FSHN13-03

Shopping for Health: Herbs and Spices1

Jenna A. Norris and Wendy Dahl2

1. This document is FSHN13-03, one of a series of the Food Science and Human Nutrition Department, UF/IFAS Extension. Original publication date April 2013. Revised June 2016. Visit the EDIS website at http://edis.ifas.ufl.edu.

2. Jenna A. Norris, former graduate student; and Wendy Dahl, associate professor, Food Science and Human Nutrition Department; UF/IFAS Extension, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office. U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.

Herbs and spices have been used for hundreds of years in cooking and medicine (Stephens 2010). They add a wide range of flavors to food and may also provide health benefits. For some people, using herbs and spices in cook-ing may be a challenge, but it doesn’t have to be that way! The information below will get you on track to enjoying zesty, flavorful, healthy cooking.

What Is the Difference Between Herbs and Spices?People often wonder what the difference is between an herb and a spice. It simply depends on the part of the plant that is used. Herbs come from the leaves of plants that do not have woody stems and grow close to the ground in mild climates. Spices are native to warm, tropical climates and are obtained from roots, flowers, fruits, seeds, or bark. Spices tend to have a stronger and more potent flavor than herbs, so they are used in smaller amounts (Spicer 2003). Herbs and spices are commonly referred to as “seasonings” when they are used together.

Do Herbs and Spices Have Health Benefits?Perhaps the greatest health benefit of using herbs and spices is that they serve as flavorful alternatives to salt, fat, and sugar without adding any extra calories to meals. Instead of adding sugar to oatmeal, sweet potatoes, and desserts, try adding spices like cinnamon and allspice. For savory meals, replace salt with spices like black pepper, cumin, and dill seed. Try flavoring foods with herbs and spices instead of using breading, gravies, and sauces. Seasoning meats with herbs and spices and cooking them is a healthy alternative to breading and frying, an easy, flavorful way to reduce fat intake. Adopting changes like these can help reduce sodium, fat, and sugar in your diet.

Figure 1.

2Shopping for Health: Herbs and Spices

Choosing Herbs and SpicesCertain seasonings pair better with some foods better than with others. Tables 1 and 2 list a few common herbs and spices. There are many more you can try, so be brave and experiment with your own combinations!

Should I Use Fresh or Dried Herbs?The choice is completely up to you. Fresh herbs are not equal to dry in terms of the amounts that should be added to foods. A tablespoon of finely cut, fresh herb is equal to about 1 teaspoon of dried herb or ¼–½ teaspoon of ground, dried herb (Stephens 2010). In addition, fresh and dried herbs must be stored differently to ensure freshness. The tips below will help to ensure that seasonings stay fresh long after they are purchased.

FreshWhen choosing fresh herbs, avoid ones with brown or wilted leaves. Basil, cilantro, dill, oregano, parsley, thyme, and many more should be stored in the refrigerator between 32˚F and 41˚F. You can expect them to stay fresh for 2–3 weeks, although some of the flavor and aroma will be lost after the first week (Cantwell and Reid 2001). For short-term use (within a week), herbs can be refrigerated in a covered container with some water.

FrozenTo preserve herbs for an extended period of time, you can freeze them. To do this properly, place them on a cookie sheet and then transfer to the freezer. Once the herbs are frozen, package them in airtight containers and store in the freezer. Frozen herbs are limp when thawed, so it is best to use them in cooked dishes (Stephens 2010).

DriedDried herbs and spices never actually spoil, but their flavor and aroma fade over time. They should be stored in a cool, dry place in tight containers and away from heat. When cooking, keep the container away from steaming pots to avoid exposure to moisture (Stephens 2010). Herbs that come in large flakes, such as parsley, basil, and oregano, remain fresh for 1–3 years. Ground spices, such as paprika, cinnamon, and nutmeg, can be kept for 2–3 years. Cin-namon sticks, peppercorns, and any other whole spice can be used for up to 5 years (Dermody 2004).

Cooking With Herbs and SpicesDelicate herbs, such as basil or chives, should be added just before serving because their flavor can be lost during

the cooking process. Herbs that are less delicate, such as oregano and thyme, can be added early in the process. Because the flavor of red pepper gets stronger as it is cooked, cayenne pepper should be added in small amounts (about ⅛ teaspoon) to begin with, then increased as needed. Always use small amounts to start with when adding herbs and spices. For 1 pound of meat or 2 cups of a soup or sauce, use ¼ teaspoon of dried ground herbs and add more if desired (Stephens 2010). When adding herbs and spices to foods that are served cold, it is important to refrigerate the food for a few hours to ensure that the flavors of the seasoning are well absorbed (Johns Hopkins Bayview Medical Center 2001).

SummaryUsing herbs and spices is a great way to reduce sodium, sugar, and fat in your diet while adding bold new flavors. It is a good idea to plan your meals before going to the grocery store so that you know which herbs and spices you will need. Use the advice above to keep seasonings fresh and flavorful. The examples listed above are just a snapshot of possible uses, so be creative! Follow these tips, and you will spice up your cooking in no time.

ReferencesCantwell, M., and M. Reid. 2001. “Herbs (Fresh Culinary): Recommendations for Maintaining Postharvest Quality.” UC Davis Postharvest Technology. http://postharvest.ucdavis.edu/pfvegetable/Herbs/.

CNN Interactive. 1998. “Herbs and Spices.” http://www.cnn.com/HEALTH/indepth.food/herbs/chart.html.

Dermody, C. 2004. “The Shelf Life of Spices.” Reader’s Digest. http://www.rd.com/food/spice-shelf-life/.

Johns Hopkins Bayview Medical Center. 2001. “Herbs and Spices.” http://www.hopkinsbayview.org/nutrition/patienteducation/healthydirections/herbs.html.

Spicer, F. 2003. “Herbs vs. Spices.” Iowa State University Horticulture & Home Pest News. IC-489 (21). http://www.ipm.iastate.edu/ipm/hortnews/2003/8-22-2003/herbsn-spices.html.

Stephens, J. 2010. “Seasoning with Herbs and Spices.” K-State Research and Extension. http://www.ksre.ksu.edu/bookstore/Item.aspx?catId=390&pubId=12759.

3Shopping for Health: Herbs and Spices

Tabl

e 1.

Com

mon

her

bs.

Nam

eSo

urce

Flav

orBe

st u

sed

Pair

wit

h

Basi

l (sw

eet)

Leav

es a

nd st

ems o

f the

bas

il pl

ant

Pung

ent,

som

ewha

t sw

eet

Fres

hEg

gs, fi

sh, m

arin

ades

, mea

t, sa

lads

, sau

ces,

seaf

ood

dish

es, s

tew

s, to

mat

o di

shes

, and

veg

etab

les

Bay

leaf

Leav

es o

f the

swee

t bay

tree

Mild

Drie

dAd

d tw

o or

thre

e le

aves

to g

ravi

es, s

auce

s, so

ups,

and

stew

s (re

mov

e le

aves

bef

ore

serv

ing)

Chiv

eLe

aves

of t

he c

hive

pla

nt, a

m

embe

r of t

he o

nion

fam

ilySh

arp,

oni

on/g

arlic

flav

orFr

esh,

or f

roze

n if

fresh

is

not a

vaila

ble

Chic

ken,

cre

am c

hees

e, c

ream

sauc

es, e

ggs,

fish,

lam

b, m

ayon

nais

e,

sour

cre

am, a

nd v

eget

able

dis

hes

Cila

ntro

Leav

es o

f the

cor

iand

er p

lant

Spic

y, sw

eet,

or h

otFr

esh

Sals

as, g

uaca

mol

e, a

nd sa

lads

Dill

Leav

es a

nd se

eds o

f the

dill

pl

ant

Mild

, som

ewha

t sou

rLe

aves

are

bes

t fre

sh;

seed

s are

use

d w

hole

Brea

ds, c

ream

che

ese,

cot

tage

che

ese,

cho

wde

rs, d

ips,

mea

t, po

tato

sa

lads

, ric

e di

shes

, sou

ps, s

tew

s, an

d ve

geta

bles

Fenn

elLe

aves

and

stem

s of t

he

fenn

el p

lant

Like

ani

se, b

ut sw

eete

r and

lig

hter

Raw

or c

ooke

dFi

sh, I

talia

n sa

usag

e, se

afoo

d sa

uces

, sou

p, sp

aghe

tti s

auce

s, st

ews,

and

swee

t pot

atoe

s

Ore

gano

Leav

es o

f the

ore

gano

pla

ntW

arm

and

bitt

erFr

esh

or d

ried

Eggs

, fish

, gre

en sa

lads

, Ita

lian

dish

es, m

eats

, Mex

ican

dis

hes,

mus

hroo

m d

ishe

s, om

elet

s, po

ultr

y, sa

uces

, sou

ps, s

pagh

etti,

spre

ads,

tom

ato

sauc

es, a

nd v

eget

able

s

Pars

ley

Leav

es o

f the

par

sley

pla

ntM

ildly

pep

pery

Fres

h; d

ried

is a

poo

r su

bstit

ute

Dip

s, dr

essi

ngs,

garn

ishe

s, he

rb sp

read

s, om

elet

s, po

tato

dis

hes,

sauc

es,

soup

s, an

d ve

geta

bles

Rose

mar

yLe

aves

of t

he ro

sem

ary

plan

tVe

ry a

rom

atic

, slig

htly

lem

ony,

an

d pi

ney

Fres

h or

drie

dFi

sh d

ishe

s, he

rb b

read

s, m

arin

ades

, pot

ato

dish

es, s

auce

s, so

ups,

and

vege

tabl

es

Sage

Leav

es o

f the

sage

pla

ntM

usty

, slig

htly

bitt

erFr

esh

or d

ried

Chee

se d

ishe

s, ch

owde

rs, o

mel

ets,

pork

, pou

ltry,

and

rice

dis

hes

Tarr

agon

Leav

es o

f the

Fre

nch

tarr

agon

pl

ant

Anis

e-lik

eFr

esh

or fr

ozen

Chic

ken,

fish

, sal

ads,

sala

d dr

essi

ngs,

sauc

es, s

hellfi

sh, s

oups

, and

ve

geta

bles

Thym

eLe

aves

of t

he th

yme

plan

tM

inty

, lem

ony

Fres

h or

drie

dCh

eese

, fish

, sal

ad d

ress

ings

, she

llfish

, sou

ps, s

tew

s, st

uffing

, tom

ato

sauc

es, a

nd v

eget

able

s

(Sou

rce:

CN

N In

tera

ctiv

e 19

98; J

ohns

Hop

kins

Bay

view

Med

ical

Cen

ter 2

001)

4Shopping for Health: Herbs and Spices

Tabl

e 2.

Com

mon

spi

ces

Nam

eSo

urce

Flav

orBe

st u

sed

Pair

wit

h

Ani

seSe

eds o

f the

ani

se p

lant

Swee

t, si

mila

r to

licor

ice

Drie

d se

eds

Appl

e pi

e, c

akes

, col

esla

w, c

ooki

es, c

otta

ge c

hees

e, fr

uit d

ishe

s, sa

lad

dres

sing

, and

spic

y m

eat m

ixtu

res

Cape

rsU

nope

ned

flow

er b

uds f

rom

the

cape

r bus

hPu

ngen

tPi

ckle

d in

liqu

id b

rine

Beef

gra

vies

, del

i san

dwic

hes,

eggp

lant

dis

hes,

sala

ds, s

auce

s, an

d to

mat

o di

shes

Cara

way

Seed

s of t

he c

araw

ay p

lant

Swee

t, nu

tty

Who

leBa

ked

good

s, ca

bbag

e, c

arro

ts, c

hees

es, c

oles

law

, cuc

umbe

r sa

lads

, gre

en b

eans

, pic

kles

, pot

atoe

s, an

d sa

usag

e

Card

amom

Seed

s fro

m th

e ca

rdam

om tr

ee, a

m

embe

r of t

he g

inge

r fam

ilySl

ight

ly sw

eet a

nd a

lso

spic

yW

hole

or g

roun

dBr

eads

, cak

es, c

ooki

es, c

urrie

s, cu

star

ds, p

unch

es, a

nd ri

ce

Caye

nne

Gro

und

drie

d fr

uit o

r see

ds o

f the

ca

yenn

e pe

pper

pla

ntFi

ery

hot

Drie

d an

d gr

ound

, or f

resh

an

d fin

ely

chop

ped

Curr

ies,

mea

ts, M

exic

an d

ishe

s, sa

uces

, and

stew

s

Cele

ry s

eed

Seed

s of t

he c

eler

y pl

ant

Stro

ng, p

unge

nt c

eler

y fla

vor

Drie

d w

hole

seed

Brea

ds, c

oles

law

, egg

sala

ds, p

otat

o sa

lads

, and

tuna

sala

ds

Cinn

amon

Drie

d ba

rk o

f the

cin

nam

on tr

eePu

ngen

tly sw

eet

Drie

d st

icks

or g

roun

d po

wde

rBr

eads

, cak

es, c

hick

en, c

offee

, coo

kies

, por

k, sp

iced

bev

erag

es,

swee

t pot

atoe

s, sq

uash

, tea

, yog

urt (

ofte

n pa

ired

with

alls

pice

, cl

oves

, and

nut

meg

)

Clov

eD

ried

flow

er b

uds o

f the

clo

ver t

ree

Swee

t or b

itter

swee

tD

ried

and

grou

ndBa

ked

good

s, be

ets,

chili

sauc

es, c

ooki

es, c

urrie

s, fr

uit s

auce

s/sy

rups

, gin

gerb

read

, squ

ash,

and

tom

ato

sauc

es

Cori

ande

rSe

eds o

f the

cor

iand

er p

lant

Spic

y, sw

eet,

or h

otG

roun

d or

who

leBa

ked

good

s, be

vera

ges,

cand

ies,

curr

ies,

dairy

des

sert

s, m

eats

, an

d re

lishe

s

Cum

inSe

eds o

f the

cum

in p

lant

Pepp

ery

Who

le o

r gro

und

Chili

pow

ders

, cur

ries,

mea

ts, s

tew

s, to

fu, a

nd v

eget

able

dis

hes

Gar

licBu

lbs o

f the

gar

lic p

lant

, a m

embe

r of

the

onio

n fa

mily

Pung

ent,

onio

n-lik

e, m

ildly

ho

tFr

esh,

or g

ranu

late

d if

fresh

is

not a

vaila

ble

Brea

ds, fi

sh, I

talia

n di

shes

, mea

t, so

ups,

stew

s, an

d to

mat

o sa

uce

Gin

ger

Root

s of t

he g

inge

r pla

ntM

ix o

f pep

per a

nd

swee

tnes

sD

ried

pow

der o

r fre

shly

gr

ated

from

root

Beet

s, be

vera

ges,

brea

ds, c

akes

, che

ese

dish

es, c

hutn

eys,

cook

ies,

curr

ies,

dipp

ing

sauc

e, d

ress

ings

, mea

t, po

ultr

y, so

ups,

stew

s, an

d ye

llow

veg

etab

les

Mac

eO

uter

cov

erin

g of

the

nutm

eg se

edSi

mila

r to

nutm

eg, b

ut

stro

nger

Drie

d or

gro

und

Bake

d go

ods,

pick

les,

and

stew

s

Mus

tard

Seed

s of t

he m

usta

rd p

lant

Hot

and

tang

yPo

wde

red

or w

hole

seed

sD

ips,

chee

se d

ishe

s, eg

gs, fi

sh, p

ickl

ing

spic

e, sa

lad

dres

sing

s, sa

uces

, spr

eads

, tof

u, a

nd v

eget

able

s

Nut

meg

Seed

s of t

he n

utm

eg tr

eeW

arm

, spi

cy, s

wee

tFr

eshl

y gr

ound

Appl

esau

ce, b

aked

goo

ds, b

ever

ages

, che

ese

dish

es, c

ream

di

shes

, des

sert

s, gr

ound

mea

ts, p

ies,

sauc

es, s

oups

, ste

ws,

and

man

y ve

geta

bles

Papr

ika

Frui

t of a

swee

t pep

per p

lant

Swee

t to

hot,

som

ewha

t bi

tter

Drie

d an

d gr

ound

Eggs

, che

ese,

Hun

garia

n go

ulas

h, p

asta

, pot

atoe

s, an

d sa

uces

Saff

ron

Drie

d st

igm

as a

nd u

pper

styl

es o

f th

e sa

ffron

cro

cus p

lant

Pung

ent,

arom

atic

Drie

d an

d gr

ound

Use

smal

l am

ount

s cru

shed

in b

read

s, ca

kes,

fish,

pou

ltry,

and

ric

e di

shes

Turm

eric

Root

of t

he tu

rmer

ic p

lant

, a tr

opic

al

plan

t rel

ated

to g

inge

rPu

ngen

t, so

mew

hat b

itter

Drie

d or

gro

und

Curr

y po

wde

rs, e

gg d

ishe

s, In

dian

dis

hes,

rice

dish

es, a

nd sa

lad

dres

sing

s

(Sou

rce:

CN

N In

tera

ctiv

e 19

98; J

ohns

Hop

kins

Bay

view

Med

ical

Cen

ter 2

001)