Different types of spices on the table

A TOUCH OF SPICE

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When it comes to cooking and eating for better gut health, adding herbs and spices to your food can go a long way! Many herbs and spices have properties that can aid digestion and support a healthy gut. You can take advantage of the numerous health benefits they offer by including them in your diet on a regular basis. Check out these cooking tips and delicious recipes – and have fun experimenting!

 

BASIL: Fresh: 1 teaspoon–1 tablespoon; dried crushed leaf: 1/8–1/4 teaspoon

• Tips: It can be grown in a windowsill and used fresh. Fresh leaves make a wonderful tea! Basil pairs well with many Italian dishes and can be used to add a fresh savory element to salads.

BLACK PEPPER: Ground peppercorns: 1/4–1/2 teaspoon
• Tips: It’s best when crushed right before use. Store away from light.

CARDAMOM: Ground seeds: 1/8–1/4 teaspoon

• Tips: For the best flavor, buy cardamom pods, then crush the seed pods right before cooking. Use in baking or to flavor coffee, soups, and stews.

CINNAMON: Ground: 1/8–1/2 teaspoon
• Tips: Use ground cinnamon or cinnamon sticks. Use in baking, cooking, or to spice up hot cocoa, apple cider, and other beverages.

DILL: Dried: 1/8–1/4 teaspoon; fresh sprigs: 2–3

• Tips: It’s in the same family as parsley. Try swapping parsley for dill for a fresh new flavor. Dill adds great flavor to chicken, egg, and potato salads as well as yogurt-based dips and sauces.

FENNEL: Seed: 1/8–1/4 teaspoon

• Tips: Use bulb, leaf, or seeds as seasoning. Fennel leaves are best used for a sweet flavoring in soups or stocks. Fennel seeds are best in cooked dishes. The fennel bulb can be grilled, eaten, or used in stocks and stews.

GARLIC: Clove: 1

• Tips: Garlic can be eaten raw or cooked. Cooking reduces potency. The flavor of garlic is strongest 5–10 minutes after chopping a clove. Parsley can be used to balance any lingering flavor.

GINGER: Dried: 1/4 teaspoon; freshly grated root: 1/4 teaspoon–1 tablespoon
• Tips: Use fresh, dried, pickled, or cooked ginger to add a warm spice to foods and drinks. It can also be used as a digestion aid.

OREGANO: Dried: 1/4 teaspoon; fresh: 1/2 teaspoon
• Tips: Use fresh or dried. Dried oregano is more flavorful. You only need half as much when using dried!

ROSEMARY: Fresh minced: 1/2–2 teaspoons; dried cracked: 1/8–3/4 teaspoon
• Tips: Use fresh or dried. To prepare fresh rosemary, pull leaves off stem and chop. Great with savory dishes!

SAGE: Dried: 1/2–2 teaspoons; fresh leaves: 3–4

• Tips: Use fresh or dried leaves. Two teaspoons fresh equals one teaspoon dried. Sage leaves add a great flavor to savory dishes when sauteed in oil, ghee, or butter!

TURMERIC: Dried: 1/4–3/4 teaspoon
• Tips: Get the most out of turmeric by combining it with a pinch of black pepper and some sort of fat to increase its bio-availability.