We promise you that the more you incorporate herbs and spices into your cooking style, the more comfortable you’ll become. Before you know it, you’ll be flavoring your favorite foods without giving it any thought!

Adding spices to your food can play a huge role in weight loss because many are anti-inflammatory and can increase your metabolism. Now that we’re more confident cooking with herbs and spices, we’ve started to crave healthier food because it no longer tastes bland or boring.

• The herb or spice itself, fresh or dried
• Extracts that are pure unsweetened extracts
• Minced or jarred items containing the item itself, water and minimal salt (no added oil)
• Unsweetened cold-pressed pure lemon or lime juice not from concentrate
• Unsweetened dehydrated coconut (flakes or shredded)
• Worcestershire sauce with basic ingredients

• If you are purchasing minced or jarred items such as artichokes, ginger or garlic, the only added ingredients should be the item itself, water and minimal salt. No oils should be added.
• If you purchase lemon or lime juice, make sure the only ingredient is the lemon or lime itself.
• 100% pure extracts
• Unsweetened coconut

General items

• Toasted sesame seeds for topping teriyaki dishes and stir-fries
• Bay leaves for flavoring soup and stews

To heat things up

• Cayenne pepper
• Ground or crushed red pepper flakes
• Ground Jamaican allspice (used in many jerk-style recipes)
• Ground white pepper
• Old Bay
• Whole peppercorns, ground

Salt

• Himalayan pink salt (small grain)

Spice

• Celery seeds
• Cinnamon
• Clover
• Curry powder
• Ground allspice
• Ground ginger
• Nutmeg

Herbs

• Basil
• Cilantro
• Dill weed
• Oregano
• Parsley flakes
• Rosemary
• Thyme

Other ways to flavor your food

• Artichokes
• Capers
• Garlic
• Ginger
• Infused EVOO
• Juice from an orange, lemon or lime
• Leeks
• Onions
• Shallots
• Scallions

Minced (If you are pinched for time, you can purchase minced products.)

• Garlic
• Ginger

Ways to add flavoring to your baked goods

• Cacao powder or nibs
• Nuts
• Pure extracts, such as vanilla
• Unsweetened shredded coconut or coconut flakes

Our three most frequently used spice blends:

• Jane’s Krazy Mixed Up Salt – This salt blend is so good, you’ll want to use it on everything. Use it on meat, poultry, vegetables, seafood, soups, stews, casseroles, pasta…the list is endless!
• Mediterranean Greek Herb by Spiceology Spice Blend – The perfect blend of herbs, garlic, onion, and tomato. Use this versatile blend on everything from proteins to vegetables, to top pizza and salad. The sky’s the limit with this one.
• Citrus Lime by Spiceology Spice Blend – This blend is packed with orange, lime, and sweet heat. Use it to make epic fish tacos or on chicken and beef. You can mix it with butter or oil to baste vegetables or sprinkle it on grilled corn.

Beef

• Fresh and dried herbs: cayenne, cilantro, ginger, oregano, rosemary, sage, thyme
• Other: garlic, soy sauce, Worcestershire sauce

Chicken

• Fresh and dried herbs: Caribbean blend, cayenne, curries, jerk blend, oregano, rosemary, sage, thyme
• Other: garlic, ginger, lemon, pesto, soy sauce, white wine

Fish

• Fresh and dried herbs: cilantro, curry, dill, lemon zest, jerk seasoning
• Other: citrus, ginger, lemon, mustard, pesto, soy sauce

Shrimp

• Fresh and dried herbs: curries, Old Bay, jerk seasoning
• Other: citrus, ginger, lemon, soy sauce

Lamb

• Fresh and dried herbs: curry, cinnamon, mint, sage

Pork

• Fresh and dried herbs: fennel, oregano, rosemary, sage, thyme
• Other: cranberry, garlic, honey, mustard

Turkey

• Fresh and dried herbs: oregano, peppercorn, rosemary, sage, thyme
• Other: cranberry

Fresh and dried herbs:

• Chili flakes, chili powder, dill, oregano, rosemary, thyme

Other:

• Butter, coconut oil, EVOO, lemon, pesto

Basil: bread, chicken, cheese, fish, pesto, pasta, pizza, strawberries, spinach, tomatoes, tomato sauce, veal, vegetables (eggplant and zucchini in particular)

• Cuisines: Italian
• Thai basil pairs well with coconut and lemongrass

Bay leaf: used mainly in fish and meat stew and soups, slow cooked sauces

Cayenne pepper/chili powder: beef, chicken, eggs, potatoes, rice, sauces

• Cuisines: Cajun, Indian, Mexican

Cilantro: beef, chicken, curry, guacamole, shrimp, salsa, tomatoes

• Cuisines: Mexican, Thai, Indian, Chinese

Dill: carrots, chicken, cucumbers, cottage cheese and sour cream, cole slaw, pickles, potato and egg salads, potatoes, salmon, shrimp, tomatoes, yogurt dips

•  Cuisines: American, Greek, Mediterranean

Garlic and onions (while not herbs, garlic and onions add a pop of flavor to almost any meal): beans, curries, fish, lamb, marinades, meat, soups, sauces, stews, stir-fries, vegetables

• Cuisines: Generally speaking, any cuisine… both are extremely versatile

Ginger: beef, curries, marinades (especially ones made with citrus, soy sauce or liquid aminos), rice, shrimp, stir-fries, sweet potatoes, vegetables (carrots, onions and bok choy in particular)

• Cuisines: Caribbean, Indian, Middle Eastern, Thai

Mint: chocolate, cold pasta/whole grain salads such as tabbouleh, eggplant, jam/jellies, lamb, lemon zest, pistachios, pork, potatoes, salads, strawberries, tomatoes, watermelon

• Cuisines: Mediterranean, Middle Eastern

Oregano: beef, chicken, chili, Greek salads, lamb with tomato, meatloaf, pasta, pizza, pork, tomato sauce

• Cuisines: French, Greek, Italian, Mediterranean

Parsley: chicken salad (dried parsley), cold pasta/whole grain salads such as tabbouleh, dips, garnishes, lemon zest, pasta, potatoes, pommes frittes and fries, soups

• Cuisines: American, Italian, Middle Eastern

Rosemary: beef, bread, fish, lamb, olive oil, potatoes, poultry, pork, stews, holiday stuffing

• Cuisines: American, French, Mediterranean

Sage (similar to thyme): beef, cream sauces, pasta, poultry, sausage, holiday stuffing

• Cuisines: American, French, Mediterranean

Thyme: beef, lamb, pork, poultry, steak, stews, vegetables

• Cuisines: American, French, Mediterranean

• When storing flours and loose spices in your kitchen cabinets, stick a bay leaf in the container. This helps to preserve freshness, discourage mold growth and deter insects from invading your flours and spices.
• We prefer the flavor of stone ground Himalayan pink salt over table salt. In our opinion, it tends to have a milder, slightly smoother flavor.

• Rather than using soy sauce, we use Bragg’s Liquid Aminos in recipes. Unlike most soy sauce, Bragg’s Liquid Aminos is non-GMO, preservative-free and gluten-free, making it a much better option in our opinion.
• To substitute dried herbs for fresh, the general rule of thumb is:
  • 1 tablespoon freshly chopped = 1 teaspoon of crumbled dry or ¼ teaspoon ground dry

• Consider drying your own herbs and spices. If you buy or grow an excess of a fresh herb, hang it to dry.
• Familiarize yourself with what certain spices and herbs pair well with.
  • I love cooking salmon with dill, lemon juice and white wine.
  • When cooking diced yams, I love to toss them in cayenne pepper, cinnamon and a dash of salt and pepper.
• You can make dips using some of your favorite herbs! Just mix them to taste with Greek yogurt. A good one to dip vegetables in is plain Greek yogurt, parsley, salt, dill, garlic and the juice from half a lemon.
• Coconut flakes are a delicious way to top smoothies.

• Pay attention to the menu when eating out. Look at which spices, herbs and flavors are paired with certain foods. This will help you become more familiar with flavors that compliment one another.