10 Spices Not to Live Without!

Let’s get SPICY!!! I really feel like spices are SO underrated. Maybe I was just late to the game, but when I was stuck in the world of diet culture I ate the blandest foods and never opened my eyes to spices or flavor in general. Once I started to see diet culture for what it really was, I began to have fun in the kitchen and expand my palate! This has in turn helped me to become more familiar with spices, and here are ten I simply just can’t live without (aside from the OGs, salt and pepper, those are must!)

1. Garlic powder- packs in a ton of flavor and is the most versatile spice IMO! Garlic has many nutritional benefits, the most of which you get when you use actual garlic cloves, but the powder is great for when you are in a time crunch! 

2. Cinnamon- I use cinnamon every.single.day in my coffee, it levels up my cup of joe and makes me feel cozy! Cinnamon is also noted for its many health benefits. It may reduce your blood pressure, improve your blood sugar, help with digestion, provide antioxidants and more.

3. Onion powder- similar to garlic, this powder is such a time saver, very flavorful and super versatile. I personally love to add this to my roasted veggies and to my proteins! 

4. Thyme- Thyme is like a dark horse, it adds so much to a dish without being overwhelming. I also feel like you can never mess up a dish by adding this. Personally, I love making lemon thyme chicken and serving it with some sort of starch. Recipe is below! 

5. Dried basil- nothing beats fresh basil but dried is truly so convenient! I love adding dried basil to a homemade tomato sauce or bolognese. Truly levels up Italian cooking. It’s a MUST in my kitchen.  

6. Oregano- olive oil+ oregano+ salt + pepper and a sprinkle of parmesan cheese…just WOW. Dip some crusty bread in there and thank me later :) 

7. Pumpkin pie spice- I think this one is self explanatory. I am a fall flavor pumpkin lover- all year round. Call me basic! BUT, pumpkin pie spice is really just a blend of fall flavors, like cinnamon, clove, ginger, allspice and nutmeg. It’s basically a hack that we all need. 

8. Turmeric- I will be honest, I do not grab this spice AS much as all of the others listed but I still had to include it because there is truly no other flavor out there like this. It also adds a super pretty yellow color to dishes, and has been known for centuries to contain medicinal properties. Food is not medicine, but it certainly can have health promoting benefits.  Spices are pretty cool like that! See the overnight oats recipe featuring turmeric below. 

9. Paprika- paprika is smoky and sweet! It's made from dried and ground red peppers and is truly great with eggs, in chili, soups, on meats or potatoes, and seafood, the options are really endless. I use this daily! 

10. Rosemary- Rosemary potatoes have a special place in my heart. There are ALOT of ways to use rosemary, but adding it to airfried potatoes really makes me feel like I accomplished some kind of culinary feat. That alone makes it a top ten! 

The bottom line is food, being in the kitchen, and meals in general should be EASY, but they should also be tasty, flavorful and FUN! I hope this blog helped to inspire you to make some DELISH and simple meals, using some new spices!!!

XOXOX, 

Lauren  

Two Spicy Recipes:

One Pan Thyme Chicken with Grapes and Veggies:

Serves 3.

Ingredients:

• 1 lb Chicken Breast

• 1/2 Acorn Squash (seeds removed, chopped)

• 4 cups Green Beans (trimmed)

• 1 cup Grapes (seedless, stems removed)

• 1 cup Grape Tomatoes (sliced in half)

• 1 tbsp Extra Virgin Olive Oil

• 2 tbsps Thyme (fresh)

• 1/4 tsp Sea Salt

Directions:

1. Preheat the oven to 400ºF (204ºC).

2. Line a baking sheet with parchment paper.

3. Place chicken, squash, green beans and grapes onto the baking sheet.

4. Drizzle the olive oil overtop and season with thyme and salt.

5. Roast for 25 to 30 minutes or until the chicken is cooked through. Enjoy!

Orange Turmeric Overnight Oats:

Ingredients:

• 1 cup Oats (rolled)

• 1 1/2 cups Oat Milk (unsweetened)

• 3/4 tsp Turmeric

• 1/4 tsp Cinnamon

• 2 tbsp Chia Seeds

• 1 Navel Orange (divided)

• 2 servings Unflavored Whey Protein (suggest: https://up2u.co/)

Directions:

1. Add the oats, oat milk, turmeric, cinnamon, protein powder and chia seeds in a large container.

   • NOTE: protein powder can be substituted with greek yogurt for protein as well! You may also use any variety you have but the unflavored will not distract from the delicious flavors of the recipe!

2. Zest and squeeze the juice of half the orange. Stir well to combine.

3. Seal and place in the fridge overnight or for at least six hours.

4. Peel and chop the remaining orange.

5. Divide the overnight oats into bowls and top with the chopped orange. Enjoy!

*If you do not own an unflavored whey protein and want to try a sample for FREE, try out Jenna’s favorite: UP2U protein! Click HERE and then enter code: UP2UJENNAW for a free sample of their goods!

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Written by Lauren Smith

Hey, I'm Lauren! I’m a Registered Dietitian at Happy Strong Healthy. I believe nutrition should add to the fullness of your life and make you feel empowered and confident!

Learn more about me and the HSH offerings here.