Whether you’re following the Metabolic Balance program or just trying to eat healthily, you might find yourself looking for ways to enhance the flavour of your meals while staying within the guidelines.
The good news? Herbs and spices are your best friends! As a Metabolic Balance coach I encourage clients to use herbs and spices in their meals, there are no restrictions on the herbs and spices you can use.
Herbs and spices not only make your meals more enjoyable but also provide incredible health benefits, from supporting digestion to reducing inflammation and balancing blood sugar. Plus, they can help support your metabolism, making them a great addition to your diet. Including the right herbs and spices in your recipes can elevate your meals and contribute to overall well-being.
Here’s a guide to some of the best herbs and spices to include in your meals:
1. Cinnamon – The Blood Sugar Balancer
Cinnamon is well known for its ability to support healthy blood sugar levels and reduce sugar cravings.. Adding a sprinkle to your morning oats or yoghurt at breakfast can provide natural sweetness without the need for added sugar. I always add it when stewing apples! It also contains powerful antioxidants that help reduce inflammation.
2. Turmeric – The Anti-Inflammatory Powerhouse
Turmeric is packed with curcumin, a compound known for its anti-inflammatory and immune-supporting properties. A small pinch can go a long way in soups, stews, or even sprinkled over vegetables before roasting. For better absorption, pair it with black pepper. Adding turmeric is an easy way to enhance both flavour and health benefits.
3. Ginger – The Digestive Soother
Ginger is a fantastic spice for digestion, helping to reduce bloating and support gut health. Fresh grated ginger works beautifully in soups, stir-fries, and herbal teas. A tea made from fresh ginger and lemon is so easy to make and supports both your immunity and digestion. It also has anti-inflammatory benefits, making it great for overall wellness.
4. Cumin – The Metabolism Booster
Cumin has been linked to improved digestion and enhanced metabolic function. Traditionally cumin is used for indigestion, it may speed up digestion through increasing digestive enzymes and help digest fats and other nutrients by increasing bile. Cumin adds a warm, earthy flavour to vegetables, legumes, and proteins. Try dry-roasting cumin seeds before grinding them for a more intense flavour.
5. Paprika – The Healthy Vision Supporter
Paprika, whether sweet or smoked, adds depth to dishes while also supporting eye health. Rich in antioxidants, it can enhance the flavour of grilled vegetables, eggs, and fish.
6. Garlic – The Heart Health Hero
Garlic is known for its antibacterial and heart-supporting properties. It adds a rich umami flavour to meals, making it a great addition to roasted vegetables, soups, and protein dishes. Try using garlic regularly in your recipes to enhance both flavour and health benefits.
7. Oregano – The Immune Booster
Oregano is packed with antibacterial properties and is rich in antioxidants. Oregano has a strong flavour, adds warmth and a subtle hint of sweetness to dishes. Sprinkle dried oregano over salads, mix it into dressings with apple cider vinegar, or use it to season proteins.
8. Basil – The Stress Reliever
Basil not only adds a fresh, slightly sweet taste to meals but also helps manage stress and inflammation. Use it fresh in salads, stir it into cooked dishes at the last moment, or blend it into a homemade herb dressing.
9. Rosemary – The Circulation Enhancer
Rosemary has been shown to support circulation and cognitive function. Rosemary may have beneficial effects on mood and cognitive function, including memory and learning. It pairs beautifully with roasted vegetables, meats, and even infused into olive oil for a simple, flavourful dressing. Rosemary is easy to grow, providing a readily available source for your roast lamb!
10. Coriander – The Detoxifier
Coriander, or cilantro, coriander leaves contain compounds to support liver function and detoxification. Use fresh leaves in salads or as a garnish, and add ground coriander to soups and vegetable dishes.
Making the Most of Herbs and Spices
- Mix and match: Experiment with different combinations to find what you enjoy most.
- Use fresh and dried: Fresh herbs provide a vibrant flavour, while dried herbs are more concentrated and longer-lasting.
- Store properly: Keep spices in a cool, dark place to maintain their potency.
- Toast before use: Dry-roasting certain spices (like cumin and coriander) can bring out their natural oils and enhance their depth of flavour.
Classic combinations
As well as experimenting and using whatever you have to hand, you can premix a few jars with classic combinations and have them readily available. Here are a few to choose from:
- Italian – basil, oregano, rosemary, thyme, garlic
- Curry – paprika, cumin, fennel, chili flakes, coriander, turmeric, cinnamon
- Mexican -cumin, coriander, paprika, oregano, chilli powder, garlic powder
- Bouquet garni – basil, marjoram, thyme, rosemary, bay leaf, sage
- Gingerbread – cinnamon, ginger, nutmeg, allspice, cloves
Final Thoughts
By incorporating these herbs and spices into your meals, you’ll not only stay on track with the Metabolic Balance program but also add flavour to your plate while reaping health benefits.
Don’t be afraid to get creative in the kitchen—healthy eating doesn’t have to be bland! Whether it’s a breakfast recipe, or a main meal, adding these ingredients can make a significant difference in supporting metabolism and overall well-being. If you’d like to try a few recipes using herbs and spices, here are a few AI generated recipes.
Although you may not be consuming large quantities of herbs in your meals, you’ll be adding beneficial nutrients that are supporting your health and well being – definitely a plus!
Are you interested in learning more about Metabolic Balance? You can read more here or book a clarity call with me!
Kim Healey
Nutritionist
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