11

SPICE BLENDS FOR INSTANT FLAVOR

Let’s face it—there are some evenings you have absolutely no interest in coming home, opening a cookbook, and figuring out what to make. Even as a chef, I get it, but don’t let an off night derail your new healthy lifestyle. I have created twenty-five of my favorite spice blends for you to use whenever your meal has to be fast and easy and, of course, taste insanely delicious. You can sprinkle these on some plain, basic ingredients to instantly transform them into something special. Even when you’re short on time and can’t cook a full recipe, these blends are the foundation for making any meal scrumptious in as much time as you have. The rest is simple.

You have been using spices in the recipes for Phases 1 and 2, but this chapter will take your spice knowledge up a notch and show you how to customize any recipe. In this chapter you will find recipes for well-balanced flavor profiles of blended spices that will make healthy food mouth-watering and fun. Once you are comfortable using these blends, cooking will become an adventure of your choosing that can take you anywhere in the world.

You can make batches of the blends to store in airtight jars away from direct light, heat, and humidity to preserve the freshness of the spices and herbs. Kept this way, your spice blends should last about a year. If you store your blends in the refrigerator or freezer, make sure they are in an airtight container or plastic bag, because condensation can form when you take them out. The condensation can cause oxidation, which results in quick flavor loss, as I explained on here. You can store the blends in good-looking mason jars with airtight lids. Some other storage solutions that might work for you include keeping your spices in a kitchen drawer or using a decorative box that complements your kitchen. Have fun using creative and interesting labels on the storage jars. With these prepared spice blends waiting for you, you will be able to make palate-pleasing meals in a snap. As you get familiar with how spices work together, you can move on to creating original blends for your own kitchen or to share with friends. When you make your own blends, you can have fun getting innovative in naming the flavor profile.

Like a Kid in a Candy Store

The spice blends we were able to design during the Blue Cross Blue Shield of Illinois program was like me being a kid in a candy store. My favorite was the Dill Pickle Spice Blend. I worked with spices and ingredients I had never used before. When I got home, I paired them with Chef Judson’s recommendations. They were fabulous. I can’t wait for The Spice Diet book to hit the shelves, because I now consider myself a healthier foodie! I am so ready to lose weight and keep it off forever!

—Anne M.

HOW MY SPICE BLENDS CAN MAKE YOU A SUPERSTAR IN THE KITCHEN

I started creating the spice blends for myself. After crazy days cooking for others, I often want to throw something simple together to eat. I play no games when it comes to my food and serious flavor, and these spice blends give me everything I need. As you become familiar with the spices and blends, be conservative with the amount you use until you know the impact of the flavor on your food and your palate. I use the blends for spiced-up snacks, dressings, dips, main dishes, and much more. The following suggestions will show you how to put the spice blends to good use:

Sprinkled on raw “healthier” nuts, such as almonds, pecans, pistachios, and cashews, which I roast on a baking sheet in a 350ºF oven for snacks. It takes no more than 5 minutes. I add some dried cherries and golden raisins, and I am in a crunchy, sweet, and savory euphoria—with no interest in being brought back to reality. I make a lot at a time and store my spiced nuts in a tightly covered jar or plastic container. I must admit that I have to portion these jewels in small plastic bags, so I don’t overindulge. Here’s a little secret: You can take them with you to work or carry a bag with you when you are out and about. You can keep a bag in your glove compartment for an emergency snack to hold you over until you get home to your choice of healthy foods.

Sprinkle a blend you like on freshly popped popcorn for an added flavor kick.

The spice blends enliven salad dressings. Just mix one part vinegar or fresh lemon juice with four parts of extra-virgin olive oil in a jar, add about 1 teaspoon of spice blend, then seal the jar and shake it up. The oil in the dressing releases the flavors of the spices. Be sure to taste test the dressing. It’s better to start using the blends conservatively and adding more to reach the flavor blast you want. This salad dressing will keep in your refrigerator for up to 2 weeks. If you use dairy, preferably nonfat Greek yogurt, or fresh vegetable purees like cauliflower or avocado in the dressing, the dressing should keep for up to a week. Don’t forget to also work in a “foodie’s” best friend—garlic—as well as fresh herbs like thyme, dill, parsley, mint, and chives in any combination.

You can make tasty dips with the spice blends. Mix some into nonfat yogurt or plain hummus, and you have a tasty dip for raw vegetables or kale chips.

You can mix a blend with low-sodium chicken, beef, or vegetable stock to use as a base for soup.

I sprinkle spice blends on steamed vegetables that have been tossed with a touch of olive oil or grapeseed oil. Using a spice blend on roasted vegetables also adds a flavor kick. Put pieces of broccoli or cauliflower, halved Brussels sprouts, carrot chips, or whatever vegetable you are using in a plastic bag and shake the veggies up with a bit of olive oil until they are coated. Remember that a little oil acts as a flavor releaser. Put the vegetables on a parchment-lined baking sheet, which will save you cleanup time, and sprinkle your spice blend of choice on the veggies. You can sprinkle the vegetables with a spice blend before or after you roast them. When you roast the vegetables with the spice blend and oil, the spices cook with the veggies and produce a more pronounced, deeper flavor. Roast in a 375ºF oven for 30 to 45 minutes, depending on how crispy you like your vegetables. When you take the pan out of the oven, taste a piece of veggie and sprinkle it with a bit more spice blend if needed. I roast vegetables in large quantities, because they make great snacks. I store them in a covered container on the counter or in the refrigerator, depending on how quickly I eat them. They are my replacement for greasy, salty chips.

Spice blends make delicious dry rubs. Pat a blend liberally on meat, poultry, or fish before cooking. Score the meat lightly, which means to cut small gashes in the surface of the meat, so that the flavors penetrate more deeply. The amount of time you should refrigerate the rubbed meat before cooking depends on how strong the flavor of the spice blend is. More powerful blends require less time. Marinating time varies from 15 minutes to several hours. For heightened flavor, let your meat marinate overnight. It’s up to you and the amount of time you have.

You can make a wet rub, or paste, by adding the spice blend to a moist ingredient. You might try yogurt, mustard, finely chopped garlic, horseradish, or olive oil. A wet rub will stick to the food more easily. Sometimes I brush a small amount of oil on a piece of fish, sprinkle on some spice blend, and bake, broil, or grill the fish.

To make a traditional marinade, mix ¼ cup water, ¼ cup vinegar or lemon juice, ¼ cup olive oil, and a little more than 1 tablespoon spice blend. You might want to add 1 teaspoon chopped garlic. Coat the meat you are cooking with the mixture and let it marinate, covered, in the refrigerator. Poultry and fish need less time marinating than meat. Meat needs at least 1 hour to overnight to marinate for the best flavor. Poultry and fish require only about 15 minutes.

The spice blends add flavor to simple, healthy sauces.