Top 5 Spices for the Next Generation of Comfort Foods

Here's the thing about comfort food. Usually, the reason it's "comforting" is that it's so heavy and rich and full of fat, that it wraps your mind in a soothing fog that briefly helps you forget your troubles. Sometimes, we all need a dose of this type of comfort. But the so-called comfort foods, like fried chicken, lasagne, onion rings, mac n' cheese, or (my favorite) stuffing, tend to rely on fat rather than flavor for their appeal. I like to think that I've mostly evolved past falling for this trick, although I will occasionally give in to a craving for something heavy and rich. However, I've also learned to seek comfort in much healthier food, ever since I discovered the wonderful world of spices.

Growing up, vegetables were something to be suffered through. They were flavorless filler on the plate, served for nutritional value and nothing more. I don't blame my mother for her lack of ingenuity when it came for preparing veggies; she comes from a Swedish background where salt, pepper, and dill are primarily the only seasoning to catch on. I can envision my grandmother's spice rack with its set of Schilling brand powdered spices, untouched since the 70's. I still love my grandmother's cooking, but I'm not sure how she pulls it off. My guess would be butter, and lots of it.

When I became a vegetarian (and now, as a pescatarian) I had to quickly learn how to blend flavors together so that our staple meal (vegetables, protein, and some kind of starch) wouldn't become boring when served night after night. While going to school for Chinese medicine, I was excited to learn that certain spices have medicinal qualities as well.

Here are my top-5 favorite spices, their uses, and a little bit about what they do for you!

 Cinnamon

In Chinese medicine, Cinnamon is a go-to herb for fighting off colds and infections. It's also a so-called blood mover, relieving pain and preventing clots (aka: blood stasis), aiding in the prevention of heart disease. These effects have recently been backed by modern research, and it's also known to help stabilize blood sugar. I add cinnamon to pretty much everything, especially Southwest or Mexican-inspired dishes, like chili, for it's hint of smokey sweetness. Many of my mornings start with oatmeal that has been heavily spiced with cinnamon.

Garlic

Most people already know about the wonders of garlic. It is antimicrobial, meaning it fights infections, and its chemical constituents can regulate fat formation and reduce inflammation. It also helps relax the blood vessels to reduce hypertension. Nutritionists recommend using garlic in at least one meal a day to maximize it's benefits. Again, I find that garlic helps boost the flavor of pretty much any meal I make, and it's part of nearly every sauce I throw together. However, I am a garlic-lover and not everyone is in that same boat. Roasting or boiling garlic before you add it to your dish will help reduce its pungent bite.

Ginger

Ginger is ubiquitous in Chinese herbal formulas, used fresh, dried, powdered, juiced... even applied to skin and hair. The reason it is included so often in formulas is because of its ability to soothe the intestinal muscles, prevent gas and stop nausea, thereby making the other herbs easier to digest. It has been proven effective as a preventative against motion sickness, morning sickness, and other conditions where vomiting is a symptom. Its anti-inflammatory properties are currently being studied and there are big implications for arthritis sufferers. Ginger is at home in Asian-inspired dishes. It is not a flavor that hides in the background, so you kind of have to build the rest of your meal around it. Or, you can always have a cup of ginger tea or a capsule of powdered ginger if you're not a fan of ginger-based dishes (sorry, gingerbread doesn't count!).

Hot Peppers

Spicy peppers contain a chemical called capsaicin, which acts on the pain and heat receptors in our mouths (or eyes, or noses, if we're unlucky!). Even though it seems counter-intuitive, this chemical actually reduces inflammation and has a positive effect on the sensory nerves. Studies have found that rats fed a diet containing spicy food suffered less from arthritis symptoms and neuropathy. It also lowers the risk for Type II diabetes and obesity. Furthermore, spicy foods make you eat slower and induce the release of endorphins, which can leave you feeling satiated after a meal without having to add a ton of fat. If you feel like you can't handle much spice, the trick is to build up a tolerance slowly. Try adding just a few pepper flakes to your meal, then keep upping the ante. You don't need to be sweating to get the full benefits, but you should feel a little bit exhilarated when you put the fork down!

Basil

There is no flavor quite like basil. For me, it is the quintessential smell of summertime, and I rarely include it in my cooking during the months I can't go out and pick it fresh from my garden. It has antimicrobial, anti-inflammatory and anti-oxident properties. Its smell also has a positive effect on mood. The same can be said for many of the other herbs that are commonly used fresh: oregano, rosemary, sage, etc. I add basil liberally to pizzas, Italian sauces, and Asian-inspired stir-fries, and I also bake it into bread, put it on sandwiches, and eat it up with plain tomatoes. 

The bottom line is this: herbs and spices tell our brain "this tastes good!" and add to the satisfaction we feel when a meal is finished. When we add flavor, we can cut down on fat and still keep a meal interesting. This helps prevent us from reaching for a snack an hour later.

Want to know more? Here's the site I referenced for compiling this list! The World's Healthiest Foods.

Get your Greens!

Even though, as I write this, we're in the middle of an April blizzard, I know that salad green season is right around the corner. Spring turns every backyard into a salad bar with nettles, dandelion, and my very favorite, lambs' quarters, there for the picking. But I have a confession to make. Even though I'm a (mostly) vegetarian, I don't like salads. Very occasionally, I'll find a salad that speaks to me, but for the most part I always feel unsatisfied after eating what essentially amounts to a big bowl of leaves.

What could be prettier than a whole mess of colorful veggies mingling in a cast iron pan?

I like to justify my salad aversion by saying I'm living in accordance with traditional Chinese medicinal teachings, which assert that all food should always be cooked before eating. I know this concept opposes what so many of us have been taught, which is that raw food has more vitality and cooking destroys vitamins in vegetables. From a TCM point of view however, it is taxing for the digestive system to process cold or raw food, and for those of us whose constitution tends towards energy deficiency, we may not be able to adequately break down and absorb food that hasn't been cooked first. Cooking basically begins the process of digestion in the pan - warming the food to body temperature, breaking it down and unlocking all the goodness so our body can absorb it without expending precious Qi.

This article in Scientific American confirms some of what TCM doctors have been saying for thousands of years: cooking vegetables breaks down their cell walls, making many of the vitamins within them easier for our bodies' to absorb. However, there is a trade-off in some cases; while it tends to boost the bioavailability of some good things, like lycopene in tomatoes and beta carotene in carrots, cooking can lower veggies' levels of some vitamins, like vitamin C. The conclusion? A mixture of cooked and raw fruits and veggies in your diet increases your chances of getting the full spectrum of nutrients from your food.

Well, I know from experience that raw greens - shall we say - "disagree with me," and I've had many patients report the same thing. I also just don't find them palatable, and ultimately the trick to eating more vegetables is to find ways to prepare them that make them appealing to you.

So I've done some experimenting over the years and here are:

Five great ways to sneak greens into every meal without settling for just a salad

Steam them: Kale, chard, and other varieties of greens that are tough or bitter in their raw form become sublime when you steam them just for a minute or two. It's quick and rounds out any fish or meat dish better than potatoes (nutritionally, anyway), or you can serve them with rice and call it a (light) meal. Our favorite way to prepare them is this:

1. In a deep frying pan with a lid, saute a clove of minced garlic in a little sesame oil for about a minute
2.Turn off the heat and add a little water, enough to fill the pan to a depth of about one finger breadth, and bring to a boil
3 Add your greens, broken up into bite-sized pieces of course, and cover. Lower the heat to a simmer and steam for 2-5 minutes, until the leaves are bright green and just wilted.
4. Meanwhile, combine 1 T soy sauce, 1 t brown sugar or honey, 1 t rice or balsamic vinegar, and a good pinch of sesame seeds or any other ground nuts (they're even better toasted)
5.

Strain off any excess water that remains and then toss with the soy sauce mixture

Sunny spinach, almond and lemon pesto

Make a pesto: I don't know what the actual rules are regarding pesto, but as far as I'm concerned "pesto" consists of the following: any green leaves, nuts, and oil blended into a paste. Basil + pine nuts + parmesan and olive oil is most traditional, but any time I have some salad leaves that are getting to be a little past their prime, I make a pesto with whatever's lying around. Then you can add a wallop of concentrated greens to virtually anything - I made this and spread it on frozen pizza last night:

- 2 C spinach leaves
- 1 clove garlic
- 1/2 C almonds
- 2 T parmesan, grated
- 1 t lemon juice
- Approx. 2 T olive oil

Combine the first five ingredients in a blender or food processor, slowly adding olive oil until everything is blended to a fine paste. Add salt to taste.

Add them to pasta: Dandelion greens, arugula, and spinach are fabulous mixed into red sauce - just add to the sauce in the last minute or two of cooking. Beet greens and chard are yummy with cheesy pasta dishes. You can steam them separately and then toss them together with the pasta and sauce.

Don't you feel healthier just looking at it?

Make a soup: There are lots of unexpected soups that either include greens or give them a starring role.  Sweet pea and romaine soup is one of my favorites for spring - it's super elegant and lively. Bok choi, eggs, and green onions come together with soy sauce and other pantry staples to make an easy egg-drop soup. Beans and greens are made for each other - this Italian white bean soup with mustard greens sounds awesome.

Juice 'em: I'm not a big "juicer" (you know, that whole aversion to cold, raw food thing), but I'm coming around on smoothies. You need vitamin C and B12 to absorb iron, which I'm perpetually struggling to get into my body. I like this powdered stuff: Perfect Food Raw Organic. It turns any juice or smoothie into a "Green Superfood" and is the best way I've found to get your greens at breakfast. I know other people love wheatgrass juice, kale juice, etc. It's a great way to supplement your diet and get those vitamins you lose with cooking, but remember you also lose fiber when you make straight-up juice.