Spice up your life with the zing and zest of herbs and spices. These tiny flavour boosters aren’t just about adding taste; they’re the secret sauce that transforms your meals. From the punch of chili flakes to the warmth of cinnamon, there’s a whole world of taste waiting to be explored. Health For Mzansi explores all the good and not so healthy parts of herbs and spices.
Tshwane-based registered dietitian Jason van Heerden says fresh or dried herbs, such as basil, parsley, cilantro, and mint, are packed with vitamins, minerals, and antioxidants.
“They elevate the taste of dishes without adding extra calories,” he says.
Spice is nice but read the label
Van Heerden explains that while spices are generally healthy, some spice blends may contain added salt (sodium), which can contribute to high blood pressure with excessive intake.
“As a dietitian, I don’t consider herbs ‘better’ than spices, even though herbs are generally less processed. They are both excellent ways to add flavour to meals and enhance their overall nutritional value.”
He advises always reading the labels and checking spice labels for sodium content.
“Opt for blends with minimal salt or make your own spice mixes.”
Registered dietitian Jason van Heerden
In general, the less processed the spices and herbs, the more nutrients they will contain, says Van Heerden.
Enjoy with caution
He notes that spices such as black pepper and chili or paprika can negatively affect people with ulcers and reflux (heartburn). Additionally, those taking blood thinners may need to reduce or eliminate cinnamon from their diet, as it may interact with their medication.
“Spices and herbs can be used in moderation to enhance the flavours of meals and add nutrients to your diet simultaneously.”
He adds, “Spices like cinnamon, turmeric, cumin, and paprika bring depth and complexity to meals, as they are rich in bioactive compounds that offer health benefits.”
Make your own spice mix
Pumla Brook-Thomae, the Gqeberha-based cookbook author, chef, and spice maker, says her passion for making spices and herbal sauces stems from her mother’s lifestyle. Her mother, who started exploring different herbs and spices in the kitchen, became allergic to spices, leaving her no choice but to stick with herbs.
“I grow my own herbs and veggies, inspired by my mom’s determination and resourcefulness,” Brook-Thomae explains.
She prioritises aromatics like thyme, rosemary, basil, sage, and spring onion. As she gained experience in her gardening skills, she began to expand her repertoire, like adding parsley, garlic, Roma and cherry tomatoes.
“This expanded repertoire has not only enhanced my cooking but also informed my approach to creating organic spices,” she says.
“As an organic spice maker, producing organic spices means using organic methods, which influence the quality and flavour of my spices.”
Chef Pumla Brook-Thomae
Brook-Thomae says she incorporates the herbs she grows into various dishes, such as pizza toppings, stews, and soups.
“This preference for fresh herbs is especially important when making sauces like pesto, which really showcase the flavour and aroma of the herbs.”
ALSO READ: Spicy to stale? When to chuck your unused spices
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Umfino & Basil Pesto by Pumla Brook-Thomae
Ingredients
- 2 cups organic rocket
- 2 cups nettles
- ½ cup baby dandelion leaves or baby spinach leaves
- ¼ cup nasturtiums leaves
- ¾ cup raw cashew nuts
- ¾ cup grated pecorino cheese
- 1 fat clove garlic, chopped
- ¾ cup extra virgin olive oil
- Juice from 1 lemon
- Salt & pepper to taste
Instructions
Rinse all the herbs pat dry and process with cashews, cheese, garlic and lemon juice.
While the motor of the processor is still running; in a steady stream add extra virgin olive oil until the becomes a thick paste.
Season with salt & pepper and serve drizzled with extra virgin olive oil.
Enjoy with crusty or soft bread.
Note: The last drizzle of extra virgin olive oil will help preserve your left-over pesto.
