Spice Up Your Life: 9 Disease Fighting Spices and How to Use Them

Spices don't just make your food tasty, there is also a great deal of research about the therapeutic and disease fighting effects of herbs and spices. It turns out that even small amounts of the following nine super spices can have an impact on your health and well being. Since the active compounds in herbs and spices degrade over time, it's important to buy them at their peak and pay attention to "best buy" dates. Always replace yearly and use fresh if available.

Learn more after the jump.

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Superfood Facts: Chia Seeds

Chia is an edible seed that comes from the desert plant salvia hispanica, a member of the mint family and is grown in southern Mexico. Although most people only know chia seeds as the main component of chia pets, they are a nutritionally complete superfood. In pre-Columbian times, they were a main component of the Aztec and Mayan diets. Chia seeds were the basic survival ration of Aztec warriors. One tablespoon was believed to sustain a person for 24 hours. After the Spanish conquest, the growing of chia was banned because of its use in Aztec religion. Commercial production of chia has resumed in Latin America and it has gained recent notoriety due to the New York Times bestselling book, Born to Run, which chronicles the Tarahumara tribe in Mexico. The Tarahumara are barefoot runners who effortlessly run 50 to 100 miles at a time and heavily utlize the power of chia seeds in their diet.

Consuming chia seeds is very easy. You can sprinkle the seeds on cereal, yogurt or salads, or create a chia gel that can be used for baking, sauces or smoothies. To make chia gel, mix 1/3 cup chia seeds in 2 cups of water and refridgerate for 10-15 minutes. I will be posting some chia seed recipes this week!

Read more about chia seeds after the jump
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Superfood Facts: Barley

Since ancient times, barley has been a staple of food and drink. The earliest evidence of wild barley is believed to date back to 8500 BC. It is also believed that barley beer was the first drink developed by Neolithic humans. Over the years, the health benefits of barley have been widely studied and documented. In addition to fiber, vitamins and antioxidants, it cooks quickly and can be used in a huge variety of dishes. 

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Superfood Facts: Cauliflower

I have never been a huge fan of cauliflower, but I promised my Grandma that I would make some recipes and give it a try. So, I decided to do some research and it is one powerful food! It is a member of the cruciferous veggie family, which makes it a cousin to my favorites, brussels sprouts and kale and is packed with cancer fighting nutrients! Grown in Italy and Turkey since 600 BC, it is now grown and enjoyed all over the world. Keep an eye out for some cauliflower recipes in the next few days.

Cauliflower health facts after the jump.
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Superfood Facts: Fennel

Fennel is a aromatic and flavorful herb that is both versatile and nutrient-dense. It is indigenous to the shores of the Mediterranean and its uses date back to the ancient Greeks who believed it gave longevity, strength and courage. In Greek mythology, Prometheus uses the stalks of fennel plants to conceal fire he stole from the gods. I just picked up some fresh fennel, so keep an eye out for some tasty recipes this weekend!

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Superfood Facts: Kale

Kale is a nutritional powerhouse that belongs to the Brassica family, a group of leafy green veggies (including cabbage, collards, and Brussels sprouts) that have gained superfood status due to their health-promoting, cancer-fighting, sulfur-containing phytonutrients. There are several varieties of kale; curly kale, ornamental kale, and dinosaur (aka Tuscan) kale. Each variety differs in size, taste, texture and appearance.

Kale has many incredible health benefits, including:

• Lowers cancer risk in at least five different types of cancer. These researched include bladder, breast, colon, ovary and prostate. The Isothiocyanates made from glucosinolates in kale play a primary role in achieving these risk lowering benefits.
• The glucosinolates in kale also support the body’s natural detoxification, all the way down to the genetic level
• Kale is an excellent source of Omega-3’s. Just 100 calories worth of kale to provides more than 25% of our recommended daily Omega-3 fatty acids.
• Kale is a phenomenal source of Vitamin K. One cup provides more micrograms of it than any other food on the planet. Vitamin K plays an important role in helping regulate our body’s inflammatory process.
• Kale has over 45 different flavinoids, which have both antioxidant and anti-inflammatory benefits. This broad spectrum of antioxidants helps the body prevent cancer, chronic inflammation and oxidative stress.

More info after the jump!

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Roasted Brussels Sprouts

Most people hate brussels sprouts. Many have terrible childhood memories of being forced to eat overcooked, mushy sprouts and have vowed never to eat them again. The issue here is not the sprouts themselves, but overcooking. When overcooked, brussels sprouts release the sulphur smelling glucosinolate, sinigrin. This is the reason so many people profess to hate them, having only ever experienced overcooked sprouts accompanied by a nasty sulfur taste and smell. 

In the last year, I have become a brussels sprouts lover. My secret: roasting. Roasted sprouts retain all their flavors and nutrients and have a bit of crisp to them. I am on a mission to convert all my family and friends. 

Brussels Sprout Facts:

• Pound for pound, brussels sprouts have two times as much Vitamin C as oranges. 
• High in fiber, Vitamin C, Vitamin K, folate, and magnesium
• Member of the cruciferous vegetable family, which have been linked to lowered cancer risk, oxidative stress, and heart disease rates.
• Research has shown they are free radical scavengers, protecting the cell's DNA from damage and injury by carcinogens.
• They also benefit GI health, improving bowel motility, peristalsis, and reducing appetite, assisting in weight loss. 

Brussels sprouts are so simple and easy to prepare. Check out my quick and flavorful roasted brussels sprouts recipe after the jump!

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Superfood Facts: Quinoa

I discovered quinoa 5 years ago and am always finding new ways to incorporate it into my diet. I recommend cooking up a big batch and using it throughout the week.

Some great quinoa facts:

• Pronounced Keen-Wah, this fabulous food is actually a seed, not a grain and related to the spinach family. It has been grown for centuries in South America, where it was a staple of the Incan diet.
• It cooks and tastes like a grain and is a healthy alternative to other grains/carbs in your cooking.
• Quinoa is a great source of both protein and fiber. It contains all 9 essential amino acids, making it a complete protein. It is also an excellent source of magnesium, copper, calcium, phosphorous and zinc.
• Quinoa is easily digested and gluten-free. 
• It is sold in three varieties, white, red, and black. They are all nutritionally identical, with red having slightly more fiber. 
• The best part about quinoa: it cooks in ONLY 10 minutes! 

Quinoa Links:

1. NPR: Quinoa, A Sacred, Super Crop
2. Livestrong: The 5 Things You Need to Know About the Health Benefits of Quinoa
3. The World's Healthiest Foods: Quinoa