Gastronomic and therapeutic benefits of herbs and spices |09 September 2022

With the recent celebrations of the African traditional medicine day on August 31, we couldn’t let the opportunity pass to give homage to herbs and spices which are ubiquitous in our Creole cuisine.

Herbs and spices are noteworthy in the plant-based arena not least because of their exquisite flavour but also their nutritional and health benefits.

They are used extensively in many cuisines around the world to enhance the aroma, taste and appeal of the final dish. Additionally, many of them also have medicinal properties and are used in the prevention and treatment of various ailments.

Differences between herbs and spices

Herbs are the leaf part of a plant that is used in cooking and can be used fresh or dried and include for example thyme, parsley and basil.

Spices usually come from any other part of the plant such as the root, flower, fruit, seed, and bark. Examples of spices include cinnamon, cloves, nutmeg, cumin and turmeric.

Benefits of herbs and spices

Research has shown that herbs and spices have an abundance of phytochemicals such as alkaloids and phenols which have both antioxidant and anti-inflammatory properties therefore protecting our body cells from harmful chemicals and reducing inflammation.

Herbs and spices therefore have an important role in our diet in the prevention of many non-communicable diseases (NCDs) like diabetes and cardiovascular diseases, when coupled with other good lifestyle choices.  

Due to their flavour, when added to foods, herbs and spices can help you to cut back on salt, sugar and saturated fats which in excessive amounts are all linked to an increased risk of NCDs.

Culinary uses of herbs and spices

Although herbs and spices can really be used in any dish of your choosing, let us go through some ideas for some of the common herbs and spices available locally so that we can have you including them more often in your meals.

Thyme

Thymol is the main compound in thyme that gives it its distinct flavour. Thyme can be used in the preparation of bread, chicken dishes like stews and roasts, fish such as grilled fish or fish stew, soups or in salad dressings.

Parsley

Parsley is a source of several flavonoids, especially luteolin and apigenin which have antioxidant properties. Parsley works well in egg dishes like omelette or frittata, pasta, rice dishes like fried rice, salads, sauces, fish, seafood and vegetable dishes.

Mint

The most active constituents of mint include various flavonoids, phenolic acids, and lignans providing various health benefits. Mint is commonly used in many beverages like cocktails, mocktails, juices or smoothies. These should however be consumed occasionally. Other interesting ways of using mint include in grilled or roasted chicken or meat, in sauces, dips and vegetable dishes. Mint also works well as a flavouring for plain yoghurt or fresh fruit salad.

Rosemary

Rosemary contains a number of phytochemicals, including rosmarinic acid which has been found to have anti-inflammatory properties. It is one of the most flavourful herbs which works well in many dishes made using fish, poultry or meat either roasted, grilled, as a stew or stir fry. It can also be used in bread, sauces and soups.

Basil

Basil is a source of aroma compounds and essential oils containing biologically active constituents that possess antimicrobial and antifungal properties. Basil is well known for its use in pesto but it pairs really well with tomatoes and can be used in pasta sauces, tomato soup and tomato salad. It also works well in potato dishes, with fish, prawns, meat and chicken. It can be added to pasta, rice and egg dishes.

Cinnamon

It is hard to imagine a Seychellois household without cinnamon. In addition to its use in local dishes, cinnamon can be added to our oatmeal, tea, fruits such as banana, and yoghurt. Aside from its common use in baked goods it can also be used in savoury dishes using chicken, meat or vegetables. The flavour and medicinal use of cinnamon is due to a compound called cinnamaldehyde which has antioxidant activity along with many other health benefits.

Ginger

Ginger is well-known in its use as a treatment for nausea. Additionally, many components in ginger have been found to have anti-inflammatory and antibacterial effects. Ginger is widely used in many savoury creole dishes. It is also common in Asian dishes like stir fries and curries. It can also be used in baked goods, as a tea or in smoothies combined with other vegetables and fruits.

Garlic

Garlic has a powerful compound called Allicin which gives it its anti-inflammatory and antioxidant properties. Allicin however is only formed after the cells in the garlic have been cut or crushed. Garlic is also a common spice in most households here. In addition to how we commonly use it, it can also be added to salad dressings and bread.

Tips for cooking with herbs

• Dried herbs are more strongly flavoured than fresh therefore a little goes a long way.

• Some herbs are more robust than others such as rosemary and parsley and will retain their flavour during the cooking process therefore these can be added at the start of your cooking; others like coriander should be added towards the end or used as a garnish.

• The flavour of herbs fades with time, so discard dried herbs after 12 months from the time of opening or by the use by date, whichever comes first.

We hope that we have been able to inspire you to include more herbs and spices in your meals. But we don’t want it to end here. We encourage you to search the internet to get more inspiration on healthy dishes that uses herbs and spices in innovative ways.

Thank you for joining us this week on our Eat for Our Health page. Look us up on Social Media - Eat for our health Seychelles on Facebook and @eat4ourhealth on Instagram.

And don't forget to drop us a little email on myhealthyplatesc@gmail.com and let us know how you're doing with these ideas, or better still, share your favourite dishes or tips.

Yours in health

The E4OH Team