A cook without an arsenal of spices and perfectly paired fats is like an artist without paint or brushes!

If you want to take food from bland to delicious, you are going to have to step outside the familiar. I’m still learning all the time about new spices or herbs, and how to pair them with the appropriate fats. It’s a process, but hopefully this chapter will ignite some curiosity in you and inspire a trip to the spice section of your grocery. Just a small investment in time and money is going to pay off in a big way.

“Cooking is like love. It should be entered into with abandon or not at all.”

—HARRIET VAN HORNE

I remember when I took my first real cooking class. It was at the Culinary Institute of America (CIA) in St. Helena, California, many years ago. And, wow, I learned so much about how simple things in the kitchen could become so powerful when used properly. For example, salt: I learned how much it opened up the flavors of foods. I learned how many different flavors olive oil can have, and how to use spice taken from peppers. (Of course, the most fun was tasting wine with simple foods like a strawberry, salt, lemon, or avocado to experience just how effective pairings are, but that’s for another chapter of another book!) For now, let’s look a little deeper at what we are working with.

Herbal Therapy

Most spices don’t taste great on their own. I love biting into some wild peppermint or wintergreen if I see it growing by my house, but have you ever chewed on a sprig of rosemary or gnawed a cinnamon stick? Not so great. That’s because most spices are actually a plant’s version of chemical weapons: Their flavors are generated by chemicals designed to protect the plant from insects and fungi, and they don’t have complex flavor profiles the way fruits do; the primary compound in mint is menthol; in thyme, thymol. So we use them in small doses, and we get big results.

Curry, turmeric, smoked paprika, pink Himalayan salt, cumin, ghee, coconut oil . . . ever heard of these, or used them? Flavors like these are going to change your life.

That’s not just in the kitchen, by the way. Spices improve your health by making real food taste better, but they also have specific health benefits of their own. In one study, people were shown how to use spices in place of salt. After, the subjects were able to cut their sodium use by an average of almost 1,000 milligrams a day. That’s the equivalent of five servings of Pringles! More than that, it’s the difference between what most Americans consume (about 3,300 mg) and what doctors recommend (about 2,400 mg). And I don’t have to tell you that too much sodium plays havoc with your blood pressure.

Flavors are chemicals, but maybe we ought to think of them as medicines. Here are some of the particular benefits you’re getting from spices while your tongue is doing a happy dance:

• Turmeric: Helps to reduce inflammation and turns off the actions of the genes responsible for obesity.
• Horseradish: Turns off the action of genes responsible for growing new fat cells.
• Black pepper: Reduces depression, inflammation, and arthritis; improves the skin’s ability to tan without burning.
• Cinnamon: Improves insulin response and protects against diabetes.
• Dill, fennel, mint: Combat digestive issues.
• Oregano: Helps to reduce fever, congestion, and achiness.
• Cayenne: May improve circulation and metabolism.
• Mustard seeds, garlic, rosemary: Contain antioxidants that slow aging and may help to combat cancer.

Now, overhauling your pantry with new and fresh spices and cooking fats is not going to be the cheapest thing, but it will make the simplest food amazing. The first thing you should do, however, is pull out all those little bottles you’ve accumulated and toss anything you don’t remember buying because it was too long ago. Here are the general shelf lives of spices and herbs:

• Whole spices and dried herbs, leaves, and flowers: 1 to 2 years
• Seeds (fennel, sesame): 2 to 3 years
• Whole roots and rhizomes (such as ginger): 3 years
• Ground spices and herb leaves: 1 year
• Ground roots and rhizomes (such as ground ginger): 2 years

Some of the flavors that I’ve fallen in love with: Sweet potato toast with Madagascar vanilla ghee. Ground turkey with curry. Pulled pork with smoked paprika. Butternut squash roasted in coconut oil. They’re just suggestions, of course: I will help you understand what goes with what generally, but your kitchen is your own playground, so go ahead and mess around!

“Creativity is allowing yourself to make mistakes. Art is knowing which ones to keep.”

—SCOTT ADAMS

Let’s talk about salt for a moment. I used to be very light-handed until I went to the CIA and realized how powerful it can be—if you use the right kind. Today I almost never use traditional table salt; I’ve moved on to kosher salt and sea salt. If you want to be flashy you can get pink Himalayan, fleur de sel, or flaky sea salt . . . just not table salt. Table salt is bland and plain because it’s processed; its natural minerals have been stripped away so what’s left is pure sodium chloride. It can also come in iodized form, in which iodine is added to the salt. Either way, it’s not natural, and definitely missing the distinctive flavors of the minerals that occur naturally in higher-quality salts.

Eat While You Cook!

You’ll find that when a new recipe doesn’t taste quite right, you can save it with some combination of salt, spice, acid, sweetener, or rich fats. Promise, I do it all the time. That’s why you have to taste your food as you go. Have to! I probably taste and balance flavors at least three or four times. It’s an art, which means there is no wrong, just what you like!

If a dish tastes bland, use this cheat sheet to help get it up on its feet.

THE FOOD	THE SPICES AND FATS
PORK	Salt, pepper, rosemary, thyme, mustard, paprika, onion powder, garlic powder, cinnamon, ghee, avocado oil, olive oil, sage
FISH	Salt, pepper, paprika, coriander, onion powder, avocado oil, ghee, ginger, dill, cilantro
RED MEATS	Salt, pepper, oregano, thyme, rosemary, coconut sugar, onion powder, garlic powder, olive oil
VEGETABLES	Salt, pepper, paprika, curry, turmeric, oregano, chives, garlic powder, onion powder, lemon, rosemary, thyme, cayenne, ghee, avocado oil, olive oil
SWEETS AND DESSERTS	Salt, cinnamon, nutmeg, cardamom, vanilla, balsamic, maple syrup, honey, cloves, ginger

Put Your Herb Garden to Work

Most of the herbs and spices you’ll use throughout the year are dried, but don’t forget about the real power of fresh herbs like thyme, rosemary, basil, parsley, mint, and cilantro. There are so many variations that I am learning about right now since I planted a big garden right outside my kitchen door. If you can grow herbs in your backyard, on your porch, or on a windowsill, they’ll help keep your kitchen tasting, and smelling, great all year. Here’s what to do with them:

• Basil: Meat, vegetables, fruit
• Cilantro: Fish, vegetables
• Mint: Vegetables, fruit
• Parsley: Fish, vegetables, fruit
• Rosemary: Meat, poultry, pork, fruit, vegetables
• Thyme: Meat, poultry, pork, vegetables

How to Live More Richly

I hope that by the time you’ve arrived at this chapter, you’re already convinced that the old saying “You are what you eat” doesn’t apply to fat. The fat we eat helps support our endocrine system, keeps us full, and plays a huge role in a number of body functions, from muscle building to fat burning.

And fortunately, the healthiest fats are also the tastiest. These oils are all rich in heart-healthy omega-3 fatty acids, monounsaturated fats, and lauric acid (all good for you), and contain lower levels of omega-6 fatty acids (which we eat too much of). The right balance of fats will help control inflammation, making weight loss easier, while taking your taste buds on the ride of their lives!

Cross these off your shopping list: corn oil, sunflower oil, soybean oil, “vegetable” oil (it’s usually made from soybeans), palm oil, and safflower oil. They’re all cheap oils that are primarily made up of inflammation-boosting omega-6 fatty acids.

CANOLA OIL

Why It’s Healthy: Ever eaten a canola? You sorta have, if you’ve eaten broccoli; canola oil comes from the seeds of a plant in the broccoli family, and it’s a great source of omega-3 fats. A study review in Experimental Biology and Medicine found that people who achieve a balance of omega-3s similar to that found in canola oil are better able to ward off cancer, arthritis, and asthma. It’s also rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that may help control weight, according to a study in the Journal of Functional Foods.

How to Use It: For everyday cooking, canola oil is your best choice. It’s flavor-neutral (so you won’t taste it as strongly as olive or coconut oil), and it can withstand very high levels of heat. Use canola oil in place of vegetable oil and you’ll make an enormous impact on your health.

COCONUT OIL

Why It’s Healthy: It’s a great source of lauric acid, a medium-chain saturated fat that your body can convert into energy more easily than other types of fat.

How to Use It: Anytime you’d normally reach for butter—for example, to fry some eggs—try reaching for coconut oil instead. It tastes great drizzled over sweet potato hash browns, and it’s terrific for frying chicken breasts.

AVOCADO OIL

Why It’s Healthy: A top source of heart-healthy monounsaturated fats that help raise your “good” cholesterol and keep you feeling full. Avocado is rich in vitamins B and E and potassium, and it’s one of the top go-to fats for people following a Paleo diet.

How to Use It: Like a salad oil, or drizzled over fish. It also pairs nicely with tomatoes, watermelon, grapefruit, and oranges.

GHEE

Why It’s Healthy: Ghee is clarified butter, and easy to make at home. Just put some sticks of butter in a small saucepan, melt them and bring to a gentle boil, then cook over low heat until the water in the butter has evaporated and the milk solids have sunk to the bottom of the pot and browned. Skim off any foam remaining on the surface and reserve the clear yellow liquid, which you can then store in a sealed jar. Ghee is lower in lactose than whole butter, and rich in butyrate, a fatty acid that’s linked to decreased inflammation.

How to Use It: Any way that you’d use butter; you’ll get all the flavor but little if any of the lactose.

MACADAMIA NUT OIL

Why It’s Healthy: It’s hard to find, but macadamia nut oil is 84 percent monounsaturated and super-rich in omega-3 fatty acids. It’s also a source of phytosterols, compounds associated with decreased cancer risk.

How to Use It: Try using it in baking, stir-frying, and oven cooking. Toss slices of sweet potatoes with the nut oil and bake in a preheated oven at 350ºF for 20 minutes or until crispy.

OLIVE OIL

Why It’s Healthy: Extra-virgin olive oil may increase your levels of serotonin, a hormone associated with happiness. It’s also a source of antiaging compounds called polyphenols, which help improve bone strength and brain function.

How to Use It: Use the expensive extra-virgin stuff for dressing salads, vegetables, and cooked foods. When you’re using olive oil to cook with (and it’s really versatile), go ahead and use the less-expensive regular or light versions.

WALNUT OIL

Why It’s Healthy: Walnut oil can actually help your body respond better to stress and keep its blood pressure steady, according to a study at Penn State. Walnut oil is also rich in certain types of polyunsaturated fatty acids that have been shown to increase calorie burn and boost metabolism. And walnuts are richer in omega-3 fatty acids than any other nut.

How to Use It: Use it in place of extra-virgin olive oil for an extra nutty kick. You can make a quick salad dressing by mixing it with balsamic vinegar and a pinch of sea salt.

FLAXSEED OIL

Why It’s Healthy: Flaxseed is packed with ALA, an omega-3 fatty acid that helps keep your weight stable, reduces inflammation, and keeps your blood vessels healthy.

How to Use It: You can’t really cook with flaxseed oil, although you can add it to baking recipes that call for vegetable oil. Try using it instead of olive oil or mayo when whipping up sauces, pesto, or a tuna salad.