The Herbs & Spices You Should Be Using

Herbs and spices are a great way to bring out the flavors in a dish without adding unwanted sugar or carbs. They are also great way to enhance the antioxidant, vitamin, and mineral profile of your meal. To get the greatest benefits, always use high quality, organic, fresh or dried herbs and spices and avoid storing in a hot or damp place.

Here is a list of my top 10 favorite herbs and spices:

1. Turmeric
This spice has strong anti-inflammatory and antioxidant power, and is best served with savory dishes such as with vegetables, fats, and proteins.

2. Paprika
This spice is rich in antioxidants and vitamins and is best served with savory dishes such as with vegetables, fats, and proteins.

3. Pink Himalayan Salt
Unlike common table salt which is heavily processed and devoid of nutrients, this type of salt is very low processed and also contains up to 84 different trace minerals. This can be used to bring out flavors in both sweet and savory dishes.

4. Cayenne
Capsaicin is the active ingredient that gives this spice its spiceness and is best served with savory dishes such as with vegetables or protein.

5. Cinnamon
This spice helps to keep blood sugar normal and can even blunt blood sugar spikes when added to carbohydrate meals. For this reason, this spice is great for preventing Type 2 Diabetes or for those with Type 2 Diabetes. Cinnamon can be used with both sweet and savory dishes.

6. Dried red pepper flakes
This spice contains polyphenols which are antioxidants that combat cellular damage and in effect may lower your risk of certain cancers. The “hotness” of this spice may help rev your metabolism. This spice is best used with savory dishes such as with vegetables, fats, and proteins.

7. Stevia
Stevia is an herb that comes from the leaves of a plant and is a natural (or near natural) sweetener. This is the only sweetener that I recommend because it has been studied extensively and so far has shown to have no ill effects to the body. It has also shown to not cause blood sugar spike after eating - which happens after eating sugar or certain other sweeteners. Check the label before buying and make sure there are no added ingredients or processing steps listed.

8. Basil
This herb has anti-inflammatory, antioxidant, and antibacterial properties. It is quite versatile and is well paired with savory dishes as well as fruits such as berries, melon, and tomato.

9. Rosemary
This herb is anti-inflammatory and may boost alertness and improve memory. It is best used with savory dishes such as with fish and poultry.

10. Oregano ​
This herb has both strong antibacterial and anti-inflammatory properties, and has shown to be possibly helpful for menstrual cramps, bloating, and preventing or treating mild respiratory infections. 

Sarah-Kate Rems, NP
Co-founder, The Mindful Tech Lab - Check out all of our amazing apps to help improve your life here
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