Spices originated in India, Indonesia, and other parts of Southeast Asia. They were first revered by the Egyptians for ceremonial use and later prized by the Romans as some of the most luxurious commodities in the world. By the 18th century, spices were being cultivated and traded globally. Now, in the 21st century, spices have entered a new era of scientific exploration, with growing evidence of their medicinal potential.
Spices are rich in phytonutrients, which are plant compounds that promote health and support healing in a variety of ways. Many spices are powerful antioxidants that help neutralize reactive oxygen species, also known as free radicals, which drive inflammation, damage cells, and contribute to illness and aging. While phytonutrients are also found in fruits and vegetables, not all are easily obtained in significant amounts from whole foods alone. Regularly incorporating spices into daily meals can provide meaningful health benefits through their diverse mechanisms of action.
Research has linked spices to improved blood sugar regulation, reduced inflammation and pain, antimicrobial activity, decreased histamine release, immune support, stress and anxiety balance, and relaxation of the digestive tract, which can help relieve common gastrointestinal symptoms.
Herbs vs. Spices
Although often grouped together, herbs and spices are not the same. Herbs come from the leaves of plants and are not always edible, while spices are derived from other parts of the plant, such as the root, bark, stem, bud, flower, fruit, or seed, and are typically dried.
To preserve their medicinal properties and flavor, spices are best ground fresh at home when possible. If purchasing pre-ground spices, store them in airtight glass or metal containers to maintain freshness. While using a single spice can enhance both flavor and nutrition, combining multiple spices creates a more powerful effect by layering antioxidants and bioactive compounds.
The Power of Spice Blends
Spice blends offer an easy and flavorful way to incorporate a wide range of antioxidants into a single dish. Indian spice blends include countless masala variations that shift by region and cuisine. Latin and Caribbean blends often feature chiles with varying levels of heat. Mediterranean and Southern French blends are commonly used in pâtés and vegetable dishes, while Italian blends add depth and warmth to sauces, seafood, and risottos.
Using seasonal spice blends is a simple way to build a consistent habit of adding spice-driven nutrition to weekly meals. Start with a base recipe, then adjust spices based on personal preference and the season.
Try the following recipe to bring warm, aromatic fall flavors to your table – perfect for the cold winter season.
Winter Spice Blend for Roasted Vegetables
Ingredients
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon ground ginger
- ½ teaspoon garlic powder
- ¼ to ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 1½ teaspoons brown sugar, optional
Instructions
- In a small bowl, combine all ingredients and mix until fully blended.
- Toss chopped root vegetables, such as sweet potatoes, carrots, or parsnips, or seasonal vegetables like Brussels sprouts or butternut squash with olive oil.
- Sprinkle the spice blend evenly over the vegetables, tossing to coat.
- Spread the vegetables in a single layer on a baking sheet.
- Roast in a preheated oven at 425°F (220°C) for 25 to 30 minutes, stirring halfway through, until tender and caramelized.
Store any leftover spice blend in an airtight container in a cool, dry place for up to six months.
The optional brown sugar adds a subtle sweetness to root vegetables and helps enhance caramelization.
This recipe makes approximately 28 servings of ¼ teaspoon each.
Bon appétit!
