Written by: Kirby Moir, RDN, LDN, Food City Registered Dietitian

March is recognized as National Nutrition Month; this year’s theme is Celebrate A World of Flavors hoping to spark interest in global cultures and cuisine. 

When looking for cultural authentic recipes you may find spice blends recommended.  Spices blends are a simple way to allow you to be creative and adventurous with your cooking.  

 

Spices can help:

Add Flavor and Aroma. Spices can transform a meal by adding a range of flavors, from a hint of sweetness to a kick of heat. They also give beautiful aromas; the smell of a meal excites the palate before the first bite. 

Enhance taste of food. We always think of salt as our go-to when a meal tastes too bland, but there are other spices that bring out the natural flavors of food.

Change or enhance color. When cooking with certain spices, such as turmeric and paprika, it will give color to the foods making them brighter and more appealing.

Seasoning with spices can be intimidating when unfamiliar but trying out new flavors can add a new spin on a favorite dish.  

Here is a simple guide to common spice blends from around the world:

SPICE BLENDS

Za’atar – Bitter Warm

Cultural cuisine: Moroccan, Middle Eastern

Spice blend: Thyme, sesame seed, sumac

Pairs with: Eggplant, sweet potato, squash, carrots, chicken, beef 

 

Herbs de Provence – Earthy

Cultural cuisine: French 

Spice blend: Rosemary, marjoram, thyme, oregano, sage, tarragon

Pairs with: Zucchini, tomatoes, potatoes, beef, lamb, fish

 

Ras El Hanout – Spicy and sweet

Cultural cuisine: Moroccan, Northern Africa

Spice Blend: Cardamom, clove, cinnamon, paprika, coriander, cumin, nutmeg, peppercorn, turmeric

Pairs with: Carrots, dates, tomato, onion, lentils/beans, beef, chicken

 

 

Garam Masala – Warm, sweet, bitter

Cultural cuisine: Indian 

Spice blend: Cinnamon, nutmeg, cloves, cardamom, peppercorn, coriander, turmeric, cumin

Pairs with: Broccoli, cauliflower, squash, potatoes, curries/rice, lentils, beef, chicken 

 

Five Spice -Warm, sweet, bitter

Cultural cuisine: Chinese, Taiwanese, Vietnamese 

Spice blend: Cassia, clove, fennel, star anise, Szechuan, peppercorns

Pairs with: Mushrooms, carrots, celery, peppers, stir fries, tofu, duck, chicken, beef

 

Curry powder- Warm, spicy

Cultural Cuisine: Indian 

Spice blend: Turmeric, coriander, cumin, fenugreek, red pepper

Pairs with: Cauliflower, cabbage, zucchini, green beans, chicken, lentils, tofu, curries, rice 

 

Shakshuka 

Northern African -Middle Eastern Dish -Ras El Hanout 

2 tablespoons olive oil

1 medium onion, diced

1 red bell pepper, seeded and diced

4 garlic cloves, finely chopped

2 teaspoon paprika

1 teaspoon cumin

¼ teaspoon chili powder

¼ teaspoon nutmeg

1 28-ounce can whole peeled tomatoes

6 large eggs

salt and pepper, to taste

Feta cheese 

1 small bunch fresh cilantro, chopped

1 small bunch fresh parsley, chopped 

 

Heat olive oil in a large sauté pan on medium heat. Add the chopped bell pepper and onion and cook for 5 minutes or until the onion becomes translucent. Add garlic and spices and cook an additional minute. Pour the can of tomatoes and juice into the pan and break down the tomatoes using a large spoon. Season with salt and pepper and bring the sauce to a simmer. Use your large spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5-8 minutes, or until the eggs are done to your liking. Garnish with chopped cilantro and parsley.

 

 

Slow Cooker Curry Stew

Indian – Curry Powder

2 lbs. stew meat (beef or lamb), cut into 1 inch cubes

2 medium onions, cut into 1 inch pieces

3 carrots, sliced

1 (14 oz.) can beef broth

1 large (28 oz.) can diced tomatoes, undrained

2 tsp. garlic powder

2 Tbsp. The Spice Hunter Curry Seasoning Blend or The Spice Hunter Indian Hot Curry Blend

Salt and pepper to taste

 

Combine all ingredients in slow cooker. Cover and cook on high for 4 hours or on low for 8 hours. Season with salt and pepper to taste. Serve with rice or noodles of your choice. Slow cookers vary; cooking times are approximate.

 

 

Ratatouille

French - Herbs de Provence

Ingredients:

3 tablespoons olive oil, plus more as needed

1 medium eggplant, peeled, cut into medium (½-inch) or large (¾-inch) dice

Salt as needed

½ large onion, small dice

1 to 2 green or yellow bell peppers, cut into medium (½-inch) or large (¾-inch) dice

2 medium summer squash (zucchini, golden squash, etc.), cut into medium (½-inch) or large (¾-inch) dice

2 to 4 cloves garlic, minced

1 can (28 ounces) crushed tomatoes or 4 to 6 fresh tomatoes, cut into medium dice (½-inch)

1 to 2 tablespoons fresh herbs -herbs de Provence)

Freshly ground black pepper

 

Heat a heavy bottomed skillet or stock pot over medium high heat. When hot, add 3 tablespoons oil and let heat, about 15 seconds. Add eggplant, season with salt, and sauté until tender, 5 to 7 minutes. Remove to a bowl. Add more oil if needed, then add onion and peppers; sauté until onions are just starting to color and peppers are tender, about 2 minutes. Add squash; sauté until tender, about 3 minutes. Add garlic; sauté until fragrant, about 30 seconds. Stir in half the tomato and reserved, cooked eggplant along with herbs, salt to taste and several grinds of pepper. Add remaining tomato if you want and when liquid starts to bubble, reduce heat and simmer to blend flavors, about 10 minutes. Check seasoning, then serve immediately or hold, refrigerated, up to 5 days. May be served hot or at room temperature.