The Beneficial Powers of Spices: For Flavor & Wellness

Updated: Jan 10

Delicious & Nutritious

By: Pam Smith, RDN


Many of you know that I’m having a great time working with herbs and spices to create craveable dishes. What you may not know is that spices are not only delicious, they are also nutritious – a true intersection of flavor and wellness. More and more modern-day research identifies what traditional folk medicine has practiced for centuries – spices and herbs hold amazing beneficial properties that get you well and keep you well. Most are overflowing with natural compounds that can prevent and even aid in reversing many diseases like heart disease, hypertension, and type 2 diabetes. And the best news of all? They are some of the most powerful flavor boosters in our kitchen!


Over the weeks to come, we’ll be taking a deep look at the beneficial powers of these 16 spices I have selected to use in my P.S. Flavor!™ Artisanal Spice Blends. My goal is to help you find wellness from your spice rack rather than your medicine cabinet.


  • Black Pepper

  • Cardamom

  • Cayenne

  • Chili

  • Cinnamon

  • Cloves

  • Cocoa

  • Coriander

  • Cumin

  • Garlic

  • Ginger

  • Mustard

  • Nutmeg

  • Paprika

  • Porcini Mushroom

  • Turmeric

Fresh is Best!

Speaking of your spice rack, when was the last time you cleaned out your spices? If you’re still using the jars you were gifted for your wedding 25 years ago, it’s time to start fresh! Ground spices are labeled as good up to 2 years, seasoning blends 1-2 years, herbs 1 year, and extracts 4 years. Store your spices in a tightly-capped container and keep them away from heat, moisture, and direct sunlight. Replace their lids right after use, and avoid storing spices and herbs over the stove of near a dishwasher or window.

Each spice will lose a little bit of flavor (and nutrients!) with each passing day. So if you’re looking for a boost of delicious wellness, don’t dust your food with expired spices, instead season your food with fresh, chemical-free flavor.

May you eat well, live well -- and stay well!






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