Herbs and spices have numerous health benefits and can also be used to enhance the flavor profile of various dishes. Many snacks and meals commonly consumed in the US tend to be high in sodium and saturated fat which can lead to negative health consequences if consumed in excess. By substituting with healthier ingredients and using herbs and spices to bring out flavors, we can help to decrease intake of these nutrients to promote overall health and well-being.
A recent study which focused on flavor profile along with the reduction of fats and sodium in foods showed that the use of herbs and spices enhanced flavor and improved consumer acceptance in blind taste testing trials. This study looked at 10 leading foods high saturated fat, added sugars, and sodium which are commonly overconsumed by US adults including – cheese pizza, mac and cheese, pasta with meat sauce, taco meat, meatloaf, chili, apple pie, chicken pot pie, brownie, and chicken in cream sauce. The consumers participated in a sensory evaluation to rate the acceptability based on look, smell and taste of the modified meals and dishes. These foods were modified using ingredients with less fat, sugar and sodium while still providing consumers with acceptable flavor from the different herbs and spices used. The consumers noted that the recipe modifications still tasted, looked, and smelled the same as the original recipes.
Take home message: While the typical American diet is high in saturated fats, sugar, sodium and refined grains, small changes to ingredients within meals can lead to healthier dietary patterns which can aid in the prevention of chronic disease and promote positive long term health outcomes. Consuming nutrient-dense meals containing a variety of herbs and spices can provide similar satisfaction and enjoyment compared to common comfort foods which tend to be high in fat, sodium, and/or sugar.
Tips: Some herbs that can enhance the flavor of food include mint, basil, thyme, dill weed, oregano, rosemary, parsley flakes, and cilantro. Some spices to consider adding to meals are nutmeg, cinnamon, ground ginger, curry powder, clover, celery seeds, or ground allspice. When purchasing herbs and spices, look for fresh, dried, or jarred items. Jarred or minced items, such as ginger, onion, or garlic, are great options as they usually contain minimal to no salt and are typically packaged in either olive oil or water.
Food pairing for herbs and spices:
–Ginger: curries, stir-fries, vegetables, rice, sweet potatoes, and some seafood (ex. shrimp)
–Cilantro: salsa, guacamole, chicken, beef
–Garlic & onions: meats, stews, soups, beans, seafood, curries
–Mint: cold pastas, pork, and salads
–Dill: coleslaw, potatoes, seafood, cucumbers, tomatoes, and chicken
–Oregano: meatloaf, pizzas, pastas, salads, chicken, beef, pork, chilis and soups
–Rosemary: fish, pork, chicken, beef, potatoes, & stews
–Parsley: pasta, potatoes, soups, some salads, and cold pastas
–Thyme: pork, beef, chicken, vegetables, rice, soups, and stews
–Bay leaves: soups, stews, beans, and fish
–Basil: cheeses, vegetables, bread, fish, chicken, pizzas, pesto, and tomato sauces
–Cayenne pepper: chilis, rice, meats, chicken, and beans
–Sage: chicken, beef, and pastas
Reference: Petersen KS, Fulgoni VL 3rd, Hopfer H, Hayes JE, Gooding R, Kris-Etherton P. Using Herbs/Spices to Enhance the Flavor of Commonly Consumed Foods Reformulated to Be Lower in Overconsumed Dietary Components Is an Acceptable Strategy and Has the Potential to Lower Intake of Saturated Fat and Sodium: A National Health and Nutrition Examination Survey Analysis and Blind Tasting. J Acad Nutr Diet. 2023 Jul 31: S2212-2672(23)01293-5. doi: 10.1016/j.jand.2023.07.025. Epub ahead of print. PMID: 37532099.
