I cannot imagine trying to cook without spices. I love spices of all kind. One of the things I inherited from my Mom was her spice rack. Of course when I moved in I took over the spice rack because she never used it. In fact the spices in there were the originals from when she got it in the 70s. I had another spice rack that I also used in addition to three shelf units. Spices are an important part of my cooking.
Spices are generally considered to be from the bark, roots, leaves, stems, seeds, or fruit from aromatic plants and trees. Herbs are usually considered soft and succulent plants. The general conversion rate for fresh herbs to dried is to use twice as much fresh as dried.
The world’s most expense spice is saffron. Each purple crocus flower produces three stigmas, which are handpicked from the blossom, dried, and permitted to ferment slightly to produce saffron. It is estimated that it takes some 14,000 stigmas to produce only one ounce of saffron threads. The labor-intensive process makes the cost of these bright red threads soar upwards of $50 per quarter-ounce. Luckily, a little bit goes a long way, and you can buy enough for a number of meals for under $10.
When Columbus discovered the Americas he was actually looking for a different route to the Spice Islands. In 1453, the Ottoman Empire conquered Constantinople and brought the Byzantine Empire to its knees. Constantinople was part of the important spice trade route. When the Ottoman Turks took over Constantinople, it made it virtually impossible for Europe to access the spice route.
In addition to single spices there are many blends. Chili powder and curry powder are two blends that have thousands of variations. Spices and herbs are often combined into sauces or marinades. In addition they are an integral part of barbecue as rubs. Cajun and Creole cooking often use jerk rubs on meat and fish to flavor them. In Oriental cooking soybeans are fermented and used in the popular soy sauce and hoisin sauce. Ginger is a very popular ingredient in Oriental cooking.
Salt in history was often more valuable then gold. In ancient times the production and sale of salt was often controlled by governments. It was a major source of revenue in Ancient China and other nations. Sugar has an equally long and interesting history. Today we have a variety of salts and sugars available to use.
Here are some of the various recipes in which I use a lot of spices and herbs.
Cajun Spice Mix
Serving Size: 12 Tablespoons
Amount Measure Ingredient -- Preparation Method
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4 teaspoons paprika
2 teaspoons salt
2 teaspoons garlic powder
1 teaspoon black pepper
1 teaspoon white pepper
1 teaspoon cayenne pepper
2 teaspoons mustard powder
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon cumin powder
Put all the spices into either a spice grinder or mortar and pestle. Mix thoroughly. Store in a jar with lid.
Per Serving: 8 Calories; trace Fat (25.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 356mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Fat.
Cajun Pork Chops
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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4 medium pork center loin chops -- lean
1 small onion -- diced fine
1 clove garlic -- minced
2 tablespoons olive oil -- divided
6 ounces no salt added tomato paste
2 tablespoons molasses
¼ cup red wine
1 tablespoon low sodium Worcestershire sauce
1 teaspoon dijon mustard
1 tablespoon Cajun spice -- *see Note
1 tablespoon butter
Sprinkle Cajun spice on both sides of pork chops. Rub in. Put aside and let marinate for 30 minutes.
In a small saucepan heat 1 tablespoon olive oil. Add onion and garlic and cook until softened. Add tomato paste, molasses, red wine, Worcestershire sauce and Dijon mustard. Heat until boiling. Reduce heat and simmer for 15 minutes.
Heat oven to 350°F. Heat butter and remaining tablespoon of olive oil in frying pan. Add pork chops and sear on both sides.
Put chops in a casserole dish and cover with the sauce. Cover and bake at 350°F for 30 minutes.
Per Serving: 405 Calories; 24g Fat (54.7% calories from fat); 25g Protein; 21g Carbohydrate; 3g Dietary Fiber; 83mg Cholesterol; 340mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 Vegetable; 3 Fat; ½ Other Carbohydrates.
NOTES: This would also work on ribs.
Cajun Potatoes and Onions
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1½ pounds potatoes -- cubed
1 large sweet onion -- thinly sliced
2 tablespoons butter
2 tablespoons olive oil
1 tablespoon Cajun spice -- *see Note
Boil potatoes for 15 minutes until tender.
While potatoes are boiling melt butter in a large frying pan along with olive oil. Add sliced onions. Cook until caramelized, about 15 minutes.
Drain potatoes and add to onions in frying pan. Add spice mixture. Heat and stir until potatoes are browned.
Per Serving: 131 Calories; 6g Fat (42.8% calories from fat); 2g Protein; 17g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 115mg Sodium. Exchanges: 1 Grain (Starch); 0 Vegetable; 1½ Fat.
NOTES: Potatoes can be cubed or sliced.
Chinese BBQ Sauce
Serving Size: 2 cups
Amount Measure Ingredient -- Preparation Method
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4 whole shallots -- minced
3 cloves garlic -- minced
1 teaspoon fresh ginger root -- minced
1 tablespoon olive oil
6 ounces no salt added tomato paste
¼ cup hoisin sauce
2 tablespoons rice wine vinegar
1 tablespoon Worcestershire sauce
1 tablespoon low sodium soy sauce
2 tablespoons dijon mustard
¼ teaspoon crushed red pepper
4 tablespoons molasses
Heat oil in saucepan on medium. Add shallots, garlic and ginger. Cook until softened.
Add rest of ingredients and cook until it starts to bubble, stirring to prevent burning.
Lower heat and simmer for 30 minutes.
Per Serving (excluding unknown items): 177 Calories; 5g Fat (21.6% calories from fat); 3g Protein; 34g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 586mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2 Vegetable; 1 Fat; 1½ Other Carbohydrates.
Chinese Barbecued Ribs
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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5½ pounds pork country-style ribs
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon mustard powder
½ teaspoon five-spice powder
½ teaspoon cayenne pepper
1 cup Chinese BBQ Sauce -- *see Note
Heat oven to 350°F.
Mix the dry spices together and rub into the ribs on all sides. Let marinate for 30 minutes.
Place ribs on a broiler or racked pan large enough to spread out single file. Bake for 1 1/2 hours.
Raise heat to 425°F.
Brush ribs with Chinese BBQ sauce. Bake for 15 minutes.
Turn ribs over and brush with sauce. Bake for 15 minutes.
Per Serving: 683 Calories; 53g Fat (71.2% calories from fat); 48g Protein; trace Carbohydrate; trace Dietary Fiber; 195mg Cholesterol; 342mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 4 Fat.
Spicy Beef Stew in a Crockpot
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 pounds beef stew meat, cut in 1" pieces
4 medium potatoes -- cubed
4 medium carrots -- sliced
1 medium onion -- chopped
2 cloves garlic -- minced
21½ ounces low sodium tomato soup, canned
2 cans water -- soup cans
1 cup Burgundy
2 tablespoons all-purpose flour
1 teaspoon salt
1 teaspoon paprika
¼ teaspoon pepper
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon dried sage
½ teaspoon dried marjoram
1 tablespoon low sodium Worcestershire sauce
2 bay leaves
Coat stew meat with flour, salt, paprika and pepper. Place in crockpot.
Place rest of the ingredients in the crockpot.
Cook on low for 8 to 10 hours or on high for 4 to 5 hours. Remove bay leaves before serving.
Per Serving: 341 Calories; 10g Fat (27.5% calories from fat); 32g Protein; 26g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 350mg Sodium. Exchanges: 1½ Grain (Starch); 4 Lean Meat; 1 Vegetable; ½ Fat; 0 Other Carbohydrates.
Sesame Noodles
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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boiling water
8 ounces noodles -- dry
2 tablespoons light soy sauce
2 tablespoons sweet sherry
2 tablespoons Tiger Sauce -- or other chili sauce
1 teaspoon sesame oil
1 tablespoon plum vinegar
1 tablespoon brown sugar
1 tablespoon ginger root -- minced
1 tablespoon sesame seeds -- toasted
Make noodles according to directions. Drain.
In a small saucepan add soy sauce, chili sauce, sherry, sesame oil, vinegar, brown sugar, and ginger root. Heat until boiling and blended.
Pour sauce over noodles. Add sesame seeds and mix thoroughly.
Can be served either warm or cold.
Per Serving: 139 Calories; 2g Fat (15.8% calories from fat); 4g Protein; 23g Carbohydrate; 1g Dietary Fiber; 27mg Cholesterol; 608mg Sodium. Exchanges: 1½ Grain (Starch); 0 Lean Meat; 0 Vegetable; ½ Fat; 0 Other Carbohydrates.
Sweet and Spicy Chinese Beef and Mushrooms
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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8 ounces Portobello mushroom caps -- baby, sliced
1 pound beef skirt steak -- or flat iron, sliced
4 whole green onions -- sliced, white & some green
1 clove garlic -- minced
¼ teaspoon crushed red pepper flakes
1 tablespoon low-sodium soy sauce
1 teaspoon hoisin sauce
1½ tablespoons plum sauce
½ teaspoon seasoned salt
½ teaspoon seasoned pepper
1 tablespoon five-spice powder
1 teaspoon dry mustard
1 teaspoon dijon mustard
½ teaspoon brown sugar
1 tablespoon butter
2 cups cooked rice
Mix garlic, crushed red pepper, soy sauce, hoisin sauce, plum sauce, salt, pepper, dry mustard, dijon mustard and brown sugar until smooth. Set aside.
Add butter to hot fry pan or wok. Stir fry the mushrooms and green onions for two minutes.
Add the beef to the wok or fry pan and stir fry until browned thee minutes or until done to your liking.
Add sauce to the fry pan or wok and stir to coat the meat and vegetables. Heat until sauce is bubbling.
Serve over rice.
Per Serving: 385 Calories; 15g Fat (36.7% calories from fat); 26g Protein; 34g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 499mg Sodium. Exchanges: 1½ Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1½ Fat; 0 Other Carbohydrates.
NOTES : I use sliced baby portabella mushrooms in this dish. I used a flat iron steak sliced thin against the grain.
Spicy Mustard Potatoes
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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1 pound Yukon Gold potatoes -- sliced thick
boiling water
1 teaspoon salt
1 teaspoon Dijon mustard
½ teaspoon paprika
¼ teaspoon white pepper
½ teaspoon garlic salt
½ teaspoon basil
½ teaspoon oregano
1 tablespoon sherry
3 tablespoons butter
Slice but don't peel the potatoes. Add salt to boiling water and add potatoes bringing back up to a boil. Boil for 18 minutes or until tender.
Mix Dijon, paprika, pepper, garlic salt, basil, oregano, and sherry in a medium bowl.
Drain potatoes and add to spice mixture.
Heat large frying pan to medium-medium high and melt butter. Add potatoes and fry until hot.
Per Serving: 179 Calories; 9g Fat (45.1% calories from fat); 3g Protein; 21g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 900mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1½ Fat; 0 Other Carbohydrates.
Spicy Mongolian Beef
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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2 pounds flank steak -- sliced thin
2 tablespoons low sodium soy sauce
2 tablespoons sweet sherry
1 teaspoon cornstarch
1 tablespoon Tiger Sauce -- or other chili sauce
¼ teaspoon crushed red pepper
1 teaspoon sesame seeds -- toasted
8 whole green onions -- sliced
2 tablespoons vegetable oil
1 clove garlic -- minced
1 tablespoon ginger root -- minced
Heat wok or large frying pan to medium-high. Add vegetable oil.
Stir fry meat in batches if necessary. Push meat to side.
Mix soy sauce, sherry, Tiger sauce and cornstarch together.
Add green onions, sesame seeds, garlic, ginger and red pepper. Stir fry for 30 seconds or until fragrant. Push aside.
Add sauce mixture. Stir until thickened.
Stir to coat meat and vegetables.
Per Serving: 333 Calories; 21g Fat (57.6% calories from fat); 30g Protein; 4g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 351mg Sodium. Exchanges: 0 Grain (Starch); 4½ Lean Meat; ½ Vegetable; 2 Fat.
Serving Ideas: Goes well over rice.
Sweet Onions and Peppers
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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2 large yellow bell pepper -- or orange, sliced
1 large red bell pepper -- sliced
1 cup frozen peas
1 small sweet onion -- sliced
1 teaspoon ground turmeric
1 teaspoon salt
2 tablespoons water
1 tablespoon vegetable oil
Slice peppers into strips removing seeds.
Heat oil in frying pan to medium. Add peppers and onions and cook until softened.
Add peas, turmeric and water. Heat until peas are warmed through.
Per Serving: 84 Calories; 4g Fat (38.1% calories from fat); 3g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 575mg Sodium. Exchanges: ½ Grain (Starch); 1 Vegetable; ½ Fat.