Yesterday we learned about some basic pre-made spice blends. Today we’re going to talk about some individual spices and some spice blends you can make at home.

You may have noticed in yesterdays post that just about every spice blend included salt, pepper, onion and garlic. These are your base spices; they taste good with almost everything. Onion and garlic aren’t actually spices, their aromatics, but that’s another post. Since you’ll probably use a lot of these spices you’ll want to get a good kosher or sea salt, a good organic whole black pepper, an organic garlic powder and an organic onion powder. You’ll also need a spice grinder (though a dedicated coffee grinder works in a pinch) and some airtight containers. Spices should be stored in a cool, dry, dark place, not above your stove where they will soak up flavors, oil and steam.

For a long list of herbs and spices, as well as descriptions, photos and uses you can’t beat http://www.mountainroseherbs.com but I’ll list the most common here:
Basil
Bay Leaf
Cayenne
Celery Seed
Cilantro
Cinnamon
Cloves
Coriander Seed
Cumin
Curry Powder
Dill
Garlic
Ginger
Marjoram
Mustard Seed
Nutmeg
Oregano
Paprika
Pepper
Poppy Seed
Rosemary
Sage
Sesame Seeds
Star Anise
Thyme
Turmeric

Here are a few basic recipes we like:

Mexican Spice Blend
2 tsp. Onion Powder
1 tbsp. Chili Powder
1 tsp. Salt
1 tsp. Cumin
1 tsp. Garlic Powder
1 tsp. Paprika
1/2 tsp. Oregano
(This makes enough to season 1lb of meat or meat substitute. Omit the chili powder for an all purpose spice.)

Italian Spice Blend
2 tbsp Basil
2 tbsp Marjoram
1 tbsp Garlic Powder
1 tbsp Oregano
1 tbsp Thyme
1 tbsp Rosemary
1 tbsp Crushed Red Pepper flakes
(Try this on garlic toast, pizza, spaghetti sauce, etc)

Sweet Spice Blend
3 tsp Cinnamon
3 packets Splenda
1/4 tsp Salt
Sprinkle over 8 cups of popcorn, mix into plain yogurt or dip fresh fruit into it. Experiment by adding nutmeg, cardamom, cloves or ginger.

These are just examples to get you started. You can find more spice blends by doing a search via Google. Remember, you will mess up, it’s ok, experimentation is part of the fun. Be bold!

(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!

Todays results were a bit disappointing. Sean lost a pound and so did I. I really think that this is because we’re building muscle though so we’re not discouraged and plan to keep going. Plus, I broke the 300lb barrier which is a big deal for me. So to celebrate losing the first 30lbs I’m gonna buy myself a couple books at Borders this weekend.

I’m going to be posting a bunch of stuff about how we cook and exercise and all that so if you want to join us or have questions please let me know!