Meal prep is not known for having the most flavorful food choices. However, with modern-day meal prep healthy spices for your food, it is easier to add that “variety is the spice of life.” Some herbs have been used for centuries to improve the health and well-being of people all over the world.
Spices are common in many civilizations, and there are currently many different types of spices available. Spice is an aromatic or pungent vegetable substance used to flavor food. Spices are plant parts that have been dried, such as crushed ginger or cardamom. Herbs, on the other hand, are plant parts that have been fresh or dried but not ground, such as rosemary.
Six spices offer myriad health benefits like increased metabolism, improved immunity, decreased inflammation, and lowered blood sugar. We will examine the benefits, nutrition profile, and popular recipes incorporating the spice for each spice.
If you are looking for an easier way to add the spices discussed in this article, you can find meal prep spices at our stores or our web store.
6 Spices You Always Need In Stock
#1 – Cayenne Pepper
If you enjoy dishes with a kick or would go so far as to say you want sweating during your meal, cayenne pepper is for you. Cayenne pepper comes from the fruit of the plant species Capsicum annuum and is most commonly sold in a dried powder form.
Capsaicin is a phytochemical found in red hot chili peppers that contributes to their spiciness and offers a variety of health benefits. For example, it has been shown to burn fat and increase energy by modestly increasing your metabolic rate.
Cayenne pepper is a spice that has been traditionally used to increase activity in the nervous system, which can help improve athletic performance. So, if you’re new to spices, start with small doses and gradually increase them over time if you want to enjoy the benefits of cayenne pepper. However, if you overindulge in one sitting, it may result in an unpleasant bathroom experience.
One tablespoon (5.3 grams) of cayenne pepper powder contains 18 calories, 0.64 grams of protein, 0.92 grams of fat, 3.0 grams of carbohydrates, and 1.4 grams of fiber. Cayenne pepper is one of the highest-fiber spices and contains 107 milligrams of potassium, 4 milligrams of vitamin city, 1.58 milligrams of vitamin E, and 2205 International Units (IUs) of vitamin A.
Cayenne pepper is a type of hot pepper known for its ability to burn fat and ease pain while also containing a good amount of fiber, vitamins, and minerals.
#2 – Garlic
Garlic is a common additive to many savory dishes, and this helps to improve the depth and cohesion of flavors. For many, it is a personal favorite.
Garlic is an edible bulb that belongs to the plant Allium sativum, which is part of the Lily family and belongs to the larger Onion genus. It is a potent all-natural antimicrobial, antiviral, and antioxidant that is as close as we can get to a miracle spice. Garlic’s cousins include some of our favorite vegetables like onions, shallots, leeks, and chives.
Garlic is a popular spice with many benefits, including antibacterial, antiviral, and antioxidant properties. As a result, it is a common ingredient in many health-related regimens, such as preventing colds and illnesses like cancer. Garlic also has cholesterol-lowering and blood pressure-fighting properties.
Garlic is not recommended for people taking anticoagulants or those with a history of excessive bleeding. However, garlic is generally considered safe and beneficial for most people.
One tablespoon (9.7 grams) of dried garlic powder contains 32 calories, 1.61 grams of protein, 0.07 grams of fat, 7.05 grams of carbohydrates, 0.9 grams of fiber, and 117mg of potassium. A tablespoon of spice can vary in weight depending on the type of spice. If you prefer to weigh your food on a scale instead of using tablespoons, be sure to look up the teaspoon weight of that spice.
#3 – Turmeric
Turmeric is a root from the ginger family used for centuries to reduce inflammation. People who enjoy Indian food and hate inflammation will love turmeric’s distinct flavor.
An active ingredient discussed in a previous article, Curcumin offers potent anti-inflammatory benefits. It is also used to alleviate digestive and liver problems, decrease the redness and swelling of skin diseases and rashes, and expedite the healing of wounds. In addition, some cancer rates are lower in India than in the United States, and one possible explanation is that the country’s potent antioxidant properties play a role.
One tablespoon (9.4 grams) of this potent anti-inflammatory spice contains 29 calories, 0.91 grams of protein, 0.31 grams of fat, 6.31 grams of carbohydrates, and 2.1 grams of fiber. Turmeric is another spice packed with fiber.
Turmeric is a brightly-colored spice that contains a lot of potassium and iron, both of which are important for health. Individuals who have lower iron intakes or are anemic might benefit from the high amount of iron in turmeric.
Some turmeric recipes include chicken tikka masala, Indian-style cauliflower and potatoes, and chickpea curry. These dishes can be enjoyed to help improve joint health by providing nutrients like inflammation-fighting vitamin C and potassium. Look for turmeric supplements to get the most benefit from their anti-inflammatory properties.
#4 – Ginger
Many people have digestive issues, food sensitivities, and allergies. Ginger can help cure a food allergy, but it can also improve digestion and stomach discomfort.
Zingiber officinale, an aromatic spice derived from the plant’s root, is often used in Indian and Southeast Asian cuisine. Ancient Chinese, Greek, Roman, and Arabic civilizations used ginger to remedy stomach aches, diarrhea, and nausea for thousands of years. Ginger is also beneficial for digestion after eating a large meal high in calories, fat, and carbohydrates.
Since the medical community continues to use ginger to diminish nausea experienced after surgery, chemotherapy, and pregnancy, those with poor circulation may also find relief from ginger.
One tablespoon (5.2 grams) of ground ginger has just 18 calories, 0.47 grams of protein, 0.22 grams of fat, 3.72 grams of carbohydrates, 0.7 grams of fiber, and 1.03 milligrams of iron. Ginger is a small but powerful herb with many benefits for your health. For example, it can help with upset stomachs and improve whole-body circulation.
#5 – Cinnamon
Cinnamon comes from the inner bark of many trees in the genus Cinnamomum. It offers warmth and spice to both sweet and savory dishes.
Ground cinnamon and fresh cinnamon sticks can be stored in a cool, dry place for months after the holiday season is over. Cinnamon comes from the inner bark of numerous trees in the genus Cinnamomum. This spice offers warmth and flavor to both sweet and savory dishes.
Some people with diabetes or prediabetes should make cinnamon a staple spice in their diet because it has clinical evidence supporting its ability to lower blood pressure and blood sugar. Cinnamon may also benefit those with gastrointestinal and appetite problems. Cinnamon can help blunt the insulin spike after eating a carbohydrate-rich meal, which is beneficial for otherwise healthy individuals.
One tablespoon (7.8 grams) of ground cinnamon contains 19 calories, 0.31 grams of protein, 6.29 grams of carbohydrates, 4.1 grams, and almost 8% of the recommended daily calcium intake.
#6 – Black Pepper
Black pepper is one of, if not the most common spices used in kitchens across the globe. This spice comes from the small round berries of the vine Piper nigrum.
Black pepper, also known as Pippali or Piper nigrum, is a spice that originated in southern India. It adds warmth and flavor to dishes and can be ground or sprinkled on top. It is also a powerful antioxidant, antimicrobial, and gastro-protective agent due to the presence of the active phytochemical piperine. In addition, Piperine has anti-cancer solid properties, which make it an attractive ingredient in supplements.
One tablespoon (6.9 grams) of ground black pepper has 18 calories, 0.72 grams of protein, 0.22 grams of fat, 4.41 grams of carbohydrate, 1.7 grams of fiber, and 11.3 micrograms of vitamin K. Vitamin K is essential for blood clotting, bone metabolism, and protein synthesis.
Black pepper is a healthy and low-calorie option that also contains high quantities of vitamin K. Adding black pepper to food enhances its flavor in various ways, from chili to chicken wings, stuffed peppers, eggs, and salads. You can even add black pepper to strawberries if you add sugar and balsamic vinegar.
What spices do you love to cook with or incorporate into your supplement regimen? Let us know on social media @PatriotSupplements.