SPICE UP THE SEASON 4 Shockingly Healthy Fall Spices
NUTMEG Native to Indonesia, nutmeg is rich in compounds called monoterpenes, which are known for their anti-inflammatory properties. Research published in the journal Food & Nutrition Research reported that rats that consumed nutmeg oil experienced a significant reduction in inflammation, inflammation-related pain, and joint swelling.
undergoing chemotherapy. It can also help treat indigestion, fight infection, and lower blood sugar levels. A study published in 2011 also suggested that ginger may even help boost brain function and protect against Alzheimer’s.
As the summer ends and fall begins, we will soon find ourselves in the season of spice — specifically, pumpkin spice. Whatever your personal feelings about pumpkin spice may be, the truth is that many popular fall spices are great for your health. Here are a few seasonal spices that are as healthy as they are flavorful, and some recipe suggestions to help you take advantage of these great spices.
Recipe suggestion: Turkey Ginger Noodle Soup (TasteOfHome.com/recipes/turkey-ginger-noodle-soup/)
Recipe suggestion: Apple and Oat Scones (Bit.ly/ AppleOatScones)
SAGE A single teaspoon of sage is packed with vitamins and minerals. Sage contains iron, calcium, vitamin K, and vitamin B6. Sage also has microbial effects, which are good for your oral health and can help prevent dental plaque. Additionally, a clinical trial published in the International Journal of Molecular Sciences suggests that consuming sage may help lower LDL levels, sometimes called the “bad” cholesterol.
TURMERIC Turmeric has been used in traditional medical practices in India for centuries to treat sprains and swelling. Research into this golden spice has found that turmeric really does contain compounds that promote healing. One of these compounds, called curcumin, is a strong antioxidant with powerful anti-inflammatory effects.
Recipe suggestion: Pasta with Butter, Sage, and Parmesan (Bit.ly/PastaSage)
Recipe suggestion: Golden Tea (WellnessMama. com/223/turmeric-tea/)
GINGER Of all the spices on this list, ginger might be king. Ginger can be an effective treatment for nausea and has been used by cancer patients
Fall is a season full of great flavors. These spices prove that your favorite fall flavors can be as healthy as they are delicious.
Inspired by FoodandWine.com
Balsamic Marinated Flank Steak
The summer isn’t over yet! Get out the grill for this delicious steak dinner.
Ingredients •
•
1 cup extra-virgin olive oil, plus more for grilling
2 garlic cloves, sliced
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1 tbsp fresh rosemary leaves
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1 3-lb flank steak Kosher salt, to taste
1 tbsp dried oregano
2 tbsp whole-grain mustard 1/2 cup balsamic vinegar
Freshly ground pepper, to taste
Directions 1. Combine garlic, rosemary, oregano, mustard, and vinegar in a blender. Purée until garlic is minced. 2. Add oil and continue blending until creamy, then season with salt and pepper to taste. Reserve 1/4 cup. 3. Place steak in a ceramic or glass baking dish and cover steak with the remaining marinade.
4. Remove steak from marinade and let excess marinade drip off. Sprinkle the steak lightly with salt and pepper. 5. Light grill and oil grates with olive oil. 6. Grill steak over moderate heat for 10–12 minutes, turning halfway through, until steak is lightly charred and the internal temperature reaches 125 F. 7. Let the steak rest for 5 minutes. Thinly slice, drizzle reserved sauce, and serve.
Turn to coat the other side, cover, and let marinate in the fridge for at least 4 hours.
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