A Spice Rundown (+ Our Favorites!) and Nourishing Family Recipes

Eating healthy to stay healthy!

Happy December! We have a lot of fun, creative content coming your way this month, including healthy eating tips for the holidays, our takes on the “feed a cold and starve a fever” debate, lots of recipes, and a holiday gift guide!

Today, we are sharing our favorite spices and how we use them, along with tips for adding more spices to your meals, in our Seasonal Food section. Plus, our favorite family-friendly nourishing meals that you can make in no time to support your health during the holidays. Enjoy!

Later this week look for:

• Our takes on whether to “feed a cold, starve a fever”

• Boosting your immune system

• How to use ginger to combat upset stomach (plus a Digestive Ginger Tonic recipe)

• Our favorite kitchen tools

And more!

We want to know: What do you do to boost your immune system? Share in the comments!

(P.S. Become a paid subscriber to join the full conversation.)

Our Favorite Spices

Dr. Weil:

Spices are one of the simplest, most joyful ways to elevate both the flavor and the healthfulness of your food. I’ve always recommended having a well-stocked spice cabinet. Personally, I like to buy spices in bulk and store them in the refrigerator to maintain their freshness, color, and potency.

It’s hard to pick just a few favorite spices, but here goes:

• Red pepper flakes are a staple for me. They add heat without overwhelming a dish, and also have many health benefits - they contain capsaicin, which has metabolic and circulatory benefits. I like to use red pepper flakes in everything from pasta and roasted vegetables to Asian stir-fries and Italian sauces. When you’re buying red pepper, look for a bright, vibrant red color; dull flakes usually mean the spice has lost flavor and nutritional value. I prefer more flakes to powder.

• Allspice is one of my all-time favorite spices. It’s wonderfully aromatic - like cinnamon, cloves, and nutmeg all in one. I use it in tomato sauces, soups, and even pickles. If possible, buy whole allspice berries and grind them yourself. Whole spices retain their oils longer than ground spices, resulting in a richer flavor.

• Cumin is another favorite spice. It’s a cornerstone of Indian and Latin American cooking, and also has digestive and antimicrobial benefits. There are so many dishes you can add it to, but especially beans, lentils, curries, and roasted vegetables.

Diana:

Spices are truly the easiest way to improve any meal, and can be a fun way to show off your cooking style. If you’re newer to cooking, I can’t recommend enough that you play, explore, and get comfortable with them. Most great dishes rely on a combination of spices to create depth and balance, so it’s tough to only pick a few! Here are some of my favorites, though:

• Nutmeg is deliciously aromatic, and you only need a small pinch to transform a dish. While it’s most often used in sweet foods, I also love it in savory dishes: think pasta sauces, Mexican food, and even cocktails or mocktails. For the freshest, most potent flavor, buy whole nutmeg and grate it fresh.

• Smoked paprika (and regular paprika!) delivers such a rich, almost meaty flavor. I especially love it for vegetarian cooking. I can’t tell you how many times I thought a dish had bacon or chorizo in it, only to realize it was just smoked paprika.

• Cardamom is wonderfully versatile and also slightly exotic. I don’t think it gets nearly enough use! It’s fantastic in baked goods and coffee, but also delicious in savory dishes like pasta sauces. I always like to add just a little bit more than what a recipe calls for. Plus, cardamom can also help improve circulation and heart health, which is cool.

Our Favorite Nourishing Meals

Some of our favorite recipes this year were both delicious and nutritious - with plenty of antioxidants, fiber, and essential micronutrients. Try the recipes below to help keep you and your family nourished and satisfied this holiday season! As a way to thank all our subscribers for being here, these recipes are free for all!

Wild Rice Breakfast Bowl. Please do me a favor and make this one. It’s become my new breakfast obsession. It’s easier than it looks and so worth it. The dressing is made from pantry staples I always keep on hand. If you don’t already stock these ingredients, I highly recommend picking them up - you’ll use them again and again.

Autumn Ingredient Salad. This colorful vegetable salad celebrates fall’s vibrant flavors and offers plenty of nutrients. Pro tip: Make this ahead of time; it tastes even better after the flavors have marinated overnight.

Energy-Boosting Lentil Soup. Lentils are good for energy because they are rich in complex carbohydrates that provide a slow, sustained energy release, and they contain iron, which is crucial for producing energy-transporting red blood cells and fighting fatigue. Their high fiber content also helps prevent energy-sapping blood sugar spikes, further supporting stable, lasting energy levels. This is a hearty soup, perfect for lunch or dinner!

Salmon Cakes. If you’re looking for a nourishing, flavorful recipe, these salmon cakes are a great choice. They’re easy to prepare yet feel special enough for a celebratory meal. They are packed with fresh herbs and have just the right amount of spice from the curry paste and fish sauce, which gives them depth. They pair well with a simple salad or some roasted vegetables, and leftovers (if there are any!) make a great lunch the next day. Part of our Father’s Day Longevity Menu!

December Seasonal Foods

Winter is the best time of year to spice up your food! Incorporating spices and herbs into your diet not only makes your meals more interesting but also promotes optimal health.

Be on the lookout next year as we dive deeper into the health benefits of spices, share recipes, and explore other ways to maximize your health potential!

Cinnamon