Spice up your Life!

Your Spice Rack should be your very best friend in the kitchen. The term Clean Eating is generally coined with “plain” and “bland” tasting food. I’m here to tell you that’s not the case at all! The secret is to kick up the flavor and function of your foods with great tasting spices and herbs.

Here’s a list of my favorite spices to use, where to use them and why they’ll benefit your body!

Basil: High in antioxidants, potassium, manganese, and vitamins A and K. Add to: tomato sauces, salad dressings, pesto, chicken and fish dishes

Cayenne Pepper: Suppress hunger, sustains satiety and increases metabolism. Add to: eggs, chicken, ground turkey, brown rice, chili

Chili Powder: Vitamin A and C. Add to: ground turkey, chicken, eggs,

Cinnamon: Aids in balancing your blood sugar levels, increasing metabolism and improving brain function. Also reduces blood sugar levels, LDL cholesterol, triglycerides, and overall cholesterol levels. Add to: oatmeal, coffee, yogurt, baking, sweet potatoes, butternut squash

Crushed Red Pepper: Aids in digestion and circulation and boots immune system. Add to: eggs, chicken, ground turkey, brown rice, chili

Cumin: Rich in antioxidants, iron, and manganese, which help keep your immune system strong and healthy. Add to: rice, stir-fried vegetables, and Tex-Mex dishes.

Garlic Powder: Reduces Cholesterol and strengthens the immune system. Add to: eggs, chicken, ground turkey, brown rice, chili

Onion Powder: High in calcium, potassium, magnesium. Add to: eggs, meat dishes, brown rice

Oregano: A potent antioxidant with the phytochemicals lutein and beta carotene. Good source of iron, fiber, calcium, vitamin C, vitamin A, and omega-3 fatty acids. Add to: salads, meat dishes

Paprika: Contains capsaicin which is known as a powerful anti-inflammatory, which can ease chronic conditions like arthritis and joint pain. Add to: meat dishes, brown rice

Parsley: An excellent source of vitamin C, iron, calcium, and potassium. Add to: salads, rice, grilled fish, and sauces.

Rosemary: contains terpenes, which slow down free radical development and stop inflammation. Add to: soups, meat dishes

Thyme: a good source of vitamin K, and manganese. Add to: eggs, chicken, fish

Also Try Mrs. Dash Salt-free seasonings. These are GREAT tasting!! Rather than using salt and other seasoning packed with tons of salt, I love to use Mrs.Dash out of so many flavors you can totally substitute it for anything you name it.


My family also likes to use those McCormick seasoning packets to make quick and easy dinners. While not a bad idea when in a pinch, I always check the ingredients list to make sure there isn’t any added sugar, salt or other ingredients I can’t pronounce. (Here’s a trick, if you can’t pronounce an ingredient, it’s not clean). Otherwise, I make my own seasoning combination and store them with the rest of my spices. Here’s a few:

Taco Seasoning: 1 T chili powder, 1 T ground cumin, 1 T garlic powder, 1 T onion powder, 1/2 T crushed red pepper

Italian Seasoning: 3 T oregano, 3 T parsley, 3 T basil,1 T garlic powder, 1 T onion powder, 1 T thyme, 1 T rosemary, 1 T sage

Tilapia Rub: 1 T paprika, 1 T ginger, 1 T black pepper, 1 T dried mustard, 1 T oregano, 1 T chili powder, 1 T chili powder

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