by Amy Mullins | Mar 11, 2016
Celebrating the Academy of Nutrition and Dietetics National Nutrition Month each March is the perfect time to focus on your health needs and set new nutritional goals. A couple of key messages for this year’s theme include discovering new ways to prepare meals that trim sodium and practicing mindful eating behaviors. Make it your goal to incorporate at least one of the following tips into your lifestyle so you can “Savor the Flavor of Eating Right!”
Get Creative with Herbs and Spices
Instead of adding salt or condiments high in sodium to your food, consider using herbs such as rosemary, basil, mint, oregano, or cilantro. Spices such as cinnamon, ginger, paprika, pepper, and cumin are another great option to include in your favorite meals. Flavoring with herbs and spices instead of salt can help reduce your sodium intake without sacrificing taste.
Appreciate Each Bite
Take time to appreciate every flavor, texture, and the overall eating experience at each meal. Eating slowly and enjoying every bite gives your stomach time to tell your brain that you are satisfied. This practice may help you eat less overall, as well as assist you in reaching your nutritional goals.
Practice Mindful Eating
Think about where you eat a majority of your meals. Eating at your desk or in front of a television can be distracting and may cause you to overeat. Aim to find a place where you can focus solely on your meal instead of trying to multitask while eating.
To learn more about how you can savor the flavor of eating right, visit www.eatright.org or contact your local UF/IFAS Extension Office.
by Melanie Taylor | Dec 18, 2013
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The holiday season is upon us and that means many of us will be spending more time in the kitchen.
Add that extra-special touch…experiment with a variety of seasonal spices for your holiday meals. And, enjoy the flavors as the aromatic scents fill your home.
If you would like to make an impression with a less-than-ordinary meal, use traditional family dishes as a starting point for your special menu, then add seasonal spices to easy-to-prepare dishes to create a holiday feast that your family and friends will talk about for weeks.
Spices are native to warm, tropical climates and are obtained from roots, flowers, fruits, seeds, or bark. Adding “holiday” spices to your recipes will add just the right amount of Christmas charm along with a rich, warm flavor and aroma that enhances many dishes.
Spices do come with some health benefits, the greatest being that spices serve as flavorful alternatives to salt, fat, and sugar without adding any extra calories to meals. Instead of adding sugar to oatmeal, sweet potatoes, and desserts, try adding spices like cinnamon and allspice. For savory meals, replace salt with spices like black pepper, cumin, and dill seed. Try flavoring foods with spices instead of using breading, gravies, and sauces. Seasoning meats with spices and cooking them on the grill are healthy alternatives to frying and easy, flavorful ways to reduce fat intake. Adopting changes like these can help reduce sodium, fat, and sugar in your diet.
How long will these spices last in your kitchen? Dried spices never actually spoil, but their flavor and aroma fade over time. They should be stored in a cool, dry place in tight containers and away from heat. When cooking, keep the container away from steaming pots to avoid exposure to moisture. Ground spices, such as paprika, cinnamon, and nutmeg, can be kept for 2–3 years. Cinnamon sticks, peppercorns, and any other whole spices can be used for up to 5 years. Always start with small amounts of spices. When adding spices to foods that are served cold, it is important to refrigerate the food for a few hours to ensure that the flavors of the spices are well absorbed.
Now you know using spices is a great way to reduce sodium, sugar, and fat in your diet while adding bold new flavors. It’s a good idea to plan your meals before going to the grocery store so you know which spices you will need. Use the advice above to keep seasonings fresh and flavorful. The examples listed above are just a snapshot of possible uses, so be creative! Follow these tips, and you will spice up your cooking in no time.
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Here are few of the traditional holiday spices you may want to try this season:
|
Name
|
Source
|
Flavor
|
Best used
|
Pair with
|
|
Cinnamon
|
Dried bark of the cinnamon tree
|
Pungently sweet
|
Dried sticks or ground powder
|
Breads, cakes, chicken, coffee, cookies, pork, spiced beverages, sweet potatoes, squash, tea, yogurt (often paired with allspice, cloves, and nutmeg)
|
|
Nutmeg
|
Seeds of the nutmeg tree
|
Warm, spicy, sweet
|
Freshly ground
|
Applesauce, baked goods, beverages, cheese dishes, cream dishes, desserts, ground meats, pies, sauces, soups, stews, and many vegetables
|
|
Ginger
|
Roots of the ginger plant
|
Mix of pepper and sweetness
|
Dried powder or freshly grated from root
|
Beets, beverages, breads, cakes, cheese dishes, chutneys, cookies, curries, dipping sauce, dressings, meat, poultry, soups, stews, and yellow vegetables
|
|
Cloves
|
Dried flower buds of the clover tree
|
Sweet or bittersweet
|
Dried and ground
|
Baked goods, beets, chili sauces, cookies, curries, fruit sauces/syrups, gingerbread, squash, and tomato sauces
|
|
Allspice
|
Dried unripe berry of the Pimenta dioica plant (a tropical evergreen tree)
|
Pungent and fragrant (ground allspice releases aromatic notes reminiscent of cinnamon, nutmeg, and cloves)
|
Dried, ground, and fresh leaves
|
Meats, jerk seasoning paste, marinades for chicken and pork, stews, roasts, soups, barbecue and tomato sauces, roasted vegetables, rice, applesauce, fruit compote, oatmeal cookies
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Be sure to add this spiced tea to your holiday table. Enjoy and Happy Holidays!
Mulled Holiday Tea
Ingredients:
3 quarts simmering water
3 red fruit tea bags
3 regular tea bags
1 orange, cut in quarters and studded with 4 whole cloves
1 lemon, cut in quarters
1/2 cup fresh cranberries
2 cinnamon sticks
Directions:
1. Simmer water in a large pot on the stove.
2. Add all ingredients and turn the heat to low.
3. Heat for a few minutes until the tea is steeped.
4. Remove the tea bags.
5. Serve hot to your guests.
Serves 12. Each 1 cup serving: 2 calories, 0g fat, 0g saturated fat, 0g trans-fat, 0mg cholesterol, 10mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 0g protein
Source: Shopping for Health: Herbs and Spices, J. Norris, W. Dahl, University of Florida/IFAS Extension.
