrea. It most commonly contains a mild to hot mix of chili peppers, coriander, garlic, ginger, fenugreek, cardamom, nutmeg and cloves. More authentic blends will include korarima, an Ethiopian cardamom instead of the Indian variety, along with nigella seeds and ajwain, another type of seed. I use this robust spice mix to flavor stir-fries, soups and stews. It packs some (but not too much) heat. Benefits: Fenugreek has choline which may support healthy brain function and memory. Chilies and […]
May 31, 2022

Dukka Spice Blend for Heart Health

This blend of nuts, seeds and spices originated in Egypt as a spread for flat bread or as a dip. Benefits: Nuts and sesame seeds have unsaturated omega-6 fatty acids which are considered heart-healthy. Focusing on unsaturated fatty acids rather than saturated fats can improve cardiovascular health. Coriander seeds contain magnesium (which helps lower blood pressure) and selenium (which protects the heart and regulates blood clotting). Sumac also can help to decrease blood pressure. Cumin has iron which transports oxygen around the body, and manganese which is part of an enzyme that fights free radicals. Yields about 1¾ cups   […]
May 31, 2022

Marrakesh Spice Mix

This sweet and savory blend from Morocco gives an exotic flavor to lamb, poultry and vegetables like carrots and cauliflower. Benefits: Cloves and cinnamon both have antiseptic properties. Cumin contains safranal, an antioxidant that may have some antidepressant properties. Ground spices like these contain small amounts of minerals like manganese, calcium, potassium, phosphorus, magnesium and iron for an additional nutrition boost. Yields about ½ cup   Ingredients 2 Tbs. ground cinnamon 2 Tbs. ground cumin 2 Tbs. ground coriander seed 1 tsp. ground cayenne pepper 1 tsp. ground cloves   Directions Mix together and store in an airtight glass jar […]
May 31, 2022

Spanish Rub

This bold, flavorful blend is great for any number of savory dishes. Try it on salmon, tofu, or chicken, or in stewed tomatoes. Health Benefits: Paprika is full of vitamin C, an antioxidant vitamin that helps the body resist infection, helps prevent cataracts, aids tissue regeneration, and may even help reduce your risk of cancer and stroke. The lemon peel also contains vitamin C as well as a little magnesium and iron. Yields about 1 cup Ingredients 6 Tbs. smoked paprika 3 Tbs. sweet Spanish or Hungarian paprika 3 Tbs. dried cilantro 2 Tbs. ground cumin 2 Tbs. coarse sea […]
August 16, 2021

Cumin Delivers Benefits and Weight Loss

You’ll find cumin in cuisines from India to the Middle East, the Mediterranean region, Africa, China, and Central and South America. The earthy, savory, and slightly spicy flavor of this
March 24, 2020

Meatloaf with Flaxseed

This Middle Eastern–style meatloaf is actually a ground beef and pine nut filling between two layers of a seasoned meat paste. The nutty flavor of flaxseed combines well with grassfed ground beef, which has more healthful omega-3s and conjugated linoleic acids (CLAs, or healthful fats) than you’ll find in grain-fed beef. Tomato paste gives this dish a lycopene lift. For a spicier meatloaf, use red pepper paste instead. I like to eat this dish drizzled with lemon juice to bring out all the flavors. SERVES 4-8 Ingredients ½ lb. grass-fed ground beef, divided ½ cup flaxseeds 2½ cups bulgur wheat […]
January 7, 2020

Lemon Herb Bean Soup

Soup isn’t just for winter anymore! This hearty, flavorful soup features anti-inflammatory ingredients balanced with fiber for gut health, protein and healthy fats. Plenty of fresh and dried herbs and spices liven up the flavor as beans take the center stage in this dish. Blending part of the soup helps it maintain a complex texture while taking on a creaminess. Soup makes wonderful leftovers as flavors mingle over time. It also freezes well so it is perfect for weekend batch cooking and planning ahead for busy weekends ahead. Enjoy this light, healthy soup this spring. SERVES 6 Ingredients 2 Tbs. […]