by Autumn Damiana 
One of the most popular health trends right now is to “eat the rainbow.” What this means is that as long as you have at least four or five colors of food on your plate, you will get a variety of vitamins and minerals and therefore have enough nutrients in your diet to be healthy. This “eat the rainbow” phrase is especially prevalent in schools and among those with children, because the idea is that if you promote healthy eating at an early age, it will carry over into adulthood as children mature and begin making healthy choices for themselves. The “color” theory of eating is not a bad one, as it is usually fresh fruits and vegetables that help make up the color eating palette. However, there is new evidence to support the idea that herbs and spices can also be part of this strategy.
Food scientists, doctors, nutritionists, and dieticians are investigating the health benefits of herbs and spices. These were once thought to contribute little in the way of nutrition, because they existed simply to flavor or visually enhance different foods. And yet, even that has become a recognized health benefit, because adding many different herbs and spices to food will, in fact, make food healthier because you can cut down on sugar, fat, and other empty calories without losing taste. Although herbs and spices are often eaten in small quantities, adding them often to meals will make them effective over time as more and more are ingested.
Polyphenols and Antioxidants
All plants, including herbs and spices, contain nutrients called phytochemicals. Polyphenols are a group of over five hundred phytochemicals recognized for their health benefits, mostly because they have antioxidant properties. Polyphenols are also responsible for giving plants their color. Herbs and spices, especially if they are dried, have high levels of polyphenols when compared with fruits and vegetables, because drying causes the polyphenols to become concentrated. Antioxidant-rich foods have long been known to have anti-inflammatory, anticancer, and antimicrobial properties, as well as the ability to improve certain conditions, like asthma, diabetes, and high cholesterol.
There have been few studies done on the overall effects of herbs and spices as they relate to health, since they are usually consumed on such a small level. Some herbs and spices, however, are receiving a lot of media attention because of their healing properties. For example, the capsaicin found in red chilies, chili powder, and paprika is said to be effective for weight loss. Curcumin, which is the active component of the yellow spice turmeric, is being touted as a miracle food because of its anti-inflammatory action on arthritis and chronic pain. All green herbs contain chlorophyll, which is loaded with vitamins and minerals and is thought to purify the blood. And let’s not forget the purple flower echinacea, which wards off colds and flu and stimulates the immune system. Just like with fruits and vegetables, herbs and spices of various colors, when combined, will contribute to overall health. Here is a short list of the rainbow of herbs and spices available:
Pink/Red: Cayenne, chilies/chili pepper, hibiscus, paprika, rose, saffron, sumac
Orange/Yellow: Asafoetida, calendula (pot marigold), cumin, dandelion, fenugreek seeds, mace, turmeric
Green: Too many to name here; some examples are basil, bay, chives, cardamom, cilantro, dill, fennel, green onions, lemon verbena, mint, oregano, parsley, rosemary, sage, tarragon, thyme
Blue/Black: Cornflower, juniper berries, nigella seeds, poppy seeds
Purple: Echinacea (coneflower, different from “cornflower” above), lavender, purple basil, purple sage, violets
Brown: Allspice, cinnamon, cloves, nutmeg, star anise, tons of others
White: Chamomile, garlic, ginger, horseradish, jasmine, sesame seeds, sweet woodruff
Multicolored: Mustard (yellow, black, brown), pansies (pink, red, orange, yellow, blue, purple, white), peppercorns (pink, green, black, white), salt (pink, red, blue, black, white, even gray!), tea leaves (green, black, white)
Get the Most Benefit from Herbs and Spices
Herbs and spices can be used dried or fresh. Dried are more concentrated in flavor—a general rule is that one teaspoon of dried herbs and spices is equal to one tablespoon fresh. The general shelf-life for dried herbs and spices is one to three years: usually one or two for ground or chopped and two or three for whole. Dried herbs and spices never spoil, but over time they do lose aroma, flavor, and (theoretically) nutritional value, so buy accordingly and date/label the jars. Because whole spices last longer than ground ones, it is a good idea to grind them yourself. This can be done using a spice grinder, a coffee grinder, or even a mortar and pestle. I personally recommend that you to invest in a good Microplane or other similar small grater. They are easy to clean and can be used on anything from cinnamon and nutmeg to garlic and ginger (as well as citrus zest, hard cheese, chocolate, etc.).
Fresh herbs taste wonderful and can really elevate a dish from ho-hum to wow. Sometimes the fresh herb is one of the main ingredients itself—for example, what would margherita pizza or caprese salad be without basil? In addition to flavor, scent, color, and texture, fresh herbs do add nutrients to any meal for the simple reason that they are, well . . . vegetables. The same is true of edible flowers. While these are often used for decoration or color (think candied violets or rose petal lemonade) they also have nutritional value. Growing your own herbs can be a fun and worthwhile pursuit, but if this is not an option, then you can maximize the health benefits from fresh herbs in other ways. Try to get herbs, just like vegetables, when they are in season and are at the peak of both freshness and flavor. Opt for locally grown herbs whenever possible. Often the region’s culinary heritage determines the herbs being grown in the area, like cilantro and oregano for Mexican cuisine.
Regardless of what fresh herbs you use, try to plan your meals around them, because they will fade fast, even in the refrigerator. Keep your fresh herbs in the “high humidity” drawer, where you would also keep lettuce. Put them in a plastic bag with a napkin or paper towel, which will soak up the condensation, and change this often or the herbs will rot. When the herbs start to wilt, they can still be used as long as they are not yellow, brown, or slimy. To preserve the herbs, lay them on a cookie sheet and freeze them, and then transfer them to a container you can keep in the freezer. As an alternative, you can pack an ice tray with chopped fresh herbs, fill it with water, and then freeze it. The resulting herb ice cubes can be put in a plastic bag until you want to thaw them for use. Keep in mind that freezing most herbs will change their composition, rendering them limp or mushy, but they will retain their flavor.
Tea Blends
Tea usually starts with white, green, or black tea leaves. However, herbal tea combinations exclude the tea leaf altogether and use only noncaffeinated ingredients, like herbs, spices, flowers, and fruit. Whatever your tea preferences, you can easily create your own blends. Start with a common base, such as tea leaves, mint, or chamomile, and then add in a complimentary herb or spice, such as ginger, hibiscus, or lavender. From there you can keep building layers of flavor, color, and complexity.
It’s best to use dried or dehydrated ingredients in your tea blends because they have more concentrated flavors that are unlocked when you add them to water and brew the tea. To become more adept at making your own blends, taste each ingredient on its own and become familiar with the flavor so you can figure out what pairs well with what. One readily available blend I enjoy is spicy chai, containing green cardamom, black tea, brown cinnamon and clove, white ginger, and multicolored peppercorns; another is the lightly floral Evening Repose, made from pink rose petals, green lemon verbena and peppermint, blue cornflowers, purple lavender, and white chamomile.
Ramen “Hacks”
Look up this phrase online and you will be inundated with recipes, instructions, and ideas on how you can elevate the lowly instant ramen noodle into something more palatable or even delicious. This can be really important for anyone who is on a budget and needs to get by sometimes with this cheap meal option. The herb and spice suggestions will not only impart a better flavor, but they will also add some much needed nutrition if you include a variety. This is a DIY meal: there are so many protein, vegetable, sauce, and seasoning variations, that it’s impossible to give a real recipe. So here are some of the best herb and spice options for you to try:
Red: Chili flakes (crushed red pepper) or chili powder
Orange/Yellow: Cumin (powder or seeds)
Green: Cilantro (fresh or dried), chives (best used fresh), green onion flakes, tarragon (dried)
Blue/Black: Poppy seeds
Brown: Cinnamon (use sparingly), star anise (add whole to the broth—gives it a Chinese five spice flavor)
White: Garlic powder, ginger (grated, which is very strong, or powdered), onion powder, sesame seeds
Multicolored: Basil (any varietal fresh or dried), peppercorns/pepper (any color), salt (use garlic or celery salt, or try something gourmet, like Himalayan pink or French gray)
Go easy adding your herbs and spices (especially salt) if you are using any of the enclosed ramen seasoning packet. If you would like to skip the seasoning packet all together, that’s even healthier. Plain, unflavored ramen is like a blank canvas that on which you can paint any colors and flavors you like.
Moong Dal with Panch Phoran
This is adapted from a simple vegetarian Indian recipe that tastes wonderful and satisfies even a meat-and-potatoes kind of person like my husband. It uses hulled and dried split mung beans (moong dal ) as its base, but whole or sprouted mung beans will work, or you can substitute lentils of your choice.
Panch phoran, sometimes called “Indian five spice,” is the real star of this dish. You can make it yourself by combining equal parts of these seeds: yellow cumin and fenugreek, green fennel, brown mustard, and black nigella. (Just so you get the right spice, nigella is also called kalonji in India. In English-speaking countries, it goes by a number of misleading names.) Funky, skunky, sulfuric yellow asafoetida is traditionally used in this recipe, and if you are feeling brave, I highly recommend that you try it. Once cooked, it has a really deep, complex umami flavor, and I don’t think the moong dal recipe tastes nearly as good without it. Look for it labeled as hing powder. The recipe also calls for orange turmeric and optional red saffron-flavored rice.
Moong Dal
1 cup mung beans (or lentils)
3/4 teaspoon salt
3 cups cold water
2 teaspoons ghee (or use vegetable oil)
1/4 teaspoon asafoetida (or substitute garlic powder and onion powder mixed together to make 1/4 teaspoon)
1/2 teaspoon panch phoran
1 large tomato, peeled, seeded, and chopped
1/4 teaspoon turmeric
In a bowl, rinse the beans well and pick out discolored grains. Drain in a strainer and put into a pot with the salt and water. Stir to mix and bring to a boil. Reduce heat to low and simmer as per bean (or lentil) package directions.
Stir occasionally, especially near the end, to prevent sticking. When the beans are almost done, heat the ghee in a small pan over medium-high heat. Add the asafoetida and panch phoran. Stir until the spices sizzle and pop, about 30 seconds. Add the tomato and turmeric. Mash the mixture together with a wooden spoon to puree.
After 3 minutes, add the tomato mixture to the cooked beans. Simmer for a few more minutes. Serve over bowls of saffron rice (or use turmeric to flavor the rice, which will compliment the recipe). You can also eat the moong dal with naan or pita.