From basil and bay leaf to saffron and sage, herbs and spices are underrated components of recipes that some people forget to incorporate in their cooking.
Although they are sometimes used in miniscule amounts, these tiny plants are powerhouses that have been used for centuries to enhance and elevate dishes of all cuisines.
Not only do herbs and spices provide flavor, but they also pack in plenty of nutritional value—let’s take a closer look at how you can incorporate them into your everyday recipes.
Herbs and Spices 101
While many people use the terms interchangeably, herbs and spices are actually slightly different. Both come from plants, but herbs are the green, leafy portion—like basil, parsley, or cilantro—while spices come from the root, stem, seed, fruit, or flower, like turmeric or cinnamon.
Herbs and spices increase the flavor of a dish because they are packed with aromatic compounds that add different complexities.
For example, basil adds a slightly sweet undertone, while cumin provides a savory, nutty element. They can also balance out a recipe’s flavor profile, counteracting any excess sweetness, saltiness, spiciness, or acidity—like how adding a touch of cinnamon to a pot of chili balances the heat and elevates the taste of the chilis.
In addition to flavor, the aromatic compounds found in herbs and spices also provide nutritional value, including antioxidants and anti-inflammatory compounds. Many of the longest-living people on the planet are heavy-handed with herbs and spices in their cooking, like the Okinawans of Japan that utilize ginger and turmeric, or the Sardinians of Italy who cook with oregano, rosemary, and garlic.
Although there are hundreds of health-supporting compounds in herbs and spices, some include curcumin in turmeric, allicin in garlic, gingerol in ginger, and carnosic acid in rosemary. These aromatic compounds improve health by fighting free radicals, reducing inflammation, and acting as anti-cancer agents, to name a few.
Why You Should Cook With Herbs and Spices
Experimenting with herbs and spices is a great way to increase your culinary creativity. By mixing and matching various dried or fresh herbs and spices, you can create unique flavor profiles and alter them based on your preferences. You can also learn more about different cultures and their cuisines by cooking with the traditional herbs and spices of that region. For example, Indian food is well-known for using cumin, coriander, and turmeric, while Italian cuisine is rich in garlic, rosemary, oregano, and thyme. By learning more about the cultures that use certain herbs and spices, you can become more confident in combining them on your own to create delicious dishes.
Herbs and spices can also be used to elevate the aroma of a dish—we all know the delicious scent of garlic gently cooking in olive oil. When many spices are heated or crushed, they release essential oils into the air. As a huge component of taste is smell, you can make the dining (and cooking) experience more enjoyable by elevating the aromatics.
Similarly, you can enhance the visual appeal of a meal by topping or garnishing your food with leafy green herbs like parsley, cilantro, or torn basil. Many people also mix in colorful spices like turmeric, saffron, or paprika to create yellow- or red-hued dishes.
How to Cook With Herbs and Spices
Some of the most well-known and most often used herbs and spices in recipes include garlic, ginger, cinnamon, black pepper, parsley, cilantro, and basil.
- Garlic: Although botanically garlic is a vegetable—it’s in the allium family, like onions—it’s most often used like an herb or spice. In recipes, garlic can be used fresh, dried, or ground into a powder, providing a more pungent and spicy flavor when raw. Cuisines all around the world use garlic in their recipes—it’s a staple flavoring agent in Italian, Spanish, Greek, Chinese, Korean, Thai, Middle Eastern, Indian, and Mexican dishes.
- Ginger: Ginger is a root that is a cornerstone of Asian, Caribbean, Middle Eastern, Latin American and African cuisines—and for good reason, as it’s immensely flavorful, adding a distinctive warm and slightly spicy note to recipes. Add ginger to Asian-inspired stir-fries, curries, soups, stews, marinades, or baked goods like gingerbread.
- Cinnamon: People around the world use cinnamon for its warming flavor and cozy aroma that lends itself well to both sweet and savory dishes. Most often used in desserts or breakfast recipes like oatmeal, pancakes, pies, and cookies, you can also add a touch of cinnamon to savory dishes like chili, curry, stews, and rice dishes.
- Black pepper: As one of two spices that are prominently displayed on kitchen tables all over the globe, black pepper provides a pungent, lightly spicy, and sharp taste to recipes that won’t overpower other flavors—rather, it complements them. Black pepper is a staple seasoning at all stages of a recipe, from marinating to cooking to finishing. Small amounts of pepper can also be added to some baked goods, like breads or spiced cakes, to add another element of flavor.
- Parsley: Although once relegated to a plate garnish, parsley is now used more and more to add freshness and a light peppery flavor to any meal. There are two types of parsley—Italian (flat-leaf) and curly—and both are great additions to Italian, Spanish, Middle Eastern, and Mediterranean dishes.
- Cilantro: Also known as the leaves of coriander, cilantro is a widely used herb that’s commonly sprinkled over salads, salsas, curries, tacos, and many other Mexican and Asian recipes. Cilantro has a bright and citrus-like flavor that complements spicy dishes, and is often used in marinades and dressings.
- Basil: The bright green and subtly sweet leaves of basil are most often used in Italian cooking, but many other Mediterranean recipes use it as well. Basil is also great as a garnish or when used to infuse oils or beverages like water and cocktails.
Key Takeaways
Herbs and spices may be small components of a recipe, but the flavor, aroma, and visual appeal they bring to the table is enormous. By adding them to each recipe you cook, you can elevate the flavor and the nutritional value of your dish.
This article was written in cooperation with John Robert