Bukola Adebayo
As many families plan to do in a lot of cooking this Easter, this is the time for them to adopt healthy cooking and seasoning options.
Most people add conventional spices to food to enhance its flavour, boost its nutritional value and keep its freshness. Spices generally add more zing to our meals.
But did you know that many of these processed seasonings are loaded with unacceptable levels of salt and other unhealthy chemical substances? I do not think so.
Scientists say that the conventional spices that many use in cooking may expose them to diseases such as hypertension and other diseases, which are associated with increased salt intake.
They warn that these processed seasonings in our kitchen cabinet can cause great harm to our kidneys and liver, when we consume them overtime.
According to the nutritionists, the high salt and preservative levels in conventional spices and seasoning jerk up blood pressure levels when consumed in foods.
Consultant cardiologist, Dr. Tayo Akinsanya, says that more than 90 per cent of the spices in the markets have been processed with unhealthy preservatives to increase their shelf life.
He states, “Like conventional food found in supermarkets, many of the spices we find on the shelves are treated with chemicals and have been irradiated.
“Irradiation changes the chemical composition of a spice, potentially creating toxic, carcinogenic by-products in the food and increasing our exposure to free radicals. Free radicals cause aging and disease – something we want to avoid at all costs.
“Food irradiation is the process of using radiation to kill bacteria and other contaminants in food but while radiation is used to reduce bacteria in the spices we are consuming, the finished product has decreased levels of vitamins and natural enzymes.”
Food expert, Mr. James Tamuno, explains that the free radicals in spices and other processed seasonings often cause inflammation, a condition identified in more than 90 per cent of cancer patients.
It is not just about flavour, many use spices for cooking to also get their medicinal benefits, but Tamuno maintains that conventional processed spices when used on foods add little or no medicinal value to meals.
The nutritionist notes that the only way to get the health benefits that spices are famed for is to use the natural ones.
“More than 90 per cent of the components in spices are sodium (salt). Even if you do not use much salt but add many spices to your food, you are at the risk of consuming too much salt in addition to other chemicals.
“We always recommend that people use organic spices, the natural ones. Not only will they not have toxic pesticides, but they also will not be irradiated. Processed spices are preserved with synthetic anti- caking agents that increase blood pressure levels because they contain a lot of salt.
“But organic spices cannot have genetically engineered ingredients, artificial colours like the ones you find in processed curry seasoning and preservatives. That is why we say people should avoid eating fast foods because restaurants cook with processed spices a lot, and this can raise sodium content levels for those who eat their foods and pastries regularly.”
To say many will throw caution to the wind as regards their diet over the next few days would be stating the obvious.
But you do not have to give up eating “clean” just because it is Easter holidays. You can simply decide to choose the healthier option of every version of the food you cook.
To help you do that, here are some natural spices that you can use to replace the processed ones in your kitchen cabinet.
Garlic
A recent study shows that men who eat less than one clove of garlic a day may cut their prostate-cancer risk by 50 per cent. Other research links garlic intake to a lowered incidence of stomach, colon and possibly breast cancers.
However, experts say this depends on the way it is used in cooking.
“Crush or chop the garlic or onion cloves, then let them sit for 10 or 15 minutes while you prepare other ingredients. This will give the anticancer compounds a chance to form before you use it to season either meat or chicken.” Tamuno advises.
Ginger
Ginger is a very popular ingredient in holiday fare and can be found in everything from meat to tea. It is an important spice during the holidays when people overeat due to its ability to aid digestion and warm the body.
Ginger is composed of several volatile oils that are powerful anti-bacterial, anti-viral, anti-fungal, and anti-parasitic agents. Ginger has plenty of other benefits, including improving digestive function and reducing gastrointestinal distress, reducing fever related to nausea, decreasing inflammation, and boosting the immune system.
When using ginger for health benefits, use fresh root or grounds and think hot drinks and fresh vegetable dishes.
Nutritionists say one should opt for fresh ginger root over the dried, ground stuff, which has a less enticing aroma and health benefits.
Tamuno adds, “When buying fresh ginger root, look for knobs called “hands” that are firm with smooth skin. Store fresh, peeled ginger in a paper bag in the refrigerator, where it will keep for two weeks. You can also keep unpeeled ginger indefinitely by freezing it.”
Nutmeg
Nutmeg is one spice where a little goes a long way. Whether you use it in a soup, sauce, or put a dash in your oatmeal, be careful not to overuse it as it can cause palpitation, sweating, and hallucination if used so much.
However, when used appropriately, nutmeg has many benefits aside from its wonderful taste and aroma, including aiding in sleep, clearing up digestive problems, boosting your brain function, and increasing blood circulation. You can also use topically for muscular and joint pain, as well as skin issues like scars and acne.
Nutmeg is wonderful in many baked goods and can be in use for making a spiced tea.
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