There’s a rich world of flavors to explore that won’t boost your blood pressure or increase your risk of diabetes complications. Try searing, sautéing or roasting foods—these methods bring out their natural sweet and savory flavors. These herbs and spices will also let you rely less on sugar and salt.
This warm, aromatic spice is perfect to bake with—and adds flavor to stews and chilies.
• Stir ½ tsp into plain yogurt, cereal, coffee or tea
• Add about 1 tsp to beef, pork or chicken stews for an exotic touch
Just a dusting adds a subtle layer of sweetness to soups or sauces.
• Add a pinch to cooked greens, such as spinach, chard or kale
• Sprinkle onto oatmeal
The herb imparts a sweet lemon flavor without adding liquid to your dishes.
• Stir into tea, jellies or baked goods
• Use with chicken, seafood, pasta or rice
This antioxidant- and fiber-rich spice adds flavor to a variety of dishes, especially Mediterranean cuisine.
• Add to sauces, and zucchini or eggplant dishes
• Sprinkle on roasted vegetables
This golden spice contains curcumin, a substance that may have antioxidant and anti-inflammatory properties. It’s often used to make curries.
• Sprinkle over eggs; add to omelets
• Add spice to canola oil and sauté potato cubes or vegetables
Look for tamarind—a sweet-and-sour fruit—in paste form. Popular in pad Thai and other Southeast Asian dishes, it adds umami (an earthy richness) to foods.