Have a Spicy 4th of July!

Spice it up

The use of spices dates back to almost 2000 BCE. Across the globe they were coveted for their medicinal properties and flavoring. At one point their value was comparable to gold! Nowadays, spices are much easier to find but have not lost their potent health benefits.

This Fourth of July spice it up by adding powerhouse herbs to your classic cookout dishes! Feel free to make your own blends or add them to your family recipes. Remember, a little goes a long way. Dried varieties are more potent so when substituting for fresh, reduce the amount by half. Lastly, avoid shaking dried herbs directly over hot pots and dishes, the steam will get into the bottle and promote mold growth. Below are a few of my favorites!

Cardamom– Cardamom is known to be very healing to the gut lining. A great source of calcium, iron, potassium, and vitamin C, it also supports bone and vascular health.

Saffron– One of the most coveted spices, saffron is known to support serotonin and dopamine in the brain, which can improve mood and memory, while preventing insomnia and anxiety.

Cinnamon– My go to spice, cinnamon supports stable blood sugar levels and reduces inflammation, which can lower your risk for diabetes and cardiovascular disease. Additionally, it is a potent antimicrobial, which can help to keep the gut microbiome in check leading to improved digestion.

Cumin– Great for bone health due to high levels of copper, iron, and calcium. Additionally, iron supports the healthy production of red blood cells, which are vital for supplying oxygen to the body and eliminating toxins.

Rosemary– Rosemary is a fantastic source of vitamins A, C, B6, folate, and manganese. This herb improves fat digestion by stimulating the release of bile, reduces inflammation, lowers blood sugar, and has even been shown to reduce stress.

Sage– This antibacterial herb can promote balance in the gut microbiome, reduce risk for infection as well as prevent memory loss and osteoporosis. Additionally, it is known to boost mood and promote feelings of wellbeing.

If you haven’t already, be sure to check out our post on safe grillingtechniques before trying out these delicious recipes!

Herb Steak Rub 

2 tsp chopped fresh rosemary

2 tsp chopped fresh sage

salt and pepper to taste

Combine with avocado oil and rub over grass fed steaks.

Saffron Chicken 

10-15 Saffron Threads

1 Lb Organic Free Range Chicken Thighs

1 Lemon

Salt and Pepper to taste

Steep saffron threads in hot water for 10 min. Coat the chicken with the saffron water then salt and pepper to taste. Bake at 450 degrees for 15 minutes, flip and continue cooking for another 15-20 minutes. Dress with lemon juice and consume immediately.

Vegetable Skewers

¾ cup Avocado Oil

1 tablespoon grated ginger

2 tsp ground coriander

2 tsp paprika

1 tsp cumin

1.4 tsp cardamom

¼ tsp turmeric

1/8 tsp ground cinnamon

1/8 tsp ground cloves

3 garlic cloves, minced

1 red onion, cut into 1 inch chunks

1 red bell pepper, cut into 1 inch chunks

1 zucchini, cut into ½ inch slices

1 squash, cut into ½ slices

1 cup button mushrooms

Combine spices and oil, marinate vegetables in the mixture for up to 4 hours. Skewer the veggies and grill on medium heat to your desired temperature.

By Charlotte LaGuardia