Spice It Up

Is your menu in need of a makeover? Bland is boring, but well-seasoned dishes ensure your taste-buds are tantalized. Make the most of common spices and herbs to add layers of flavor to your foods without adding calories.

Garlic. It’s powerful and pungent, but garlic’s sharp flavor plays a key part in a wide range of cuisines. It’s full of antioxidants, making it a star soldier in the fight against heart disease. And it can also lower blood pressure and cholesterol, prevent fungal infections and strengthen your immune system.

Use It: Sprinkle garlic powder on almost any veggie when roasting. Use minced garlic in soups, sauces and salad dressings. Dress up jarred pasta sauce with some additional minced garlic.

Thyme. This woodsy, earthy herb is great fresh or dried and works well in hearty dishes, like roasted chicken or beef stew. It’s got natural antibacterial properties that can help heal wounds and infections.

Use It: Add some fresh thyme to your next cheese omelet. It's especially tasty with goat cheese.

Basil. Fragrant basil is often associated with Italian food but its sweet floral notes work well in a variety of dishes. It’s anti-inflammatory and packed with antioxidants, meaning it can improve immunity and help prevent cancer.

Use It: It pairs well will citrus, so mix some fresh torn basil in your next batch of lemonade. It’s also gives a special flourish to traditional chicken salad. Or place basil leaves atop slices of tomato and fresh mozzarella before drizzling with olive oil and balsamic vinegar and sprinkling with salt for a light and refreshing meal.

Cayenne Pepper. This spice brings the heat and adds a welcome kick to chili, tacos and marinades for beef or pork. And its health benefits are as potent as its punch; it’s a good source of vitamin B, C as well as minerals like zinc, potassium and selenium. It has also been shown to reduce blood sugar levels (so helpful for diabetes) and to lower LDL cholesterol.

Use It: Add a pinch of cayenne to your favorite marinade for grilled fish or chicken.

Cinnamon. The warmth of this spice is most-often found in sweet preparations (cinnamon rolls, baked apples and more), but it also plays well with savory foods. It’s boasts big antioxidant power, as well as antibacterial and anti-inflammatory properties. It can also stabilize blood sugar, aid in digestion, an it’s even been shown to elevate moods.

Use It: Mix a little cinnamon, garlic powder and salt (maybe some cayenne too!) and toss with olive oil and chopped sweet potatoes before giving the root veggies a roast in the oven.

Most herbs need four to six hours of sunlight a day on your windowsill, but keep them shaded during the hottest periods of the day.

You don’t want to drown your herbs; they don’t like to sit in wet soil. But you don’t want to them dry out, either. Also, use room temperature water so you don’t shock the plants’ roots.

Grow Up: Another great way to grow herbs despite a small (or non-existent yard) is with the Tower Garden. In a tiny amount of space, you can grow a huge amount of herbs, as well as veggies and fruits.