Spice manufacturer McCormick is promoting seven “Super Spices” based on their antioxidant levels. The antioxidant values of foods are expressed in ORAC (Oxygen Radical Absorbance Capacity) units, a unit of measurement developed by the National Institute on Aging in the National Institutes of Health (NIH).
The higher the ORAC value the higher the antioxidant content. For more information on ORAC values, check out http://oracvalues.com.
Antioxidants have been found to provide a range of health benefits such as immune system support and inflammation reduction.
The seven super spices are: cinnamon, turmeric, red pepper, ginger, oregano, rosemary and thyme.
Spices and herbs can help us in two ways — by providing antioxidants and by enhancing the flavor of food reducing the need for added salt, fat and sugar. You may be surprised to learn that ½ teaspoon of ground cinnamon contains as many antioxidants as one-half cup of raspberries or strawberries. Since spices and herbs are dried they become a concentrated source of natural antioxidants.
The following are tips from McCormick to boost your antioxidant intake through spices:
• Keep a shaker of ground cinnamon handy to sprinkle over everything from hot cocoa to oatmeal to fruit salad.
• Add a hint of ginger to hot or iced tea. Sweeten one cup tea with ¾ teaspoon sugar mixed with ¼ teaspoon ginger.
• For a twist on a grilled cheese, prepare sandwich with sliced mozzarella cheese, sliced tomato and ¼ teaspoon oregano leaves.
• Add a kick to hummus or guacamole by stirring in ¼ teaspoon ground red pepper or crushed red pepper or sprinkle with paprika.
• Dress up rolls. Just before baking, brush tops with olive oil and then sprinkle with crushed rosemary leaves before baking.
• Wake up taste buds by adding 1/8 teaspoon thyme leaves into two eggs before scrambling.
• Create a spiced curried pilaf by adding ½ teaspoon tumeric (yellow curry) to two cups hot cooked rice. Add flavor and texture with a handful of shredded carrots, peas, raisins or toasted almonds.
The McCormick Web site, www.spicesforhealth.com, has many more useful tips. Experiment with flavors you enjoy on all types of foods, from fruits to meats and fish, to veggies. You might be surprised with the results.
Catch myself and Deb Nilles in the Hy-Vee Club Room on March 23 at 6 p.m. for Cooking 101, a cooking class that covers the basics. Call (641) 792-7030 to register.