12 Spices for a healthy heart and what foods to use them in.

  1. BLACK PEPPER
  2. CINNAMON  (Be sure
    English: Cinnamon

    English: Cinnamon (Photo credit: Wikipedia)

    you buy REAL cinnamon, not the cassia that most of us think is cinnamon and is found in most homes.)

  3. CLOVES
  4. FENNEL SEED
  5. GARLIC
  6. GINGER
  7. HAWTHORN
  8. LEMON GRASS
  9. NUTMEG
  10. ONIONS
  11. SAFFRON
  12. TURMERIC

 HERE IS HOW TO USE THEM. Try one or more of the ones listed.

BEVERAGES

 Tea

  • black tea. Try cinnamon with milk along with a pinch of ginger and cardamom, for a heady chai-like beverage.
  • Tea- ginger, nutmeg
  • tea made with cinnamon (cinnamon and bay leaf) or fennel seeds  or turmeric , ginger or even lemon grass for digestion
  • Spiced tea: Put a quart of brewed tea into a pot, add 2 cups of apple juice, and gently simmer with a sliced lemon and two cinnamon sticks for 10 minutes.
  • Hawthorn Berry tea

Coffee

  • coffee  – cinnamon

Hot Chocolate

  • hot chocolate with drop of vanilla-  cloves, cinnamon

_______________________________________________________

DAIRY

  • cheese –nutmeg
  • cottage cheese -nutmeg

DESSERTS AND BAKED GOODS

Cinnamon is great when used in combination with spices like clove and cardamom   ginger –nutmeg, cloves (Fall aroma spices like ginger, cinnamon and cardamom.)

  • breads– cinnamon
  • cookies  -nutmeg
  • custards and puddings -nutmeg
  • gingerbread- ginger
  • gingersnaps. – ginger
  • muffins (pear or apple muffins) chunks of candied ginger
  • pie crust– cinnamon, -nutmeg
  • pies –nutmeg
  • Pumpkin pie- cinnamon, cloves, nutmeg
  • spice cakes. -nutmeg
  • sweet dishes– cinnamon, nutmeg, Saffron

EGGS

  • egg dishes  -nutmeg, turmeric  (black pepper  helps the body absorb turmeric for maximum effect.)
  • eggs scrambled fennel seed

FRUIT

Bananas, melons, oranges, apples, applesauce– – cinnamon, ginger, nutmeg, cloves

fruit compotes- and fruit salads fennel seed

ITALIAN

  • goulash   pinch of cinnamon
  • lasagna –nutmeg, pinch of cinnamon,   fennel seed
  • pizza- fennel seed
  • spaghetti  – pinch of cinnamon, fennel seed
  • tomato based foods – fennel seed or a pinch of cinnamon, cloves
  • sausage ragu –   fennel seeds


MEAT

Chicken

  • chicken curry-turmeric
  • chicken– cinnamon, ginger, cloves, garlic, onions, nutmeg
  • chicken salad- onion, garlic, turmeric, (for curried chicken salad -curry powder, turmeric raisins, and Greek yogurt )
  • chicken-(fried) garlic powder and onion powder

Fish and Seafood

  • Fish- garlic, lemon grass, onions, cinnamon, turmeric, cloves
  • Seafood –nutmeg, fennel seed

Lamb

lamb dishes – cinnamon (along with cumin and chili powder), nutmeg  or  Mix garlic with ground coriander , butter and paprika, and rub it on lamb before roasting

Beef

  • BBQ /BBQ sauce- pinch of cinnamon
  • beef – garlic, cloves
  • grilled meat- fennel seed; before grilling to help tenderize and add flavor. – ginger
  • marinade, garlic, cloves
  • meat (braised) -cloves
  • meat dishes – cloves, Cinnamon sticks are used for flavoring   but are removed at the time of eating,  garlic, onions,  lemon grass, turmeric, fennel seed, (SIDE BAR basil is complemented by fennel seed although it is not listed as a spice that is a helper for the heart.)
  • meat loaf– cinnamon, nutmeg
  • Meat rubs  Combine equal parts cinnamon, cardamom and black pepper, and use as a rub for meats.
  • roasts-cloves, cinnamon

Pork-cloves

Veal– ginger

RICE

  • Rice pilaf- cinnamon
  • Rice turmeric

SALAD –nutmeg, cinnamon, cloves, onions, garlic  (potato salad- garlic,  yellow mustard contains turmeric   if you like mustard potato salad.)

SANDWICH

   Sloppy joes   pinch of cinnamon

 SAUCES- garlic, turmeric, cloves  (cheese sauces –nutmeg)

SOUPS AND STEWS

  • chicken soup- cinnamon, onions, garlic, (a teaspoon) turmeric
  • chili   pinch of cinnamon, fennel seed, (a teaspoon)  turmeric
  • lentil soup Use turmeric generously (a big pinch) to a pot
  • split pea -nutmeg
  • Stew- ginger, garlic,  Simmer a whole cinnamon quill  and remove before serving.
  • Thai soup. – ginger
  • Vegetable beef- garlic, onion,  pinch of cinnamon or simmer with  a whole cinnamon quill but remove quill before serving.

Vegetables

  • vegetable dishes, lemon grass, garlic, cloves, onions, ginger.  Blend turmeric in melted butter and drizzle over them.
  • acorn squash- ginger
  • beets- cinnamon
  • broccoli -nutmeg
  • cabbage nutmeg
  • eggplant -nutmeg
  • green beans  -nutmeg
  • olives- fennel seed (spiced- olives – marinate 2 cups olives in ½ cup extra-virgin olive oil and 1 teaspoon each of fennel seeds, dried oregano and dried thyme.)
  • onions- complemented by Nutmeg and  thyme flavor onions and turmeric is good on fried onions. )
  • potatoes -nutmeg
  • spinach –nutmeg
  • stir-fries – ginger,  turmeric
  • sweet potatoes – ginger
  • tomato based foods – fennel seed or a pinch of cinnamon, cloves
  • Tomatoes- fennel seed, garlic, nutmeg  (Yes, I know tomatoes are fruits.)
  • yellow beans –nutmeg

Misc

  • appetizers garlic
  • beans black beans –nutmeg
  • breath freshener  – fennel seed
  • curries – fennel seed, saffron
  • dal dishes  Use turmeric generously (a big pinch) to a pot
  • oatmeal- cinnamon
  • olive oil- fennel seed
  • spicy dishes -nutmeg
  • stuffing-cloves
  • tofu- ginger
  • Indian cooking – ginger
  • indian pickles – fennel seed
  • peanut butter – cinnamon
  • pickles -cloves
  • savory dishes– cinnamon, Saffron,nutmeg also adds a warm note to savory dishes.
  • soba noodles- ginger
  • soufflés  -nutmeg
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