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Herbs and Spices Uses: Reference Chart

by Jill Weisenberger, M.S., R.D., C.D.E.

For more in-depth information, see "Cooking With Herbs and Spices: Tips and Health Benefits."

Herb or Spice Potential Health Benefits Uses: What It Goes Well With
herb-basil Basil Anticancer Tomatoes, stews, soups, salads, pasta, poultry, fish, beef
spice-cinnamon Cinnamon Antioxidant; lowers blood sugar, triglycerides, cholesterol in people with type 2 diabetes Breads, fruit, winter squash, chicken, lamb, beef
herb-dill Dill Anticancer Cucumbers, salads, green vegetables, fish
spice-garlic Garlic Anticancer, lowers cholesterol, decreases blood clotting Most vegetables, starches and meats
spice-ginger Ginger Anticancer, pain relief; reduces indigestion, inflammation Asian cuisine, fruit, tea, chicken, fish, dessert
herb-mint Mint Anticancer Middle Eastern cuisine, cucumbers, salads, peas, fish, lamb
herb-oregano Oregano Kills bacteria and parasites Italian cuisine, tomato dishes, salads, stews, lamb, beef
herb-rosemary Rosemary Anticancer Green vegetables, potatoes, stews, pork, poultry, lamb, shrimp, hamburgers
herb-thyme Thyme Anticancer Eggs, salads, soup, most vegetables, fish, poultry

spice-tumeric Tumeric
(also found in yellow curry)

Anticancer, reduces inflammation, maintains cognitive function Indian cuisine, green vegetables, potatoes, pasta, rice, poultry, fish


JILL WEISENBERGER, M.S., R.D., C.D.E., is a registered dietitian and consultant to the food industry with Jill Weisenberger Health Communications LLC.


Last updated and/or approved: April 2011.
Original article appeared in September/October 2008 former print magazine. Bio current as of that issue. This general health-care information is not meant as individual advice. Please see our disclaimer.


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