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March is National Nutrition Month. You can celebrate this year’s theme, “World of Flavors,” by incorporating different herbs and spices from around the globe into your dishes. Popular herbs
and spices used internationally include turmeric, mint, ginger, curry, saffron, cumin, cinnamon, basil, parsley, allspice, caraway, and cilantro. Herbs and spices add unique flavors to food
without adding salt, which is good for heart and kidney health. Herbs and spices also are an extra source of fiber, which is good for digestive health. Some examples of other health benefits
that can be achieved through the use of spices and herbs include: * Turmeric is a yellow spice commonly used in Asian cooking. Studies have shown that turmeric may help prevent Alzheimer’s
disease, heart disease, cancer, and can reduce some symptoms associated with depression. Powdered turmeric tastes great with rice, eggs, and roasted vegetables. It also can be blended into
smoothies. * Basil and oregano are popular and very fragrant herbs used widely in Europe. They contain special compounds that may help prevent cancer and reduce inflammation in the body. Try
fresh basil and oregano leaves on tomatoes, salads, potatoes, and pasta. They also taste great with olive oil and lemon juice. * Ginger is a popular spice used in Asian, African, Caribbean,
South American, and European cooking. Research has shown that ginger has many health benefits to include alleviating pain, nausea, and indigestion, and helps with blood sugar control.
Ginger also can be used fresh, dried, or powdered. Try adding fresh ginger to a smoothie or salad for a spicy kick. Powdered ginger can taste great in a stir fry or with different proteins
like chicken or tuna. Here are some cooking tips for using herbs and spices: * Add dried herbs and spices while you are cooking rather than at the end for more flavor. * Dried herbs and
spices are more potent than the fresh versions so you can use less. * Fresh herbs and spices are great to add after cooking for the strongest flavor.
