Fit in ’14 – Week 14

Week 14 – Herbs and Spices

Herbs and spices may not be the center of the plate, but they pack a surprisingly big nutritional punch. Researchers are beginning to prove that these culinary treasures can help consumers eat healthier diets by adding flavor without calories, fat or sugar, and by providing healthy antioxidants.

The words “herb” and “spice” are often used interchangeably, but they are botanically very different. Herbs are generally thought of as from the leaf, while spices are any other part of the plant, like bud (cloves), bark (cinnamon), roots (ginger), berries (peppercorns) and aromatic seeds (cumin).


Did you know…..?

  • Herbs and spices are among the richest sources of antioxidants, and on a weight basis, are higher than many fruits and vegetables.
  • Ancient healers have used herbs and spices since 5000 BC. Even Hippocrates, had over 300 herb and spice remedies for various conditions.
  • Fresh herbs are best when added towards the end of cooking; parsley can be added anytime.
  • The amount of fresh herbs needed is typically 3 times more than dried herbs. If your recipe calls for one teaspoon dried herbs, use 3 teaspoons of fresh herbs.
  • Garlic is best when it is chopped or mashed; it will burn and turn bitter if overheated.

Click here to find out how rubs and marinades can add flavor to boneless, skinless chicken breasts.

Be Fit in ’14!

Mary Signature
Mary Snell, MSRD
Director of Nutrition and Wellness

Recipe of the Week

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