How to use popular herbs & spices:

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Anise

• Native to Middle East and Mediterranean
• Licorice-flavored good in soups, stews, baked goods and with fish, chicken, or pork
• Similar in flavor to cumin, caraway, dill and fennel

Basil

• Often paired w/tomatoes such as in the Italian fresh Mozzarella Caprese Salad
• Main ingredient in pesto (along with olive oil, fresh garlic, and pine nuts or walnuts)
• Italian dishes – tomato sauces, pizza
• Also good in soups, vegetable dishes, with eggs, fish, lamb and chicken
• Chop fresh leaves and add to green or pasta salads, hummus, or cooked lentils

Bay leaves

• Mediterranean origins
• Subtle but distinct flavor to soups, stews, marinades, roasts
• Stiff leaves do not soften with cooking so remove before serving

Black pepper

• Meat, fish, vegetable dishes, salads

Caraway

• Dark brown seeds with pungent aroma
• Taste similar to licorice
• Found in many traditional rye breads and some Scandinavian breads and crackers
• Also good in pork dishes and with cabbage

Cilantro/coriander

• Cilantro is the fresh leaves of coriander used widely in Chinese, Thai and Mexican dishes
• Coriander is the seed also used in salsas, sauces and marinades for a variety of cuisines

Cinnamon

• Distinctive part of many traditional seasonings: Chinese Five-spice mixture, Indian garam masala, Middle Eastern baharat, Yemenit hawaiig, French quatr epices, Moroccan ras el hanout, and Cajun spice blends
• Whole sticks used for hot beverages such as cider, mulled wine and herbal teas
• Ground cinnamon used in pork dishes (with apples, pears or applesauce)
• Sprinkle on baked winter squash, sweet potatoes, or pumpkin, cooked oatmeal
• Used in many baked goods including apple and pumpkin pies
• Add to chilli with small amount of unsweetened chocolate
• Adds taste of sweetness without sugar to plain yogurt or sprinkled on slices of fresh orange

Cloves

• Used in baked goods such as spice cake and cookies
• Also found in BBQ sauce, some cereals
• Key ingredient in pumpkin pie spices, Indian garam masala and various curry mixtures
• Excellent flavor with parsnips, winter squashes, and pumpkin

Cumin

• Used in Indian, North African, Mexican, and Middle Eastern dishes
• Add to savory soups, stews, chilli, casseroles, vegetable dishes
• Great in salsa and stir fry

Dill

• Key ingredient in many pickled foods
• Used in potato soups, hearty stews, coleslaw, and savory breads
• Fresh dill leaves are great in green salads, potato and pasta salads, or sprinkled on fish with fresh lemon

Ginger

• Fresh ginger root can be peeled then sliced, minced or grated to use in a variety of Asian dishes including stir fry, sauces, and marinades
• Ground ginger used mainly in sweet desserts (ginger bread and cookies) or curries
• For milder ginger flavor peel chunk of root and use a garlic press to extract the juice without the pungent fibrous part of the plant
• Pickled ginger is served with sushi alongside wasabi and can be used in green or sliced cabbage salads
• Serve candied ginger for a simple dessert by itself or with fresh slices of pears, oranges or pieces of dark chocolate
• Steep a few slices of fresh ginger root in a tea strainer for 10 minutes to make tea

Marjoram

• Related to oregano this herb can be used similarly
• Great in tomato dishes, with fish, vegetables, lamb, veal, chicken and eggs

Mint

• Used in Indian and Middle Eastern dishes
• Chopped fresh mint leaves are excellent additions to iced tea or fresh lemon water
• Excellent with lamb, yogurt, grain, and vegetable dishes
• Key ingredient in Raita (yogurt sauce), tabouleh (bulgur salad), and in the Cuban Mojito cocktail (along with rum).

Mustard seeds

• Seeds are good in pickles and salad dressings
• Ground mustard pairs well with meat, chicken, fish, cheese, eggs and pungent dark greens
• Add ground mustard to dressings, potato salad, and sauces

Nutmeg

• Used in pumpkin pie spice
• Great in baked goods, custards, sauces, casseroles
• Combines well with cinnamon sprinkled on baked winter squash or pumpkin, cooked cauliflower, broccoli or cabbage dishes

Oregano

• Used widely in Greek and Italian cooking
• Great in tomato dishes, on pizza, or with pasta, pork and chicken
• Fresh oregano leaves can be added to green salads, fresh salsa and chilled Gazpacho
• Add dried or fresh oregano and Feta or goat cheese to omelets

Paprika

• Wide range of flavors from mild to slightly hot
• Add to soups, stews, beef, pork, and beans
• Traditionally used to garnish potato salad and devilled eggs

Poppy seeds

• Excellent in baked goods such as lemon poppy seed muffins and quick breads or seed bread
• Also great added to salads, pasta and dinner rolls

Red pepper (cayenne)

• Used in Mexican, Indian, Italian, Chinese and North African cuisines
• Adds heat to soups, stews, curries, salad dressings, salsas, sauces, and chilli
• Great added to BBQ sauce to balance sweet ingredients
• Red pepper flakes add flavor and heat to pasta dishes, omelets, and pizza

Rosemary

• Finely chop fresh leaves or grind dried leaves before using
• Use as a rub for roasts or in marinades for meats or portabello or shiitake mushrooms
• Combine with other savory herbs and spices such as thyme, oregano, marjoram and sage to flavor roasted vegetables – especially root vegetables, roasted poultry, or dressing for roasts
• Excellent with potatoes – roasted, baked, potato salad or soup

Sesame seeds

• Toasted seeds have more flavor
• Add to stir fry and other Asian-style dishes
• Sprinkle over salads
• Add to casseroles, rice, pasta and baked goods
• Toss with thinly sliced cabbage, cucumbers and rice wine vinegar for a summer side dish

Thyme

• Savory spice for baked goods, vegetable casseroles, soups, stews, lamb, poultry, and fish
• Great in cooked tomato dishes with basil, oregano, majoram and garlic
• Add fresh or dried thyme leaves to eggs, pizza, pasta and herb breads

Turmeric (curcumin)

• The spice that gives curry powder and American yellow mustard a bright yellow hue
• Used in curry powder, pastes and sauces, and chutney
• Add to stir fry, curried chicken salad, rice dishes and Indian dishes

Herbs and spices have been used to flavor and preserve foods for centuries. Many cooking herbs and spices have also been used in traditional medicine and we now find they have the power to fight cancer cells, destroy harmful bacteria, lower cholesterol, help regulate blood sugar and blood pressure with powerful antioxidant, anti-bacterial, anti-viral, and anti-inflammatory compounds.

Use fresh herbs when available for more nutrients. Cut ends of stems and place fresh herbs in glass of water in the refrigerator. Store dried herbs and spices in a sealed container and keep in a cool, dry place. Buy bulk dried herbs and spices to keep them fresh. Exposure to air, heat and light can destroy flavor and nutritional properties.

Herb: leaf of a plant; 1 tablespoon fresh = 1 teaspoon dried Spice: buds, bark, roots, berries, seeds, stigma of flower

Some ideas for combining herbs & spices:

Poultry Rosemary & thyme Tarragon, marjoram, garlic (and onion) Cumin, bay leaf, saffron (or turmeric) Ginger, cinnamon, allspice Curry powder, thyme (and onion) Chili powder, cumin, cayenne, oregano	Fish & Seafood Cumin & oregano Tarragon, fennel, saffron, red pepper Ginger, sesame, white pepper Cilantro, parsley, cumin, garlic Dill weed, garlic (and fresh lemon) Basil, garlic, oregano, red pepper flakes
Beef Thyme, bay leaf (and onion) Ginger, dry mustard, garlic Dill, nutmeg, allspice Black pepper, bay leaf, cloves Chili powder, cinnamon, oregano	Vegetables & Grains Marjoram & rosemary Caraway & dried mustard Ginger and garlic Toasted sesame, garlic, nutmeg Cinnamon & nutmeg
Pork Caraway, red pepper, paprika Thyme, dry mustard, sage Oregano, bay leaf Anise, ginger, sesame Tarragon, bay leaf, garlic Turmeric, cumin, cinnamon, garlic, clove	Basil, oregano & rosemary Curry powder, ginger and garlic Dill, parsley (and onion) Sage, rosemary and garlic Fresh basil, garlic (balsamic vinegar)