Many of us eat to live – instead of living to eat. Is it a long-held conviction that has many of believing that healthy can’t be tasty? Life is way too short and I am a firm believer that good healthy food must tickle our senses while being a joy to consume.
One of the reasons I love the anti-inflammatory lifestyle is the wide array and variety of herbs and spices available and easily accessible to help in the creation of meals that are just bursting with flavor. In addition to the flavorful nature of these herbs, there are also a ton of evidence-based studies which speak to their many health benefits.
There are many wonderful fragrant herbs and spices out there that are a joy to consume while having great health benefits. As I reflect on some of my favorite recipes, I have put together my top ten tried and true herbs to use in my cooking. I’ve also provided some little tips on how to include these cherubs into your daily food regimen. Best of all, most of these can be easily grown in a small herb garden or sourced organically from your local grocery store. Of course fresh is always best, but dried herbs work well too!
Basil
The smell of basil. There’s just something so intoxicating about it. Just a whiff takes my soul back to more ancient times complete with sunny, Mediterranean weather to boot! From pesto to vinaigrettes, to salads and tomato dishes, basil is an ancient herb which can essentially be used in many types of cuisine. Besides being a wonderful addition to many dishes, sweet basil has been shown to contain some anti-inflammatory properties, reducing the expression of inflammatory markers secreted from our immune cells responsible for disease.
Bay Leaves
As the cool weather sets in, think of stews, casseroles and crock pot delights. Yes! Many of your favorite winter comfort foods can absolutely be made with anti-inflammatory living in mind. One single bay leaf goes a long way in providing a robust and hearty flavor to your dishes. A study has found that bay leaf essential oil may be beneficial in relieving joint pain and inflammation. Enjoy the benefits by adding to your favorite winter dish, or apply the essential oil to sore joints for relief.
Cayenne Pepper*
Ok so before I get into this section, hear me out (lol!) As I have become a 30-something lover of tasty and flavorful food, I have found that this love extends to the enjoyment of (often extremely) spicy food. Cayenne pepper technically sits on the lower part end of the Scoville Scale for hot peppers, but I realize it may still be hot for some! However, just a pinch is really all you need to give your dish a tremendous boost of heart and soul with a little bit of kick. Cayenne does contain anti-inflammatory benefits as far as Check out this article by Lauren Holloway, RD which details the many benefits of cayenne, particularly for the relief of joint pain and to help relieve symptoms from the common cold or flu, important for our immune systems this time of year. *Please note though, that cayenne pepper is not allowed on the Autoimmune Protocol. I love to add a pinch of cayenne (ok, maybe a teaspoon or more…) to salmon, black beans and even sauteed kale to breathe a bit of life into my food.
Cinnamon
This time of year, the cinnamon that often becomes a staple in the pantry comes out for some exercise to grace many a holiday/seasonal recipe! While cinnamon may be great in helping the immune system to fight infections and for lowering cholesterol, it may also help to reduce inflammation which can lead to many of our modern diseases. This is incredibly important to help our bodies fight tissue damage caused by chronic inflammation and long-term illness. Sprinkle a dash into your oatmeal this winter, or enjoy it on top of a half a grapefruit (it tastes great!). If you’re a bit more adventurous (and for a bit of a twist) try it with this lentil tabouleh recipe for an aromatic treat 😊
Garlic
Aaaah gaaarlic! I can’t decide whether I’m more enthusiastic about hot and spicy seasonings or the wonderfully-odorous fragrance of this sweet bulb that seems to be ever-present in my kitchen. As a rule, garlic is so versatile and it’s a staple in many types of cuisine the world over. One of my best childhood memories was going to the Christmas markets in Germany and devouring a baguette of Knochlauch Brot (garlic bread) while bumbling along ungracefully in my snowman’s suit. I mean the fact is – you can’t really go wrong (until you smell my breath after I’ve been on a garlic binge I guess!) Some may exercise caution as garlic can upset the stomach due to its potency, but for those who love this little gem as much as I do (if that’s even possible) there are some great health benefits included in this package deal with respect to inflammation. Garlic has a pretty complex chemical structure, and much is still to be learned about the benefits of its compounds; however, studies conducted in previous years have been promising. A 2014 study showed that it may have cancer-preventive potential as well as providing a boost to the immune system. True to its exquisite fragrance, garlic likes to stick around for longer. Another study found that short-term heating reduces the health benefits of garlic, as allicin (the enzyme that gives garlic its aromatic perfume) loses much of its anti-inflammatory therapeutic potential when added to heat too quickly. After chopping it up, let it sit and stay for awhile – about 10 minutes before allowing it to heat and spread its joy!
Ginger
Ginger is a fragrant root that is so versatile in terms of use – yet it has the ability to be sweet, spicy and invigorating all at the same time! It adds flair to your stir fry or curry, while providing cozy comfort for a sore throat or queasy stomach. Ginger helps to reduce overall systemic inflammation in the body. This collection of studies/meta-analysis outlines the many benefits ginger offers for many inflammatory diseases, including arthritis and rheumatism, cardiovascular disease, Type II diabetes, and cancer just to name a few. Ginger can be used in many ways; you can even consume it raw and suck on its juices to reap the benefits! If you find it to be too strong at first, try it in a sweeter capacity until you get used to its power!
Parsley
Native to the Mediterranean, parsley is a flowering plant that comes in two common types: French curly-leaf parsley and Italian flat-leaf. Personally, I’ve had more experience with the flat Italian variety. While serving as a nice light, green addition to a heavy dish, parsley has also had many uses in personal care products around the world such as perfumes, soaps and creams. Parsley has a number of possible therapeutic benefits to include the treatment of hypertension, high cholesterol and diabetes – all diseases linked to chronic inflammation in the body. Add a sprig to your fish for an element of fancy, or simply chew on a piece to help freshen your breath (note: extremely helpful after a garlic night!)
Rosemary
I find that the lovely Rosemary is a herb that many either love or hate. I grew up amidst lots of hearty stews and casseroles and, of course, New Zealand (and Australian) lamb in which rosemary graced the dish in all her splayed glory. It tends to have a stronger, more aromatic fragrance to it and it can be an acquired taste. Apparently I’m the queen of strong odorous flavors, so I’m all for it! The essential oil of rosemary may be beneficial in the scavenging of free radicals – nasty minions responsible for damaging healthy cells and increasing inflammation, as evidenced by this study. In addition to lamb, rosemary is pretty versatile and goes well with most types of roast meat and provides an attractive centerpiece for the dinner table!
Turmeric
In recent years, there has been a lot of talk about the benefits of this ancient plant. You may recognize the powder from its vibrant yellow-orange hue. This plant has been used for thousands of years in Asia in everything from flavoring food to dyeing fabric and cosmetics. I enjoy it in a cup of tea – sometimes I add some extra fresh ginger to it for a bit of a kick! Turmeric not only has a vivid appearance but also some amazingly powerful benefits for our health – particularly for chronic inflammation. This type of inflammation is a prime culprit in the initiation of many common diseases that plague our society. These conditions include everything from Type II diabetes, high-cholesterol, anxiety and arthritis. For those who are more active, turmeric may even help decrease exercise-induced inflammation and decrease recovery time! However, it may be difficult to obtain the maximum health benefits of turmeric when consuming by itself. A 2017 study has shown that turmeric, when combined with piperine (black pepper) increases the bio-availability and effectiveness by 2000%! Enjoy the many advantages of turmeric sprinkled in with your favorite curry or dish and don’t forget the black pepper!
Thyme
This is another one of my favorite herbs which can be used in a variety of recipes. You can add it to chicken, red meat, or your favorite soup or stew. It’s so versatile and a little of this fresh herb goes a long way! There is some evidence of the anti-inflammatory properties of thyme, particularly for rheumatoid arthritis, but more research is needed before this can be confirmed. In the meantime, use the earthiness of time to add comforting and flavorful richness to your dishes.
***This article does not serve as medical advice. Though these herbs have a multitude of benefits, it is important to check with your doctor/physician with regards to any drug interactions/amounts of consumption you need to be aware of.
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