Back in ye olden days, children were told to ‘Eat your greens’. Now we’re more likely to say, ‘Eat your antioxidants’. We are all aware of the nutritious nature of fruit and vegetables and the life-giving vitamins, minerals and antioxidants they contain. But did you know that many humble herbs and spices are even more nutritious? And that they help to combat free radicals and cell damage more effectively than familiar superfoods like blueberries and broccoli?
The ORAC Score
The ORAC unit (Oxygen Radical Absorbance Capacity) is a method of measuring the antioxidant capacity of different foods or supplements. It was developed in the States by the National Institute on Aging in the National Institutes of Health. Research suggests that foods higher on the ORAC scale will more effectively neutralise free radicals that contribute to age-related cellular degeneration and various diseases. The more foods you eat with a high ORAC score, the more you strengthen your body’s defences against oxidative stress.
6 super-healthy herbs and spices
Several herbs and spices are the highest scoring foods of all on the ORAC Score. Surprised? It may surprise you further to know that those scores are for the dried or ground versions, which are a more concentrated source of antioxidants than their fresh counterparts. The top 6 herbs and spices are:
- ground cloves (score: 290,203)
- dried oregano (score: 175,295)
- dried rosemary (score: 165,280)
- dried thyme (score: 157,380)
- ground cinnamon (score: 131,420)
- ground turmeric (score: 127,068)
By means of comparison, raw broccoli scores 1510; a glass of cabernet sauvignon scores 4523; and wild raw blueberries score 9621. Clearly, it is worthwhile sprinkling these remarkable herbs and spices in everyday dishes to boost their nutritional profile. By doing so, we also enhance flavour and pleasure without adding calories. Isn’t it good to know that good health also equals good taste!
Ground cloves
“Cloves are wonderfully weighty and heady,” says Judy Davie, a leading food editor and author and a consummate healthy foodie who runs The Food Coach website. “But they have to be used sparingly. I like to add them to tagines or casseroles, anything that is going to be cooked slowly.” She also recommends studding a ham with cloves before baking it – a perennial Christmas favourite.
Try our beef rendang tok for a satisfying, rich dinner bursting with a heady aroma. Or for a sweet treat you might like to try our bran, banana and blueberry muffins.
Oregano
Oregano is the herb richest in antioxidant activity. It contains calcium, magnesium, zinc, iron, potassium, copper, boron, vitamin C, vitamin A and niacin. Judy likes to chop fresh oregano into a salad dressing. The ultra-healthy dried herb is a key flavour note in our snapper with Greek salad.
Rosemary
“Rosemary is an exceptional, beautiful herb,” says Judy. “I always use it in a rack of lamb. It’s also delicious in a marinade of olive oil, lemon and garlic for lamb. And I like to use the stalks as skewers for grilling meat, fish and vegies on the barbecue.”
Rosemary has a special affinity for lamb. Try our lamb and barley hotpot for a classic, hearty casserole.
Its distinctive tang adds interest to many other dishes. Another of Judy’s flavoursome suggestions is to chop dried or fresh rosemary finely and mix it with parmesan and breadcrumbs as a crust for fish or chicken breast.
Thyme
Thyme has a similar nutrient profile to oregano. It is also rich in vitamin K, which is used mainly in the synthesis of blood-clotting proteins.
Dried thyme is typically used for flavouring any kind of slow-cooked dish like soups, stocks and casseroles, but it can also be fresh and zesty as in our lemon and thyme lamb cutlets with tzatzkiki cucumber salad. It adds piquancy to egg dishes and teams well with beans like kidney beans and black beans. Try adding a sprinkle to the liquid when poaching fish for an enticing fragrance.
Cinnamon
Cinnamon teams well with cloves and they frequently appear in the same dish. It is also adds a welcome spiciness to many sweet dishes. Judy likes to sweeten a mug of hot cocoa with a cinnamon quill, which is an especially healthy way to wind down the day as unsweetened dark cocoa also boasts its own impressive ORAC score (55,653).
For yummy, wholesome treats flavoured with cinnamon try
Turmeric
Turmeric derives distinctive yellow colour from the pigment curcumin, which for centuries has been used as a powerful anti-inflammatory. It has a mild fragrance, but Judy warns that only a little is required otherwise its pungent flavour can overwhelm a dish.
It is the principal spice in dals and lentil curries, but also works well in fish and meat curries and Moroccan-style dishes. It is frequently used in spice blends like Moroccan seasoning and curry powders. Try our Moroccan vegetable tagine or spicy vegetable curry.