Healthy eating is defined by many factors, but three contribute significantly to unhealthy diets and chronic diseases of added sugar, high fat, and sodium (salt).
Too much sugar and fat can lead to weight gain, elevated cholesterol levels, and an increase in other health issues. Excess sodium can lead to fluid retention and high blood pressure - putting more stress on the circulatory system and increasing the risk of heart disease, heart failure, stroke, kidney failure and other health problems.
Reducing the use of salt, sugar and oil can be seen as a challenge for many, especially for older Americans or those with certain medical conditions and / or medications with a reduced sense of smell and taste. But the good news is that there is a solution that can suit almost everyone: herbs and spices.
Flavor, Therapy and Prevention
Herbs and spices are not limited to flavoring foods without extra calories, but according to various medical journals including Current Medicinal Chemistry, Journal of Nutritional Biochemistry and Current Cardiology, they contain compounds within them that can reduce symptoms or prevent disease. Garlic, basil, black cumin, cloves, cinnamon, thyme, spice, ginger, bay leaves, mustard and rosemary all have medicinal and medicinal properties.
Always Use the Day
Using herbs and spices does not mean that you have to make complex meals, you can easily add them to your daily diet:
Combine crushed garlic, basil, olive oil and lemon juice to create a homemade salad.
Add cilantro, chives, mint or basil to salads or sandwiches.
Top oatmeal or beans with cinnamon or nutmeg.
Add the parsley and chives to the beaten eggs.
Sprinkle ground cloves on applesauce or tea.
Wipe the spinach with the garlic and lemon juice.
Add ginger to sauces, marinades or frying pans.
Add oregano to salad dressing, marinara sauce, over pizza or soups.
Selection, Storage and Strength
Growing your own herbs and spices is the best way to make new choices at hand. However, if you have to buy them elsewhere, look for plants that have a strong and unpleasant odor to insects and that do not wither, become moldy or thin.
To extend the life of fresh cut herbs, wrap the stems in a wet paper towel and place them in a plastic bag in the refrigerator. You can also put them in the broth in ice cube trays and store in a refrigerated bag with a label for a few months. Be sure to wash and remove non-edible parts first. You may also want to dry it yourself or make a serving of olive oil or vinegar.
When buying dried herbs, check out the expiration dates and buy from a reputable source. If possible, buy them whole and then grind them yourself. Dried herbs will lose their effectiveness over time, so buy high doses for six months or less.
Keep in mind, fresh herbs often have a strong odor, but dried herbs bring a more powerful fist. If the recipe requires dried herbs, you will need about three times more fresh and vice versa.
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