Judy E. Buss

Falling into a cooking rut may encourage you to “medicate” your kitchen creations with the old standbys such as bacon, butter, sugar, cheese and cream, or to reach for frozen “convenience food.” (How did these rascals find their way into your kitchen?) Luckily, spices come to the rescue and, along with herbs and a few other friends, delishify any food. Spices are the aromatic, dried parts of plants, except for their leaves and stems (herbs). They are central to a seasoned cook’s kitchen arsenal and include dried bark, roots, seeds, twigs, and berries.

There are hundreds of spices to choose from, but even having just a few at your disposal can turn boring dishes into an exceptional culinary experience. Spices are used whole or ground into a powder. When food is described as spicy, it means that it is hot, as in the Oriental kimchi, for example. Most spices though, are not mouth searing; they are flavor bombs which lend a magnificent taste to any dish and can be used in soups, grain dishes, meat, vegetable salads, even fruit salads and desserts.

Basic spices worth buying are cinnamon, allspice, cloves, cumin, nutmeg, cayenne, and black pepper.  Curry powder, another talented flavor star also worth purchasing, is used in numerous ethnic dishes. It is actually a blend of herbs and spices ground into a powder. There is no need to buy the most expensive spice brands; cheaper ones work just as well.

Try using CINNAMON in new ways: in a carrot salad, with raisins and orange juice; on your cooked breakfast oatmeal; or mixed with a mashed sweet potato or squash.  Sprinkle CUMIN and lemon juice on stir-fried boneless chicken nuggets; corn salsa; or bean soup. Add a dash of NUTMEG to cauliflower florets and steam them. Use CURRY POWDER in lentil salad; on halved, hard-cooked eggs; in chicken salad mixed with any cooked whole grain; in vegetable stew; or sweet potato soup. The sky is the limit!

When using spices, keep them away from steaming food, as they will be ruined by moisture. Simply measure the needed amount away from your stove. They may also lose some of their flavor and aroma after 6 – 12 months so use them frequently and restock your spice rack.

Spices are not only exciting flavor enhancers; they also contain powerful nutrients and medicinal agents. Various spices are used as natural remedies to help alleviate many conditions, from pain, indigestion, to inflammation and more.

Explore the wonderful world of spices. Travel to faraway places without leaving your kitchen; your taste buds and body will thank you!

GERMAN-STYLE RED CABBAGE
4 servings
4 cups shredded red cabbage
1/2 cup raisins
1-1/2 tablespoons olive oil (not extra virgin)
1/8 teaspoon pepper
2 tablespoons wine vinegar
1-1/2 tablespoons whole wheat flour
3/4 teaspoon ground cinnamon
3/4 teaspoon ground nutmeg

Place the shredded cabbage in a small saucepan and enough water to just cover it. Mix in the raisins, oil, and pepper. Cover, and bring to a boil over medium heat. Reduce the heat to medium-low and cook about 12 minutes, until the cabbage is tender. Do not overcook.

Meanwhile, in a cup, mix the vinegar and flour with a fork until smooth. Set aside. To the cabbage add the cinnamon and nutmeg. When the cabbage is cooked, add 4 tablespoons liquid from the cabbage to the flour mixture in the cup and mix well until blended and smooth.

Gradually add the flour mixture to the cabbage, stirring constantly. Any remaining flour lumps can be dissolved by pressing them with the back of a spoon against the pot wall. Cover, and cook slowly 5 minutes until the liquid is thickened, stirring occasionally.

Serve with meat and potatoes, (if desired) – a traditional German dinner.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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