Lifestyle Tips
A Home Cook's Guide to Cooking With Herbs and Spices 0
Don't know if you noticed, but spice racks and home-grown herbs are all the rage these days. And honestly, this is a trend we can get behind not just because of the eye-popping colors and nose-tingling aromas, but because cooking with these two is as easy as ABC. So, if you, too, want to jump onto the bandwagon and make your dishes all the more delicious, here's everything you need to know about cooking with herbs and spices.
Herbs VS Spices: What is the Difference?
Before we delve into the green world of herbs and the aromatic universe of spices, we should get one thing straight here: herbs and spices are two completely different things. FYI, we're only bringing this up because many people tend to use them interchangeably (mainly because dried, ground herbs look a lot like spices). The thing is, though, that both of them come from two different parts of a plant or a tree, complementing your cooking in radically different ways. Specifically, spices come from the bark, root, seed or stem of the plant while herbs derive from the leafy part of a stalk plant.
Which Herbs and Spices Are Really Worth the Try?
HERBS
- Basil
Known for its minty and slightly peppery taste, basil is perfect for sauces, sandwiches, and pizza. Of course, the thing that makes this herb stand out the most is its anti-inflammatory properties thanks to eugenol(1), the oil that blocks swelling-inducing enzymes from thriving inside your body. Just keep in mind that basil tends to bruises easily. So, to avoid ruining it, use it whole, or tear it as gently as possible.
- Chives
Even though they look a lot like grass, chives(2) are packed with good-for-you nutrients such as vitamins (A and C, in particular), antioxidants and phytochemicals(3). The green herb also sports an onion-like flavor, which makes it perfect for cream sauces and salads. Pro tip: If you want to get a bang for your buck, dehydrated chives is where the money's at. Thanks to its loner shelf life, you can be sure it won't go bad days after you buy it.
- Cilantro
Falling into the love-it-or-hate-it category, cilantro is a citrus-flavored herb that's just perfect for chutneys, salsa, guacamole, and several other BBQ side dishes. It's also high in carotenoids and vitamin A(4), so you know your eye health is in for a treat. Friendly tip: Just don't confuse it with parsley. Even though they look similar, these two are quite different.
- Dill
Often used to flavor pickles, fish, dips and chicken soup, dill is one of the very few herbs that can help with memory impairment. In fact, experts(5) conclude that dill is home to some phytoestrogenic compounds which can impede age-related memory loss, especially in post-menopausal women.
- Mint
Widely known for its crisp, refreshing taste, mint comes in many varieties, but the one we're most acquainted with is peppermint. Sure, its intense flavor may be too much to handle for some, but knowing that it treats indigestion(6) makes it all the worthwhile.
- Oregano
An excellent source of Omega-3 fatty acids, oregano(7) is a heart-friendly herb with a sweet, slightly peppery taste. Working great as a seasoning for pizza, sauces, dressings, and rubs, it's also linked to lower cancer risk(8) thanks to its high content in antioxidants.
- Rosemary
We're not gonna lie: The needle-like looks on this herb may not seem friendly for a novice home cook, but trust us when we say, rosemary is game-changer when it comes to seasoning potatoes and meat dishes. Plus, the herb is rich in carnosic acid(9), an antioxidant that helps with weight loss and reduces cholesterol levels.
- Thyme
The tiny leaves on this herb may look like they've got nothing to offer, but truth be told, they're just perfect for seasoning a roast or flavoring up any soup, stew or dip. The only problem? It may take some time to remove the leaves from the stem. To spare yourself the hassle, just run the back of a knife along the stems.
SPICES
- Cardamom
A major contender in chai tea, cardamom(10) is perfect for just about any dessert, from pies to cookies to ice cream. You can even add it to your smoothies for an extra sweet/spicy kick. But, remember: it comes with some serious diuretic, blood pressure-lowering properties, so make sure you consume it moderately.
- Cinnamon
Capable of complimenting both savory and sweet dishes, cinnamon comes with numerous health benefits, from reducing inflammation(11) to lowering blood sugar levels(12). The best part? Thanks to its sweet flavor, it can be used as a sweetener, allowing you to skip the sugar for once.
- Clove
Clove(13) is basically dried flower buds, but that doesn't mean it lacks in flavor. On the contrary, it packs a serious punch and is high in phenolics and antioxidants, both of which are linked to improved immunity.
- Cumin
Thanks to its earthy/nutty flavor, cumin pairs great with just about any savory dish (think stews, soups, burgers, sauces, dips, etc.). More than that, studies(14) show that it can treat hypertension, indigestion, and insomnia, so you really can't go wrong with this one.
- Ginger
Despite its ugly looks, the ginger root is a medicinal powerhouse. According to experts, the spice can alleviate symptoms of arthritis(15), inflammation(16), and even treat nausea(17). Not to mention that it a spicy/sweet taste that can skyrocket anything from a marinade to a bowl of overnight oats.
- Paprika
Made from dried, ground chili peppers, paprika's flavor that spans from smoky sweet to spicy hot. That's why it's a perfect match for seafood, meat, eggs, rice, roasted vegetables, and risotto. Given its high antioxidant profile, the bright red spice is also a great way to tackle oxidative stress(18).
- Pepper
And here's a spice that needs no introduction. Pepper is a staple in most cuisines, from the Mediterranean to Asian and pairs well with almost anything. It comes in black, red, green and white varieties and is best-consumed ground.
- Turmeric
A distant relative of ginger, turmeric(19) is a bright yellow spice that's mostly used to flavor meat, rice, curries, and poultry. It's also known for reducing inflammation and all symptoms related to it, such as pain and swelling.
How Can I Get the Most Out Of My Herbs and Spices?
HERBS
- Deep Freeze
One easy way to store herbs (we're talking about the fresh ones here) is to deep-freeze them. How to do that? Just chop them up, place them into an ice cube filled with water, and store them in the freezer. Herbs can last up to 6 months with this technique. You can also use olive oil instead of water and just throw the cubes into the pan when it's sauteeing time.
- Store in Jars
If deep freezing isn't your thing, you can also store your herbs in airtight mason jars which prevents them from oxidizing and wilting in a matter of days. So, if this method sounds more like you, rinse the herbs to remove dirt, pat them dry with a towel, fill the jar with a few inches of water and trim the stems to fit the jar. Cover the herbs with a plastic bag and set aside on the counter or refrigerator.
SPICES
- Think Small
While buying in bulk is an easy way to promote sustainability, things aren't so cut and dried when it comes to spices. That said, stock up on small quantities to avoid getting stuck with a batch that has lost its freshness by sitting on the rack for way too long.
- Grind Away
Another easy way to get the most flavor and aroma out of your spices is to grind them on the spot. So, next time you're thinking of spicing your dishes, bust out your coffee grinder or (for a more traditional approach) your mortar and pestle and grind away.
So, are you ready to master the art of cooking with herbs and spices? We'd love to hear your thoughts and comments in the section down below!
References:
- https://www.ncbi.nlm.nih.gov/pubmed/21939359
- https://www.ncbi.nlm.nih.gov/pubmed/15305309
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337908/
- https://www.ncbi.nlm.nih.gov/pubmed/22812633
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852659/
- https://www.ncbi.nlm.nih.gov/pubmed/16767798
- https://nutritiondata.self.com/facts/spices-and-herbs/197/2
- https://www.ncbi.nlm.nih.gov/pubmed/21535822
- https://www.ncbi.nlm.nih.gov/pubmed/21676274
- https://www.ncbi.nlm.nih.gov/pubmed/18037596
- https://www.ncbi.nlm.nih.gov/pubmed/25629927
- https://www.ncbi.nlm.nih.gov/pubmed/19930003
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819475/
- https://www.ncbi.nlm.nih.gov/pubmed/23402543
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058601/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3236599/
- https://www.ncbi.nlm.nih.gov/books/NBK92752/
6 Healthy Picnic Ideas That Are Big On Flavor 0
If there's one thing that we here at MEP HQ believe in is that no matter how old you are, throwing a checkered blanket down over grass and opening a basket full of goodies can turn any bad day into a good one. With National Picnic Day coming up (that's on April 23rd, you guys!), we can finally turn our backs on winter's gloomy mood and take the party outside.
Of course, planning and prepping for a family picnic is no walk in the park, especially when you want to keep your little ones nourished. That's why we rounded up six healthy picnic ideas to help you pack the perfect (a.k.a. balanced) alfresco lunch with minimal effort. So, let's show everyone that eating healthy while in the great outdoors is totally doable, shall we?
Load Up On Freeze Dried Vegetables Instead of Chips
Serving lots of veggies on your picnic table/blanket is always a good idea. But, keeping them fresh for your family to enjoy isn't always possible unless you own a super duper cooler. Since that takes a lot of effort, money, and space, we’ve come up with a less expensive alternative that's just as tasty and nutritious as the real deal. Folks, say hello to freeze dried veggies.
These bite-sized treats are basically fresh vegetables with a long shelf life. Specifically, they're stripped of the water, which makes them somewhat immune to spoiling, especially when stored at the right temperature. With that in mind, they're addictively crunchy and get to retain their original flavor and nutrients, making them the perfect snack for a day out in the sun.
Choose Nut Butter Over Cheese Spreads
Another easy way to healthify your picnic basket is to ditch the store bought cheesy spreads. These uber yummy treats can sure make your bland sandwiches taste better, but they're often packed with additives and preservatives that won't do your health any favors.
On the flip side, nut butters (preferably homemade) are rich in healthy fats, fiber(1), and protein, meaning they provide your body with lots of energy and can keep you full for longer. That's perfect for keeping up with all the picnic activities (think games, walking, etc.) without having to grab a bite every now and then.
Swap Bread for Whole Grain Crackers
We'd be lying if we said that we don't like to indulge in a freshly baked baguette during our picnics. But, more often than not, we try to keep our fondness for the carb treat on the DL, because not only does it make us crave more carbs but it's also a bonafide "bed" for other gut-busting noshes, such as butter, meat, cheese, etc.
That's actually why we prefer to pack a box of whole grain crackers instead and keep our and our little ones' cravings under control. For those of you who are wondering what's up with whole grain snacks: they are rich in fiber, meaning they can satiate our hunger on the spot, so no nibbling between activities. That's a win in our book!
Pro tip: For an extra dose of nutrients, make sure you grab a box enriched with ingredients like quinoa, flax, pumpkin, or sesame seeds.
Prefer Fruit Infused Water and Ditch the Caffeine
Although the word "caffeine" conjures up images of adults sipping on coffee, you should know that most sodas on the market today pack their fair share of the stimulant. With that in mind, when you give your little one a can of soda, you basically give them a hall pass to an unnecessary amount of caffeine which is not good for their developing body.
On the other side, you and everyone in the family need to hydrate as much as possible, and for small children who want to have fun, water doesn't always cut it – especially when all the other kids are sipping on flashy colored drinks.
That's when fruit infused water steps in. Thanks to its popping color, the homemade drink is a favorite amongst kids - who have no trouble downing it. Experts(2) even suggest that (besides keeping you hydrated) fruit infused water helps regulate blood sugar levels and soothes digestion, so you and your little ones are in for a slew of health benefits.
Pro tip: Freeze dried fruit and veggies are an excellent alternative to fresh produce, which tends to go bad pretty quickly, especially when outside the fridge.
Ditch the Plastic Containers and Embrace Mason Jars
It's no secret that plastic containers aren't friendly to the environment. But, what you may not know is that they're also not friendly to your health. Most of them are made using a chemical known as Bisphenol A(3) (BPA), which may not be classified as carcinogenic but has raised a lot of eyebrows in the scientific community.
In the spirit of being proactive, we recommend you ditch the plastic stuff and opt for mason jars instead. So, if you have a salad, parfait, or scramble that needs to be transported, these glass containers are the safest alternative. More than that, stuffing your goodies in mason jars will help you control how much you eat.
Opt For Homemade Desserts Instead of Store Bought Sugary Treats
Ever heard of the #1 (unwritten) picnic rule? You know, the one that says you should always save room for dessert? Well, cookies, brownies, and cupcakes are classic choices for a successful picnic, but unfortunately, they're up to no good healthwise. From added sugar to food colorings and preservatives, store bought sweet treats are there to throw your family's clean eating goals out the window.
Of course, that doesn't mean you should ditch desserts from your picnic basket. Instead, satisfy your sweet tooth with homemade treats, such as granola bars, nut butter cups, or fruit leather. This way you'll know the last (and usually sneakiest) course of your alfresco meal is low in sugar and high in all the right nutrients.
Do you know any other ways to make your picnic basket a tad healthier? Let us know in the comments down below!
References:
The Amazing Benefits of Power Napping 0
Research shows that power naps “reboot” the brain for better performance. From stress relief to mood elevation, there are numerous benefits of power napping that could contribute to your wellbeing.1 A power nap is 10-20 minutes. Sleeping for any longer makes you feel groggy and drowsy when you wake up.
The National Napping Day, celebrated annually in March, encourages everyone to nap, and make up the hour of sleep lost due to Daylight Savings Time.
There are three types of naps:
- Habitual nap - Practiced at a set time daily: napping after having lunch every day without fail.
- Planned nap – A nap to keep you awake for longer. The technique is mostly used to avoid feeling tired earlier.
- Emergency nap - Napping when you feel tired and need a break from what you were doing.
The body naturally gets tired after around 8 hours after waking, but it’s possible to include power naps in our daily routine to combat tiredness. Here are a few amazing benefits of power napping.
Boosts energy and restores alertness
A nap improves productivity, alertness, and reaction times. A study carried out by NASA revealed that pilots performed better after a 25 minutes nap.2 In a different study, involving 49 nurses and physicians in the ER working 3 night shifts consecutively, discovered that the group was able to perform more effectively after taking a power nap.1
A power nap not only boosts energy, but keeps it high for an extended amount of time. Power naps are thought to add to your performance more than energy drinks and caffeine. Consider using a power nap on the job to prevent regular performance lapses (with your boss’s permission, of course).
Stress relief and better immunity
Sleep deprivation is linked to increased stress levels and a suppressed immune system. Brice Faraut, a sleep researcher, says naps may countermeasure sleep debt. He discovered that the body releases norepinephrine when sleep is totally restricted, which is usually released when the body is stressed.3 Lack of sleep also leads to a drop of interleukin-6 levels, a molecule that regulates immunity.2 However, if you experience frequent sleepiness, you should seek medical advice; you could be suffering from a sleep disorder.
Increased testosterone
Testosterone occurs naturally in both men and women. Men produce around 8 times more testosterone compared to women. Testosterone increases bone density and muscle mass, and research shows that the hormone is at its peak in the morning. Time does not affect the levels of testosterone - the quality of sleep does.1
While napping, you achieve the slow wave sleep cycle where the body achieves its ability to perform natural functions, including production of testosterone. Naps taken in the afternoon are more likely to work than those taken in the morning.
Mood elevation
One study shows that one of the major benefits of power napping is the boosting of your mood. The feel good effect improves cognitive and mental health.2 If you feel agitated or frustrated, a 20 minutes nap could be all you need to jumpstart the happy feeling.
Making you smarter
Basically, enough sleep helps older adults to access and retain new information. According to scientist, sleep is crucial in consolidating memories. Regardless of age, the right hemisphere of the brain is responsible for creativity and benefits from some rest. This could explain why power naps improve learning capacity and memory.
Improves heart health
New research also indicates that a siesta could reduce the risk of heart disease. Heart disease related death rates are much lower in Latin American and Mediterranean countries where midday naps are cultural.1 A midday siesta decreases blood pressure, preventing damage caused by high blood pressure to the heart and arteries.2
Stay looking young
At some point, you may feel you look worn out and dull. Napping helps your body to relax, helping you attain your best look. Collagen, responsible for healthy and young skin, is produced while you are at rest.1 Power napping has been linked to tissue and cell repair that gives you a rejuvenated and fresh look.
How to take proper power naps
You can only attain the benefits of power napping when you do it right. Remember, a power nap is not intended to drive you into a deep sleep; therefore, setting an alarm will help you track your time. For starters, you have consistent problems falling into the routine, but it will easier with time. Here are important tips for proper power napping:
- Create a napping mindset - Think that a nap will enhance your productivity and will help you feel alert after waking up.
- Good napping environment - Find a comfortable bed or sofa in a quiet, dark room to prevent disturbance.
- Nap after lunch – Take a nap in the evening. This increases the likelihood of extended sleep. Sleep for a maximum of 30 minutes to avoid sleep inertia, which will make you less productive.
- Eat sleep enhancing food – Consume foods rich in potassium, tryptophan, and magnesium; these will improve power napping. Avoid sugars with high levels of fat, acid, and sugar.3
- Get comfortable – It is possible to feel cozy on your work chair or on your desk. If you are wearing anything constrictive or tight, taking it off will help.
While napping has been closely associated with laziness and lack of ambition, there is a need to educate the public on the overwhelming benefits of power napping. Napping benefits are not limited to children, the elderly, and the infirm. Some modern companies have implemented sleep-on-the-job solutions after discovering the positive impact naps have on employees. Remember, consistent sufficient sleep is needed for a healthy lifestyle.
References
8 Creative Gift Ideas Perfect for Foodies 0
Shopping for the foodies on our nice list can be tough! Since they've tasted pretty much anything on Planet Earth and cook with the trendiest of gadgets, these folks are impossible to shop for.
The truth is that our foodie friends are always on the lookout for new flavors and ways to enjoy their favorite foods – which is where these eight creative gift ideas step in. From introducing them to new culinary “concepts” to making them part of the DIY action, these homemade treats are anything but basic, which is the whole point of holiday gifts, right? Happy gifting, friends!
Homemade Salsa
We've never met a meal that didn’t taste better with a few tablespoons of salsa. Chances are your foodie friends already got wind of that. This year, surprise them with a homemade batch of the delicious dip and turn their late-night snacking into a cozy experience. Friendly tip: Your options go way beyond the basic version. Spice up your friend's salsa jar by adding out-of-the-box ingredients, such as mangoes, peaches, or black beans. You won't regret it! PS: Fruits, like peaches pack a serious nutritional punch, making your gift healthy (and thoughtful). #favoritefriend
Specialty Butter
Nothing beats the taste of a toasted bagel smeared with salted butter. There is an easy way to take this combo to the next level. We guarantee it will take your foodie friends by storm. Say hello to specialty butter!
This jazzed-up version of the go-to spread calls for butter mixed with your favorite ingredients - both sweet and savory. Some options include garlic, berries, peach, and tomato. You can even come up with a few combos for the health nut by adding foods like cauliflower, which we all know is rich in good-for-you nutrients.
If you want to impress the foodies in your life, you have to think outside the box. Add a bunch of different foods to the mix, no matter how crazy they may seem. Our uber-creative tip? Sneak some of Mother Earth Products' Taco Mix or TVP Bacon into the butter, and your friends will crown you this year's “Best Gift-Giver.”
DIY Sangria Kit
Sure, quirky corkscrews and stemless wine glasses sound like the perfect gift for the vino-loving pals on your list. But, they're a bit cliché. If you want to be a tad more creative this year, build a DIY sangria kit instead and wait for the compliments to pour in.
Don't know where to start? Buy a medium-sized drink dispenser and stuff it with all the essentials - a bottle of your friend's favorite wine and a bunch of fruits. While you could opt for fresh fruits, switching to the freeze dried kind is way more convenient as your friends can whip up a batch whenever the mood strikes (and not soon after just because the fruits will go bad).
Once again, you can be creative with your choices and choose from a wide variety of fruits, such as: berries, mangoes, apricots, and even bananas because... #YOLO.
Dip Mix Ornaments
This may sound a bit biased, but creamy dips are the epitome of comfort food. These delicious crowd-pleasers are the perfect topping for anything: from your fancy crudites to your straight-out-of-the-bag chips. Unfortunately, the same versions can get too old too fast - which is why it's high time you introduced your foodie friends to dip mixes.
These creative add-ins are a combination of spices and dry herbs that enhance the flavor of certain dips. Since it's the holidays, this is your chance to share these “beauties” in the most festive way possible, in the form of an ornament*.
Put your favorite spices together, pour the mixture into fillable ornaments, and voila. You've got yourself the most creative gift idea in the history of food gifts. For a more festive touch, wrap colorful ribbons around the ornaments.
PS: If you want to complement the flavors of the dip mixes even more, then you add a few teaspoons of our dehydrated vegetables to the mix. Check out some of the options right here.
Homemade Fruit Extract
Fruit extract is a surefire way to spice up any dessert, and the baker in your life knows it. Earn some extra friendship points by gifting them with a homemade version of their go-to store-bought extract flavors. If you want to be original, stray from the norm and opt for some not-so-popular fruits instead (think papaya, mango, bananas, and cherries).
Flavored Salt
“Pass the salt, please!” Well, we've all said this phrase before, but what if this year the salt shaker is a bit more... colorful? Flavored salt is all the rage these days, and we know why. The original seasoning combines salt's natural ability to make anything taste better with the flavorings' aromatic aftertaste - a combo that's tough to beat!
Help your foodie friends take their cooking skills to the next level by gifting them with a bag of the unique seasoning. And if you can't think of any good add-ins, our dehydrated garlic, onion, tomato, celery, and chives are a great place to start.
Soup in a Jar
Looking for a holiday gift that says, “I care about you”? Keep your friends and family warm during the cold winter months with a soup-in-a-jar gift. Load the jar with the dehydrated beans, vegetables, and herbs of your choice, tie a festive ribbon around the jar's lid, and that's it. You can even put your calligraphy skills to good use by handwriting the cooking instructions on a piece of paper and attaching it to the jar. Now, that's creative!
DIY Coffee Lover's Kit
If your friends are total caffeine addicts, make sure they get enough of their favorite drink with this DIY coffee kit. Simply add a bunch of different coffee varieties in small paper bags and place them in a wooden box. Don't forget to put a few cookies (or perhaps biscotti) to the side for the ultimate coffee drinking experience. Extra points if you remember the mini coffee creamers.
So, which of these creative gift ideas stole your heart? Let us know in the comments below!
*Note: Shoutout to Sprinkle Some Fun for this creative gift idea!
