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Healthy Spices Add Nutrition
and Flavor to Your Diet
Healthy Spices? The only spices I knew as a child were oregano and a bit of cinnamon that my mother put into her beef stew as a “secret ingredient”. I thought my mother was the trickiest cook in the world.
Now that I have my own family, when I mention a secret ingredient in my cooking, my husband looks a little nervous.
But when we married and merged households, he arrived with a wide variety of pepper. All of a sudden I had cayenne, chili, white and black pepper. These spices made food taste better, and without adding any fat, sugar or salt. I later learned that some spices contain nutrients such as vitamin A, iron and fiber.
Here is a quick chart of some good spices that we use regularly, and even the children enjoy in smaller quantities.
| Spice Name |
Benefit |
Use with |
| Black Pepper |
Iron, fiber, vitamin K |
Meats, salads, vegetables |
| Cayenne Pepper |
Vitamin A, C, E |
Chili, sautéed meats |
| Chile Pepper |
Vitamins A, C, fiber |
Chili, stews |
| White Pepper |
Iron, fiber |
Soups, sauces |
| Cinnamon |
Calcium, fiber, iron |
Fruit, beef stews |
| Cloves |
Vitamin C, fiber, vitamin K |
Meats, salad dressings, desserts |
| Ginger |
Vitamin E, manganese |
Beef, chicken, marinades |
| Ground Mustard |
Iron, calcium, selenium, protein |
Chicken, salad dressing |
| Turmeric |
Iron, B6 |
Lentils, vegetarian dishes, egg salad |
Return from Healthy Spices to Eating on a Budget
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