English poet William Cowper wrote, “Variety is the very spice of life.” In the kitchen, herbs and spices are the true spice of life. Herbs and spices offer not only a variety of health benefits but also the ability to turn everyday meals into culinary specialties. These naturally low-sodium seasonings come from either the leaf (herbs) or other parts of a plant (spices) such as the roots, berries or seeds. Hy-Vee now offers certain herbs and spices in the freezer section for a convenient, waste-free way to spice up your culinary life.
Results of one study show people enjoy reduced-fat foods seasoned with herbs and spices just as much as full-fat foods. The 2010 Dietary Guidelines recommend reducing the intake of calories from solid fats. Use of frozen, fresh or dried herbs and spices is one simple strategy to help you achieve this goal without sacrificing flavor in your meals.
In addition to aiding in reducing fat intake, use of herbs and spices may also lead to lower sodium intake and higher antioxidant intake. Certain herbs and spices contain antioxidants that may play a role in lowering LDL cholesterol (the “bad” form of cholesterol) and may provide some protection against chronic diseases such as cancer, heart disease and Alzheimer’s disease.
Five ways to use Hy-Vee Select frozen herbs and spices:
- Add to sauces to change or improve the flavor.
- Thaw for use in cold dips.
- Heat with olive oil and use for bread dipping.
- Add to casseroles, soups and omelets.
- Make homemade salad dressings and marinades.
Parsley Smashed New Potatoes
Serves 6 (1 cup each).
All you need:
- 2 pounds new or baby red potatoes (1-to 2-inch diameter), large ones quartered
- 2/3 cup low-fat plain yogurt
- 2 scallions, cut in half lengthwise and finely chopped1/4 cup finely chopped fresh parsley
- 2 tbsp butter, softened
- 3/4 tsp salt
- White or freshly ground black pepper, to taste
All you do:
- Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes, cover and steam until very tender when pierced with a fork, 20 to 25 minutes. (Check the water level near the end of steaming to be sure the pan doesn’t boil dry. Add more boiling water as needed.)
- Meanwhile, combine yogurt, scallions, parsley, butter, salt and pepper in a large bowl.
- Mix the cooked potatoes into the yogurt mixture, breaking them up with a fork until they crumble apart and lightly clump together.
Nutrition Facts per serving: 159 calories, 4g fat, 3g saturated fat, 0g trans fat, 12mg cholesterol, 321mg sodium, 27g carbohydrate, 3g fiber, 4g protein.
Source: adapted from Eating Well, Inc.
Resources:• Peters JC, Polsky S, Stark R, Zhaoxing P and Jill JO. The influence of herbs and spices on overall liking of reduced fat food. Appetite. Volume 79, 1 August 2014, Pages 183-188.
• Health benefits of herbs and spices: the past, the present, the future. Med J Aust. 2006 Aug 21; 185 (4 Suppl): S4-24.
• U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.
• Tempest M. Adding spice for a healthier life – evidence shows antioxidant-rich herbs and spices may cut chronic disease risk. Today’s Dietitian. Volume 14, No. 3, March 2012, Page 40.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
