9 Essential Spices and Herbs
The South Beach Diet
Boost the flavor of your meals with these essential spices and herbs.
Cooking with herbs and spices is a great way to boost the flavors of your dishes. From savory herbs like basil and oregano to spices like red pepper flakes and black peppercorns that turn up the heat, a little goes a long way. In many recipes, fresh and dried herbs can be used interchangeably without sacrificing flavor. You'll just have to experiment. The rule of thumb is to substitute about 1 teaspoon of dried herbs for each tablespoon fresh.
Allspice
What it is: This spice is not a blend of "all spices" as the name suggests; rather, it's the dried berry of a type of evergreen tree. Its fragrant flavor is reminiscent of a mixture of cloves, cinnamon, and nutmeg.
Use it in: Sauces, baked goods, fruit compotes, and marinades. It's also the main ingredient in Caribbean jerk seasoning.
How to buy it: Ground or whole; however, the novice cook is better off buying the ground version (since it's easier to use).
Basil
What it is: Basil is a plant from the mint family, and it comes in a number of varieties.
Use it in: Basil is commonly used in Italian and Asian cuisine and makes a great addition to tomato sauces, pizza, and pestos. You can also use the fresh leaves to garnish meat and fish dishes. Basil works well in combination with garlic and oregano.
How to buy it: You can usually find fresh sweet basil in the supermarket at most times of the year, but it's also a good idea to keep some dried basil on hand.
Bay Leaves
What it is: Bay leaves come from the laurel tree commonly found in Mediterranean countries.
Use it in: Bay leaves' pungent flavor makes them an ideal seasoning for soups and stews. When cooking with bay leaves, remember to remove the leaves before eating the finished dish. Bay leaves are bitter, tough to chew, and could get caught in your throat.
How to buy it: You can purchase whole bay leaves in most supermarkets, and they can be kept indefinitely in an airtight container.
Black Pepper
What it is: Black pepper is the unripe berry of a vine plant. It should not be confused with cayenne pepper, red pepper, and bell peppers, which are all fruits of the capsicum family.
Use it in: You'll find black pepper in almost every South Beach Diet recipe. Black pepper is used throughout the world to season almost any dish. You can use it in soups, stews, salads, marinades, and even in some desserts. Keep a pepper mill on your dining table for those who want to add a little kick to their food.
How to buy it: White and green pepper are both variations of black pepper and have their place in the kitchen, but black pepper is the one you absolutely must have. You can buy black pepper whole or ground—freshly ground pepper is ideal for cooking.
Cinnamon
What it is: Cinnamon is the inner bark of a tropical evergreen tree.
Use it in: Cinnamon is the most common baking spice and is also frequently used in Southeast Asian and Middle Eastern cooking. In America, cinnamon is usually used in baking, but it is also great with fruit or cereal.
How to buy it: You can purchase cinnamon in stick form or ground. Ground cinnamon is easier to work with when baking, while stick cinnamon is useful for flavoring drinks or larger dishes (such as curries).
Garlic
What it is: Garlic is the root of a plant in the lily family.
Use it in: Garlic is an indispensable ingredient in Italian, Asian, and Mexican cooking. It's also believed to have many medicinal properties.
How to buy it: You can purchase garlic either fresh or as a powder. Fresh garlic is great for making marinades, salad dressings, and for adding to olive oil when you're sautéing meats and vegetables. Use garlic powder to season sauces and stews (or when you're out of fresh garlic).
Oregano
What it is: Oregano is the leaf of an herb in the mint family and a relative of basil.
Use it in: Oregano can be used fresh or dried and is most commonly associated with Mediterranean food—especially pizza. Try adding it to meat dishes, sautéed vegetables, and tomato sauces. It can also be added to grilled fish and salad dressings. Crush the leaves before using to release more flavor.
How to buy it: You can purchase both fresh and dried oregano in your supermarket.
Red Pepper Flakes
What it is: Red pepper flakes are made from fiery orange peppers known as "chiles."
Use it in: Red pepper flakes are a common ingredient in Mexican, Creole, Cajun, and Asian cooking. Since the flavor of red pepper intensifies as it cooks, you only have to use a small amount. Red pepper flakes make a great addition to eggs, marinades, meat dishes, chili, and salads.
How to buy it: Crushed red pepper flakes come in different types, such as cayenne, ancho, and bell. You can buy red pepper flakes at your supermarket.
Thyme
What it is: Thyme is the leaf of a shrub in the mint family.
Use it in: Thyme can be used fresh or dried and is a common ingredient in French and Mediterranean cooking. Thyme makes a great addition to most meat dishes and adds flavor to tomato sauce and chili. It's commonly used along with garlic, basic, and oregano.
How to buy it: You can purchase dried or fresh thyme in the supermarket. Fresh thyme provides a more pungent flavor to cooked foods and also makes a good garnish.
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