Spice Up Your Meals

Tip Content Provided By: EXOS

Herbs and spices can help you take your culinary creations, and your health, to the next level. Learn about the many health benefits, plus discover what foods compliment these spices so you can start incorporating them into your meals today.

  • Cinnamon
    • Benefits: Great source of antioxidants; may help control blood glucose levels.
    • How to use it: Add a sprinkle to steel cut oats, Greek yogurt, sweet potatoes or your morning coffee.
  • Ginger
    • Benefits: Remedy for nausea, potent antioxidant, anti-inflammatory properties may help with heart disease and arthritis.
    • How to use it: Grate fresh ginger over veggies or steep in your favorite tea.
  • Rosemary
    • Benefits: High in antioxidants that may help protect neurotransmitters in the brain, prevent Alzheimer’s disease and improve mental function.
    • How to use it: Add to marinades and rubs for meat or fish or stir into rice, barley, quinoa or add to roasted potatoes.
  • Basil
    • Benefits: High in flavonoids that protect cells from damage, enzymes taht ease inflammation and magnesium which improves blood flow.  
    • How to use it: Add chopped basil to sauces and stews or eat with mozzarella and tomatoes.  Mix with tomato sauce or pasta.
  • Turmeric
    • Benefits: May help decrease post-exercise inflammation and muscle damage, and may help with digestive, liver and gallbladder disorders and respiratory conditions.
    • How to use it: Add it to veggies, rice or soups or use it to make curry.
  • Garlic
    • Benefits: High in antioxidants linked to heart health, may help lower cholesterol and blood pressure.
    • How to use it: Add roasted garlic to sauces and soups, mix in veggies or blend with beans for a dip.
  • Black Pepper
    • Benefits: Packed with anti-inflammatory, antioxidant, and antibacterial agents to enhance your immune system
    • How to use it: Known as the ‘king of spice’, pepper is great in rubs for chicken, fish and meat as well as in soups, sauces and curries.
  • Nutmeg
    • Benefits: Contains antifungal, antibacterial properties, enhances digestion, and provides polyphenols that promote heart health.
    • How to use it: Great with pumpkin, topped on coffee or apple cider, added to smoothies or oatmeal.
  • Paprika
    • Benefits: Boosts immune function and eye health with carotenoids, lutein and zeaxanthin.
    • How to use it: Ranges from sweet to spicy, pairs well with cauliflower, potatoes, seafood, pork or chicken.  



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