The Flavorful World of Herbs and Spices: Tips, Combinations, and More

1. Know how. Know now.

2. Know how. Know now. Alice Henneman, MS, RD Extension Educator University of Nebraska–Lincoln Extension in Lancaster County Questions? Email Alice Henneman at ahenneman1.unl.edu This is a peer-reviewed publication Content last reviewed, July 28, 2010

3. “An herb is the friend of physicians and the praise of cooks.” - Charlemagne 3 3 3

4. Archeologists estimate that by 50,000 B.C. primitive man had discovered parts of certain aromatic plants made food taste better. Source: American Spice Trade Association 4 4 4

5. “Spice” vs. “Herb” Spices come from the bark (cinnamon), root (ginger, onion, garlic), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berry (black pepper), or the fruit (allspice, paprika) of tropical plants and trees. Herbs are leaves of low-growing shrubs. Examples are parsley, chives, marjoram, thyme, basil, caraway, dill, oregano, rosemary, savory, sage and celery leaves. These can be used fresh or dried. Dried forms may be whole, crushed, or ground. Many dehydrated vegetable seasonings are available. These include onion, garlic … and shallots. Seasoning blends are mixtures of spices/herbs. 5 Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension 5 5

6. Contents 1.Fat, Sugar and Salt Reduction Tips 2.Flavor and Food Combinations 3.Common Substitutions 4.General Rules for Amounts 5.When to Add Spices and Herbs 6.Storing Spices and Herbs 7.How Long to Keep 6 6 6

7. Contents 1.Fat, Sugar and Salt Reduction Tips 2.Flavor and Food Combinations 3.Common Substitutions 4.General Rules for Amounts 5.When to Add Spices and Herbs 6.Storing Spices and Herbs 7.How Long to Keep 7 7 7

8. Spices and herbs can help retain flavor in your foods while cutting back on fat, sugar and salt. 8 8 8

9. “ … removing a tablespoon of fat removes about 10 grams of fat and 100 calories — an amount which could represent a 10 pound weight loss in a year. The calories in herbs and spices are far less than in breadings, batters, gravies, sauces and fried foods.” Source: Ann A. Hertzler, PhD, RD, Herbs and Spices, Virginia Cooperative Extension 9 9 9

10. Reduce or eliminate sugar by using sweet- tasting spices:  Allspice  Anise  Cardamom  Cinnamon • Cloves • Ginger • Mace • Nutmeg 1 tablespoon sugar = 45 calories 10 10 10

11. Savory flavors and flavors with “bite,” are the most effective in replacing the taste of salt. Examples include:  Black pepper  Garlic powder  Curry powder  Cumin  Dill seeds  Basil  Ginger  Coriander  Onion powder Source: American Spice Trade Association 11 11 11

12. Omit the salt when cooking pasta and flavor with basil, oregano, parsley and pepper or use an Italian seasoning blend. 12 12 12

13. Use POWDERED garlic or onion rather than their SALT form. Generally, use half as much of the powdered form. 13 13 13

14. Check seasoning labels to see if “salt” or “sodium” are listed among the ingredients. 14 14 14

15. Fascinating flavor fact: The reason for Columbus’ voyage in 1492 was to seek a more direct passage to the rich spices of the Orient. 15 15 15

16. Contents 1.Fat, Sugar and Salt Reduction Tips 2.Flavor and Food Combinations 3.Common Substitutions 4.General Rules for Amounts 5.When to Add Spices and Herbs 6.Storing Spices and Herbs 7.How Long to Keep 16 16 16

17. Experiment with the following flavor and food combinations to add pizzazz to your meals. Source: Flavor and Food Combinations adapted from information provided by the National Heart, Lung and Blood Institute 17 17 17

18. Beef  Bay leaf  Marjoram  Nutmeg  Onion  Pepper  Sage  Thyme 18 18 18

19. Pork  Garlic  Onion  Sage  Pepper  Oregano 19 19 19

20. Lamb  Curry powder  Garlic  Rosemary  Mint 20 20 20

21. Poultry  Ginger  Marjoram  Oregano  Paprika  Poultry seasoning  Rosemary  Sage  Tarragon  Thyme 21 21 21

22. Fish  Curry powder  Dill  Dry mustard  Marjoram  Paprika  Pepper 22 22 22

23. Carrots  Cinnamon  Cloves  Dill  Ginger  Marjoram  Nutmeg  Rosemary  Sage 23 23 23

24. Corn  Cumin  Curry powder  Onion  Paprika  Parsley 24 24 24

25. Green Beans  Dill  Curry powder  Marjoram  Oregano  Tarragon  Thyme 25 25 25

26. Greens  Onion  Pepper 26 26 26

27. Potatoes  Dill  Garlic  Onion  Paprika  Parsley  Sage 27 27 27

28. Summer Squash  Dill  Garlic  Onion  Paprika  Parsley  Sage 28 28 28

29. Winter Squash  Cinnamon  Ginger  Nutmeg  Onion 29 29 29

30. Tomatoes  Basil  Bay leaf  Dill  Marjoram  Onion  Oregano  Parsley  Pepper 30 30 30

31. Fascinating flavor fact: In early Rome, young suitors wore a sprig of basil to signal their marital intentions. Source: American Spice Trade Association 31 31 31

32. Contents 1.Fat, Sugar and Salt Reduction Tips 2.Flavor and Food Combinations 3.Common Substitutions 4.General Rules for Amounts 5.When to Add Spices and Herbs 6.Storing Spices and Herbs 7.How Long to Keep 32 32 32

33. When you don’t have a spice or herb blend called for in a recipe, try the following combinations as a substitution. 33 33 33

34. For each 1 teaspoon of apple pie spice, substitute a COMBINATION of: 1 teaspoon cinnamon 1/8 teaspoon nutmeg 34 34 34

35. For each 1 teaspoon of pumpkin pie spice, substitute a COMBINATION of these ground spices: 1 teaspoon cinnamon 1/4 teaspoon ginger 1/8 teaspoon nutmeg 1/8 teaspoon allspice 35 35 35

36. For each 1-1/2 teaspoon of Italian seasoning, substitute a COMBINATION of:  1/4 teaspoon EACH of crumbled, dried oregano leaves marjoram leaves basil leaves  1/8 teaspoon rubbed sage 36 36 36

37. For each 1 teaspoon of poultry seasoning, substitute a COMBINATION of:  3/4 teaspoon ground sage  1/4 teaspoon ground thyme 37 37 37

38. When substituting herbs, you may be more successful substituting FRESH herbs for DRIED herbs, than the other way around. 38 38 38

39. Fascinating flavor fact: “Cilantro” refers to the leaf of the coriander plant while “coriander” refers to a spice made from the seed of the same plant. “Cilantro” and “coriander” are not interchangeable in recipes. 39 39 39

40. Contents 1.Fat, Sugar and Salt Reduction Tips 2.Flavor and Food Combinations 3.Common Substitutions 4.General Rules for Amounts 5.When to Add Spices and Herbs 6.Storing Spices and Herbs 7.How Long to Keep 40 40 40

41. Here are some guidelines for how much spices or herbs to use. 41 41 41

42. If possible, start with a tested recipe from a reliable source. If creating a recipe, begin by trying one or two spices or herbs. 42 42 42

43. The amount to add varies with the:  Type of recipe  Spice or herb  Personal preference 43 43 43

44. Approximate EQUIVALENT amounts of different forms of herbs are:  1 tablespoon finely cut fresh herbs  1 teaspoon crumbled dried herbs  1/4 to 1/2 teaspoon ground dried herbs 44 44 44

45. Begin with 1/4 teaspoon of most ground spices or ground dried herbs for these amounts; adjust as needed:*  4 servings  1 pound of meat  1 pint (2 cups of soup or sauce) *Remember: Use more herbs if using a crumbled dried or a fresh form. 45 Source: www.spiceadvice.com 45 45

46.  Start with 1/8 teaspoon for cayenne pepper and garlic powder; adjust as needed.  Red pepper intensifies in flavor during cooking; add in small increments. 46 46 46

47. When doubling a recipe:  DO NOT double spices and herbs.  Increase amounts by 1-1/2 times.  Taste, add more if needed. 47 47 47

48. Fascinating flavor fact: During the Middle Ages, ladies embroidered a sprig of thyme into scarves they gave to their wandering knights. 48 48 48

49. Contents 1.Fat, Sugar and Salt Reduction Tips 2.Flavor and Food Combinations 3.Common Substitutions 4.General Rules for Amounts 5.When to Add Spices and Herbs 6.Storing Spices and Herbs 7.How Long to Keep 49 49 49

50. The time during preparation at which you add spices and herbs influences their flavor. 50 50 50