(I was contacted by someone asking for advice on using spices and extracts. I’ll be posting several entries over the next few days on the subject so if you have questions please leave a comment.)

I’m not an expert on spices. Growing up the closest we came to spicing food was Top Raman flavor packets. So everything I’ve learned has been through trial and error. You will make mistakes in the beginning, we all do! Hint: peanut butter, grapes and ground nutmeg on rice crackers is NOT a good combo. It should also be noted that not everyone will not like the same spices or spice combinations. For instance, I’m not a huge fan of licorice and my husband is, so spices with a licorice flavor (like anise seed) are used in moderation in my own food. Your results will vary.

Why are flavoring agents so important? For starters, spices are really good for you. Spices like cinnamon, sage and oregano have been shown to increase insulin activity. For folks with insulin resistance (like people with PCOS or diabetes) this can be a real plus. Herbs and spices have tons of medicinal uses but they also taste really good and when you’re on a diet eating bland steamed veggies and chicken you want to pack in as much flavor as possible. They also make food look more attractive and smell great. Don’t underestimate how much your senses play a part in what and how much you eat! And best of all, the calories in most spices and herbs are practically nonexistent.

For beginners and folks without a lot of time I suggest pre-made spice blends. You can buy spices dried and fresh at just about any grocery store but I get most of my spices from health food shops, farmers markets and specialty stores like Asian markets. Why? The stuff at the local grocery store is usually a bazillion years old, bland and full of chemicals and fillers. The fresher the spice the better it tastes and no one wants a bowl full of salt, msg and chemical preservatives they can’t even pronounce. This is doubly important to folks with food allergies who need to know exactly what’s in their food.

We buy a lot of Simply Organic products http://www.simplyorganicfoods.com/ because they’re organic, come in nice reusable glass bottles with grinders in the top and clearly print all ingredients. They run about $2.50 to $5.00 a bottle and last a long time. Of few of our favorites:

Grind To A Salt – Sea Salt, Mustard Seed, Celery Seed, Garlic, Onion, Chili Peppers, Black Pepper – Excellent all purpose seasoning for just about everything.

Chophouse Seasoning – Garlic, Sea Salt, Black Pepper, Dill Seed, Coriander, Chili Peppers – This is a really nice spice blend for meat (especially red meat) and roasted veggies.

Citrus A’Peel – Sesame Seed, Orange Peel, Lemon Peel, Garlic, Onion, Parsley, Coriander, Fennel Seed – Yummy on fish and poultry. Try putting a piece of white fish or chicken on a bed of lemon slices, grind some citrus spices over it, add a pinch of salt and pepper, cover in more lemon slices and bake in a foil bag.

BBQ Ground Up – Onion, Sea Salt, Tomato Flake, Garlic, Sugar, Cumin, Paprika, Bell Pepper, Black Pepper, Hickory Flavor which contains soybean oil – I like it on meat, Sean likes it on popcorn or baked potatoes.

Pre-ground Spice Blends We like (also from Simply Organic)

All Purpose Seasoning – Onion, Black Pepper, Garlic, Parsley, Celery Seed, Tomato Powder, Basil, Thyme, Oregano, Sage, Coriander – Works as an Italian seasoning in a pinch but is best as a poultry seasoning or when making stuffing.

Garlic N’ Herb – Sesame Seed, Garlic, Black Pepper, Lemon Peel, Onion, Parsley, Citric Acid (fruit acids) – Good on just about anything. I like it on toast, in cream cheese dips and on veggies.

A few other blends that come in handy are an Italian blend which usually contains basil, marjoram, oregano, sage, rosemary, parsley, onion and garlic, which is great for sauces, soups, breads and popcorn. Curry blends usually containing coriander, turmeric, mustard, cumin, fenugreek, paprika, cayenne, cardamom, nutmeg, cinnamon and cloves. This is great on veggies, rice, beans, meat and popcorn. And finally a sweet spice blend for pies, yogurt, fruit, tea and soups like ginger, cinnamon, cloves and nutmeg.

Coming Soon: Part 2 – Make Your Own Blends!

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