The Health Benefits of Your Favorite Fall Spices

Nothing says “fall” like the smell of autumn spices in the air.

While you’re probably familiar with the tantalizing aroma and rich flavors of fall spices, you may not know the best part about your favorite autumnal spices — the health benefits.

From cinnamon to nutmeg to rosemary, the spicy delights in your pantry can help you detox, lower inflammation, prevent chronic illness, and more. Not to mention how they can serve as a cornerstone to any autumnal dish you serve up this season.

Here’s a roundup of some popular fall spices and all the nutritional benefits they can bring you and your family, plus a few full-flavored recipes to zest up your kitchen table this season.

1. Nutmeg

Nutmeg grows on evergreen trees that are native to Indonesia and the surrounding islands. But this popular spice is used worldwide for its delicious flavor and positive health effects.

Nutmeg is high in fiber, which is great for your digestion. It also carries antibacterial properties that can help with bad breath, and can even be used as a home remedy for insomnia.

The contents of the spice’s essential oils are even proven to help prevent the onset of degenerative brain diseases like Alzheimer’s.

Fall Spiced Cornbread

Ingredients:

• ½ tsp. salt
• ⅛ tsp. cloves, ground
• ¼ tsp. cinnamon
• ¼ tsp fresh nutmeg, grated
• 1 tsp. ginger, ground
• 1 cup cornmeal
• ½ cup all purpose flour
• ½ cup oat flour
• 1 cup buttermilk
• ½ tsp. baking soda
• 2 eggs, large
• ½ cup unsalted butter, melted
• ½ cup brown sugar, packed

Directions:

• Preheat oven to 375°
• Thoroughly grease a 10” skillet pan with cooking spray or by lightly buttering.
• Whisk brown sugar and melted butter until smooth.
• Beat the eggs while adding baking soda and buttermilk. Mix until blended.
• Our batter into skillet and spread evenly.
• Bake for 40 minutes. Test center with a toothpick to ensure no batter is sticking to the toothpick when removed.
• Serve warm.

 

2. Cinnamon

Need a good detox? Reach for the cinnamon.

Cinnamon has so many anti-oxidants, it even has super foods like garlic and oregano beat.

Inflammation is the main source for many illnesses.  The anti-inflammatory properties in cinnamon make this spice one of the healthiest additions to any drink or dish. 

Diabetic? Using cinnamon can even help reduce insulin resistance.

Pumpkin Pie Protein Bars (Vegan)

Ingredients:

• ½ cup cashews (raw)
• 2 tbsp. pumpkin seeds (raw)
• 1 cup pitted dates
• 2 tbsp. shredded coconut (unsweetened)
• ½ cup vanilla or pumpkin flavored vegan protein powder
• ½ tsp. pumpkin pie spice
• 1 tsp. cinnamon (ground)
• ¼ cup pumpkin puree

Garnish:

• 2 tbsp. pumpkin seed (raw)
• 2 tbsp. pecans (raw, chopped)
• 2 tbsp. coconut flakes (toasted)

Directions:

• Process all ingredients in a food processor until they reach a smooth consistency.
• Spread the mixture across an 8x8 pan lined with parchment paper. Use the back of a wet spoon to press down and smooth top.
• Sprinkle with garnishes, and press into mixture.
• Freeze until solid before cutting into bars.
• Store in refrigerator or freezer.

 

3. Rosemary

Beyond its rich, aromatic scent and flavor, rosemary has many health benefits, too.

Rosemary’s scent is scientifically proven to increase mental stimulation, giving you a nice pick-me-up for those moments when you’re losing focus.

In some scientific studies, rosemary has even been proven to help fight off cancer cells.

Apple and Onion Pork Loin

Ingredients:

• One pork loin, 2.5-3lbs.
• 2 tsp. garlic powder
• 1 cube chicken bouillon
• 1 onion, sliced into rings (mince one slice)
• 2 tsp. rosemary (dried)
• 2 tsp. thyme (dried)
• 1 tsp. salt
• 2 tsp. sage (dried)
• 3-4 tbsp. olive oil
• ½ cup water

Directions:

• Using a small bowl, mix minced onion, rosemary, sage, thyme and salt.
• Rub pork loin with olive oil and sprinkle spice mixture on top.
• Cook on low in slow cooker with water, bouillon cube, apples and onions for 8-10 hours, or 4-5 hours on high.

 

4. Turmeric

Turmeric is related to ginger, and often found in curry pastes. Thanks to its active ingredient curcumin, Turmeric is another great aide in reducing inflammation.

In fact, 400-500 mg of curcumin is said to provide the pain relief of 2,000 mg of Acetaminophen. t’s also great to use during a detox due to its antioxidants. 

Golden Milk (Turmeric Tea)

Ingredients:

• 1 tsp turmeric or turmeric spice
• ½ tsp. cinnamon
• 1 pinch black pepper
• 2 cups milk of choice (coconut, almond, dairy etc.)
• ¼ tsp. ginger powder
• 1 tsp raw honey

Directions:

• Blend on high until smooth consistency.
• Heat on medium in a small saucepan for 3-5 minutes until hot, but not boiling.
• Drink while hot.

 

5. Ginger

Chances are your mother has given you ginger or ginger ale for an upset stomach — and for good reason.

Ginger is often prescribed to help chemo patients with nausea after treatment, to relieve morning sickness for pregnant mothers, and to help ease other causes of chronic nausea.

The perks don’t stop there, either. If you’re feeling the burn long after your workout, grab some ginger for muscle relief. It can even help reduce your risk of heart disease.

Carrot Ginger Soup

Ingredients:

• 2 cups split peas, cooked
• 1 cup sweet onion, diced
• 3 ⅓ cups sweet potato, diced
• 2 tbsp. sunflower oil
• 4 cloves garlic, minced
• 3 cups carrots, diced
• 4 cups vegetable broth
• 2 tsp ginger, powdered
• 1 tbsp. Turmeric
• Salt and pepper

Directions:

• Using a large stock-pot, cook onion in sunflower oil over medium-high heat until translucent.
• Add carrots and potatoes and cook 10-15 minutes, stirring occasionally.
• Add garlic, ginger, turmeric, and broth with a sprinkle of salt and pepper. Bring to a boil.
• Reduce heat to a simmer, and cook for 20 minutes.
• Use a food processor to puree cooked mixture, or blend in a blender until it reaches a smooth, soup-like consistency.
• Divide soup mixture into serving bowls, stirring in cooked split peas. Garnish as desired.

Now you can enjoy all your favorite fall flavors while knowing you’re indulging in some self-care in the process.

Your health this season doesn’t end with nutrition, though. It’s never too early to start planning your post-holiday fitness routine. And if you’re looking for ways to kick your new year fitness goals up a notch, we’ve got 9 new fitness ideas for you >