Spice it UP! Health Benefits of Spices

Spices not only add tons of flavor to the dishes you make, but they have numerous health benefits as well. To be honest, when I first started cooking for myself, I was completely overwhelmed by recipes that required a lot of spices and tended to avoid them. Now, after some practice (and some mistakes) I have learned how to use these spices to enhance the flavor in my meals.

I have included one of my favorite recipes by Susan Voisin that I found on her blog at http://blog.fatfreevegan.com/. Her blog is filled with so many delicious low fat vegan recipes. They are low in oil and nuts and of the five or so I have tried, they have all turned out great. A lot of her recipes are inspired by Indian food and Indian spices. This recipe in particular is filled with great spices that not only make this dish taste great, but have health benefits as well. I have done this on the stove and its also a great crock-pot dish

CUMIN

Cumin is a great iron source. If you are a vegan, you have to pay more attention to your iron intake because most iron sources are from animal products. However, iron can also be found in lentils, spinach, and beans. Low iron levels can cause anemia which will leave you feeling weak so it is important to make sure you are getting enough. Cumin can also help increase you energy, aid in digestion and nutrient absorption, and has some anti-bacterial qualities.

CARDAMOM

Cardamom is a great spice to detoxify the body aid in digestion. It helps the body eliminate waste and can even combat nausea, bloating, gas, and heart burn.

TURMERIC

Turmeric has antioxidant, anti-inflammatory, and anti-viral qualities. Turmeric can provide relief from arthritis and inflammatory bowel disease.

PAPRIKA

Paprika has a smoky flavor that has antioxidant, anti-inflammatory, and anti-bacterial qualities. It can be used to treat the symptoms of people with auto-immune and inflammatory diseases and can also help combat the cold or flu due to its anti-bacterial properties.

CAYENNE PEPPER

Cayenne pepper is a good source of Vitamin A, which helps in forming healthy epithelial tissues that line the lungs, intestinal tract, and urinary tract. Cayenne pepper also increases your metabolism and circulation. Go easy on this spice though as it is very potent and fiery.

GARLIC

Garlic has anti-fungal, anti-bacterial, and anti-viral properties. Garlic can help combat arthritis and can help decrease the risk of infections. In addition, garlic has been shown to lower the risk of cancer in some studies.

Recipe and picture by http://blog.fatfreevegan.com/

Cumin-Infused Vegetables and Chickpeas over Quinoa

Ingredients

• 1 large onion, chopped
• 4 garlic cloves, minced
• 4 teaspoons ground cumin
• 1 teaspoon turmeric
• 2 teaspoons smoked paprika
• 1/2 teaspoon ground cardamom
• 1/4 teaspoon cayenne pepper (or more to taste)
• 4 cups cauliflower florets
• 1 medium eggplant, cut into 1/2-inch cubes
• 2 15-oz. can chick-peas, rinsed and drained
• 2 16-oz can diced tomatoes (fire-roasted preferred), with their juice
• 1 cup raisins
• 2 medium zucchini, cut into 1/2-inch cubes

Quinoa

• 1 1/2 cups quinoa, rinsed well

Instructions

1. Heat a large non-stick skillet over medium-high heat. Add the onion and sauté 2 minutes. Sprinkle in the garlic, cumin, turmeric, paprika, cardamom, and cayenne and cook 2 minutes more, stirring often.
2. Stir in the cauliflower, eggplant, chick-peas, tomatoes, raisins, and 1/2 cup of water. Cover the pan and lower the heat to medium. Cook, stirring occasionally, for 10 minutes. Add the zucchini and continue to cook covered until it is just beginning to be tender, about 10 minutes. Add salt to taste.
3. While the vegetables are cooking, prepare the quinoa. Heat a large saucepan and add the rinsed and drained quinoa. Toast it, stirring constantly, until it is almost dry. Turn heat to very low, cover, and cook for 15-20 minutes, until all liquid is absorbed. Remove from heat until needed. Fluff with a fork before serving.
4. Serve with the vegetable mixture mounded in the center of the quinoa

Preparation time: 20 minute(s) | Cooking time: 30 minute(s)