I'm not talking about making your dish hot, I'm talking about using spices in your dishes for flavor AND health benefits. The best part is that spices add tons of flavor without adding calories to your dishes.

Here are some of my staple spices that I use for their health benefits (basically the ones that I always have in my spice cabinet).

Black Pepper

Black pepper improves digestion by stimulating the taste buds and thereby alerting the stomach to increase hydrochloric secretion. Black pepper is also an antioxidant, and it has antibacterial effects. But wait - there's more! You will be very happy to know that the outermost layer of the peppercorn actually helps stimulate the breakdown of fat cells!

Black pepper also helps prevent the formation of intestinal gas, promotes urination, and promotes sweating. It is full of manganese, and it also has a good amount of iron and dietary fiber, as well.

Cinnamon

Cinnamon also has a very healthy dose of manganese, but the health benefits of cinnamon are different than those of black pepper. Cinnamon can help eliminate and prevent the clumping of blood platelets. The scent of cinnamon can boost brain function - in other words, smelling cinnamon can improve your virtual recognition memory, working memory, and more!

Cinnamon can also help stop the growth of bacteria. Some even say that cinnamon can be used as spicy alternative to traditional food preservatives. For people with type 2 diabetes, cinnamon is wonderful - it can help them respond to insulin and thereby normalize their blood sugar levels.

Cayenne

The list of benefits from cayenne pepper seems to go on and on: it fights inflammation, prevents stomach ulcers, boosts immunity, offers pain relief, has cardiovascular benefits, and helps clear congestion. It seems that no matter your ailment, a dose of cayenne will help you out! Cayenne is also full of vitamin A.


Garlic

Garlic  is a natural antiseptic with typical strong smell due to the presence of allicin that is responsible for its healing properties. Garlic is rich in protein, vitamins A, B and C, and minerals like iron, calcium and selenium.

Garlic is an anti-viral and anti-bacterial agent due to its high sulphur content. Besides its use as garlic mashed potato, garlic bread, garlic sauce, roasted garlic, etc., it has health benefits to lower cholesterol, beauty & skin care, high blood pressure, the common cold, cancer and other diseases. It is used in many recipes to improve taste and flavor, for example, garlic chutney. Raw garlic is good for high blood pressure and to lower the blood cholesterol level, and reducing cramps, lowering blood sugar and muscular spasm.

Paprika

Researchers are finding amazing healing and health properties of Paprika. From high volume of Vitamin C, to aiding digestion, Paprika might be as well suited in your medicine cabinet as your kitchen spice rack. They have found that the capsicum peppers used for paprika contain six to nine times as much vitamin C as tomatoes by weight.

It's also been learned that Paprika is an antibacterial agent and stimulant and can be used to help normalize blood pressure, improve circulation, and increase the production of saliva and stomach acids to aid digestion.

Cumin

Cumin seeds contain a good amount of iron. Cumin also helps in digestion and in treatment of the common cold, when added to hot milk.

Coriander

Coriander Seed is an important source of dietary fiber, iron, magnesium, and manganese. In holistic and traditional medicine, it is used as a carminative and as a digestive aid. Coriander seeds reduce fever, and promote a feeling of coolness.

Coriander Leaves act as stimulants and tonics. They strengthen the stomach and promote digestion by improving the discharge of urine. Coriander leaves, also known as cilantro, contain protein and fiber, and are rich in vitamin C and several minerals.

Ginger

Ginger improves digestion, prevents and manages stomach ulcers, protects against symptoms of colds and flu, and stimulates blood circulation. It has also been shown to be a very potent inhibitor of inflammatory compounds that contribute to arthritis and rheumatic conditions. Ginger also reduces blood cholesterol by improving liver function.

Have other spices you like to use that have health benefits? Please share them below!

Happy Eats!
@ashkalei

Just because you're cooking for one doesn't mean you have to shop for one or eat like a college freshman. Sure, there will be times when you desire that picture-perfect steak or have an insatiable craving for boxed mac & cheeze (hey, it happens), but it's far better to buy quantity (and quality) rather than going to the market every day looking for dinner.


One of the things that buying a lot of something allows me to do is portion it out. I know that doesn't sound all that fascinating and I know it really isn't an earth-shattering revelation. Doesn't matter. I can buy a 3-pack of pork chops at the grocery store or I can buy a 9-pack of double-cut (meaning they're twice as thick) for just a couple dollars more at a wholesale club (Costco, in my case.) Double-thick chops are great for stuffing, but if I cut them in half I'll have 18 chops at a fraction of the cost if I bought them from the local store. This goes for just about any protein. Properly prepped, wrapped & frozen, and I'm good for months. The only exception to this is fish. I never buy fish unless I intend to cook it within the next 24 hours, and I only buy it fresh, never frozen.


Now that I've gotten the (on average) most expensive part of a meal taken care of, what else do I need on hand? What things should I keep in stock that can be used in a variety of meals? Typically I try to have at least two frozen veggies (peas and sweet corn), 3-4 Russet potatoes, shallots (instead of onions), eggs, at least two types of cheese (Cheddar & Parmesan), various dried pastas & rices, and bacon. Add in a few secondary essentials (milk, 1/2 & 1/2, fresh & dried herbs and spices, bread) and I've got a wide array of cuisines to choose from: risottos, frittatas, chicken carbonara, gratins, etc. It really just comes down to what you're willing to make and how inventive you want to be.


Another thing - If the cost of stocking up on things is daunting or storage space is lacking, go in on it with a friend. I used to go halfsies on whole beef tenderloins with my father so I could enjoy the product without going broke at the same time.


Now, I've mentioned steak a couple times. One of life's great pleasures is a perfectly prepared steak. One of life's great tragedies is a horribly prepared piece of shoe-leather that was once a great steak. I can't in good conscience make a post on a cooking blog without offering a recipe, so here it is:


Butter-basted Pan-seared Steak with Sauteed Mushrooms (aka, heart-attack goodness)

6-8 ounce strip steak or filet
1/2 cup sliced mushrooms (porcini or baby bella)
2 tablespoons butter
1 tablespoon canola oil
salt & pepper


Season both sides of the steak with salt & pepper then set it aside (covered) on the counter for 20-30 minutes. Heat the oil in a stainless steel skillet (no non-stick!) over medium-high to high heat. Be sure to swirl the oil to evenly coat the pan. When the oil 'ripples' and just begins to smoke, tilt the pan slightly so the oil pools & place the steak in the pan. (Pooling the oil away from where you place the steak will prevent a lot of spitting and splashing when it hits the pan.) Level the pan and don't touch the steak for at least 3 minutes.


Using tongs, flip the steak and place the butter on top. Once the butter is melted, tilt the pan slightly and use a spoon to continuously baste the steak for 3-4 minutes. After 7-8 minutes total cooking time (steak will be medium rare) set the steak aside (covered) for 7-10 minutes. Meanwhile, add the mushrooms to the pan. You shouldn't need to add any additional oil or butter, but feel free to add more if you think it needs it. Saute the mushrooms until they are browned, adding salt & pepper to taste.


Plate the mushrooms, add the steak on top or along side and enjoy!

@GeekBoston

Update: @ashkalei and I didn't discuss our opening posts, and it just so happened that we had similar thoughts despite opposite opinions. For the record, I completely agree that buying fresh and local is great, especially for produce. Certain things should only be bought fresh and in small batches so they don't spoil. When you do buy in bulk, make sure it's something that can be stored or frozen long-term. Peppers, tomatoes and the like don't hold up well to being frozen. Believe me, I've tried. =)