- Topics: Norris, Jenna A | Shopping for Health series | Herbs
Jenna A. Norris and Wendy Dahl2
Herbs and spices have been used for hundreds of years in cooking and medicine (Stephens 2010). They add a wide range of flavors to food and may also provide health benefits. Herbs and spices in cooking may help to prepare flavorful, healthy recipes.
People often wonder what the difference is between an herb and a spice. It simply depends on the part of the plant that is used. Herbs come from the leaves of plants that do not have woody stems and grow close to the ground in mild climates. Spices are native to warm, tropical climates and are obtained from roots, flowers, fruits, seeds, or bark. Spices tend to have a stronger and more potent flavor than herbs, so they are used in smaller amounts (Spicer 2003). Herbs and spices are commonly referred to as "seasonings" when they are used together.
Perhaps the greatest health benefit of using herbs and spices is that they serve as flavorful alternatives to salt, fat, and sugar without adding any extra calories to meals. Instead of adding sugar to oatmeal, sweet potatoes, and desserts, try adding spices like cinnamon and allspice. For savory meals, replace salt with spices like black pepper, cumin, and dill seed. Try flavoring foods with herbs and spices instead of using breading, gravies, and sauces. Seasoning meats with herbs and spices and cooking them is a healthy alternative to breading and frying—an easy, flavorful way to reduce fat intake. Adopting changes like these can help reduce sodium, fat, and sugar in your diet.
Certain seasonings pair better with some foods better than with others. Tables 1 and 2 list a few common herbs and spices. There are many more you can try, so be brave and experiment with your own combinations!
The choice is completely up to you. Fresh herbs are not equal to dry in terms of the amounts that should be added to foods. A tablespoon of finely cut, fresh herb is equal to about 1 teaspoon of dried herb or ¼–½ teaspoon of ground, dried herb (Stephens 2010). In addition, fresh and dried herbs must be stored differently to ensure freshness. The tips below will help to ensure that seasonings stay fresh long after they are purchased.
When choosing fresh herbs, avoid ones with brown or wilted leaves. Basil, cilantro, dill, oregano, parsley, thyme, and many more should be stored in the refrigerator. You can expect them to stay fresh for 2–3 weeks, although some of the flavor and aroma will be lost after the first week (Cantwell and Reid 2001). For short-term use (within a week), herbs can be refrigerated in a covered container with some water.
To preserve herbs for an extended period of time, you can freeze them. To do this properly, place them on a cookie sheet and then transfer to the freezer. Once the herbs are frozen, package them in airtight containers and store in the freezer. Frozen herbs are limp when thawed, so it is best to use them in cooked dishes.
Dried herbs and spices never actually spoil, but their flavor and aroma fade over time. They should be stored in a cool, dry place in tight containers and away from heat. When cooking, keep the container away from steaming pots to avoid exposure to moisture (Stephens 2010). Herbs that come in large flakes, such as parsley, basil, and oregano, remain fresh for 1–3 years. Ground spices, such as paprika, cinnamon, and nutmeg, can be kept for 2–3 years. Cinnamon sticks, peppercorns, and any other whole spice can be used for up to 5 years (Dermody 2004).
Delicate herbs, such as basil or chives, should be added just before serving because their flavor can be lost during the cooking process. Herbs that are less delicate, such as oregano and thyme, can be added early in the process. Because the flavor of red pepper gets stronger as it is cooked, cayenne pepper should be added in small amounts (about ⅛ teaspoon) to begin with, then increased as needed. Always use small amounts to start with when adding herbs and spices. For 1 pound of meat or 2 cups of a soup or sauce, use ¼ teaspoon of dried ground herbs and add more if desired (Stephens 2010). When adding herbs and spices to foods that are served cold, it is important to refrigerate the food for a few hours to ensure that the flavors of the seasoning are well absorbed (Johns Hopkins Bayview Medical Center 2001).
Using herbs and spices is a great way to reduce salt, sugar, and fat in your diet while adding bold new flavors. It is a good idea to plan your meals before going to the grocery store so that you know which herbs and spices you will need. Use the advice above to keep seasonings fresh and flavorful. The examples listed above are just a snapshot of possible uses, so be creative! Follow these tips, and you will spice up your cooking in no time.
Cantwell, Marita, and Michael Reid. 2001. Herbs (Fresh Culinary): Recommendations for Maintaining Postharvest Quality. University of California Davis Postharvest Technology Center. http://postharvest.ucdavis.edu/files/259450.pdf
Dermody, Cynthia. 2004. "The Shelf Life of Spices." Accessed January 30, 2020. http://www.rd.com/food/spice-shelf-life/
Spicer, Foy. 2003. "Herbs vs. Spices." Accessed January 30, 2020. https://hortnews.extension.iastate.edu/2003/8-22-2003/herbsnspices.html
Stephens, Jan. 2010. "Seasoning with Herbs and Spices." Accessed January 30, 2020. http://www.ksre.ksu.edu/bookstore/Item.aspx?catId=390&pubId=12759
Common herbs.
Name |
Source |
Flavor |
Best used |
Pair with |
Basil (sweet) |
Leaves and stems of the basil plant |
Pungent, somewhat sweet |
Fresh |
Eggs, fish, marinades, meat, salads, sauces, seafood dishes, stews, tomato dishes, and vegetables |
Bay leaf |
Leaves of the sweet bay tree |
Mild |
Dried |
Add two or three leaves to gravies, sauces, soups, and stews (remove leaves before serving) |
Chive |
Leaves of the chive plant, a member of the onion family |
Sharp, onion/garlic flavor |
Fresh, or frozen if fresh is not available |
Chicken, cream cheese, cream sauces, eggs, fish, lamb, mayonnaise, sour cream, and vegetable dishes |
Cilantro |
Leaves of the coriander plant |
Spicy, sweet, or hot |
Fresh |
Salsas, guacamole, and salads |
Dill |
Leaves and seeds of the dill plant |
Mild, somewhat sour |
Leaves are best fresh; seeds are used whole |
Breads, cream cheese, cottage cheese, chowders, dips, meat, potato salads, rice dishes, soups, stews, and vegetables |
Fennel |
Leaves and stems of the fennel plant |
Like anise, but sweeter and lighter |
Raw or cooked |
Fish, Italian sausage, seafood sauces, soup, spaghetti sauces, stews, and sweet potatoes |
Oregano |
Leaves of the oregano plant |
Warm and bitter |
Fresh or dried |
Eggs, fish, green salads, Italian dishes, meats, Mexican dishes, mushroom dishes, omelets, poultry, sauces, soups, spaghetti, spreads, tomato sauces, and vegetables |
Parsley |
Leaves of the parsley plant |
Mildly peppery |
Fresh; dried is a poor substitute |
Dips, dressings, garnishes, herb spreads, omelets, potato dishes, sauces, soups, and vegetables |
Rosemary |
Leaves of the rosemary plant |
Very aromatic, slightly lemony, and piney |
Fresh or dried |
Fish dishes, herb breads, marinades, potato dishes, sauces, soups, and vegetables |
Sage |
Leaves of the sage plant |
Musty, slightly bitter |
Fresh or dried |
Cheese dishes, chowders, omelets, pork, poultry, and rice dishes |
Tarragon |
Leaves of the French tarragon plant |
Anise-like |
Fresh or frozen |
Chicken, fish, salads, salad dressings, sauces, shellfish, soups, and vegetables |
Thyme |
Leaves of the thyme plant |
Minty, lemony |
Fresh or dried |
Cheese, fish, salad dressings, shellfish, soups, stews, stuffing, tomato sauces, and vegetables |
Common spices.
Name |
Source |
Flavor |
Best used |
Pair with |
Anise |
Seeds of the anise plant |
Sweet, similar to licorice |
Dried seeds |
Apple pie, cakes, coleslaw, cookies, cottage cheese, fruit dishes, salad dressing, and spicy meat mixtures |
Capers |
Unopened flower buds from the caper bush |
Pungent |
Pickled in liquid brine |
Beef gravies, deli sandwiches, eggplant dishes, salads, sauces, and tomato dishes |
Caraway |
Seeds of the caraway plant |
Sweet, nutty |
Whole |
Baked goods, cabbage, carrots, cheeses, coleslaw, cucumber salads, green beans, pickles, potatoes, and sausage |
Cardamom |
Seeds from the cardamom tree, a member of the ginger family |
Slightly sweet and also spicy |
Whole or ground |
Breads, cakes, cookies, curries, custards, punches, and rice |
Cayenne |
Ground dried fruit or seeds of the cayenne pepper plant |
Fiery hot |
Dried and ground, or fresh and finely chopped |
Curries, meats, Mexican dishes, sauces, and stews |
Celery seed |
Seeds of the celery plant |
Strong, pungent celery flavor |
Dried whole seed |
Breads, coleslaw, egg salads, potato salads, and tuna salads |
Cinnamon |
Dried bark of the cinnamon tree |
Pungently sweet |
Dried sticks or ground powder |
Breads, cakes, chicken, coffee, cookies, pork, spiced beverages, sweet potatoes, squash, tea, yogurt (often paired with allspice, cloves, and nutmeg) |
Clove |
Dried flower buds of the clover tree |
Sweet or bittersweet |
Dried and ground |
Baked goods, beets, chili sauces, cookies, curries, fruit sauces/syrups, gingerbread, squash, and tomato sauces |
Coriander |
Seeds of the coriander plant |
Spicy, sweet, or hot |
Ground or whole |
Baked goods, beverages, candies, curries, dairy desserts, meats, and relishes |
Cumin |
Seeds of the cumin plant |
Peppery |
Whole or ground |
Chili powders, curries, meats, stews, tofu, and vegetable dishes |
Garlic |
Bulbs of the garlic plant, a member of the onion family |
Pungent, onion-like, mildly hot |
Fresh, or granulated if fresh is not available |
Breads, fish, Italian dishes, meat, soups, stews, and tomato sauce |
Ginger |
Roots of the ginger plant |
Mix of pepper and sweetness |
Dried powder or freshly grated from root |
Beets, beverages, breads, cakes, cheese dishes, chutneys, cookies, curries, dipping sauce, dressings, meat, poultry, soups, stews, and yellow vegetables |
Mace |
Outer covering of the nutmeg seed |
Similar to nutmeg, but stronger |
Dried or ground |
Baked goods, pickles, and stews |
Mustard |
Seeds of the mustard plant |
Hot and tangy |
Powdered or whole seeds |
Dips, cheese dishes, eggs, fish, pickling spice, salad dressings, sauces, spreads, tofu, and vegetables |
Nutmeg |
Seeds of the nutmeg tree |
Warm, spicy, sweet |
Freshly ground |
Applesauce, baked goods, beverages, cheese dishes, cream dishes, desserts, ground meats, pies, sauces, soups, stews, and many vegetables |
Paprika |
Fruit of a sweet pepper plant |
Sweet to hot, somewhat bitter |
Dried and ground |
Eggs, cheese, Hungarian goulash, pasta, potatoes, and sauces |
Saffron |
Dried stigmas and upper styles of the saffron crocus plant |
Pungent, aromatic |
Dried and ground |
Use small amounts crushed in breads, cakes, fish, poultry, and rice dishes |
Turmeric |
Root of the turmeric plant, a tropical plant related to ginger |
Pungent, somewhat bitter |
Dried or ground |
Curry powders, egg dishes, Indian dishes, rice dishes, and salad dressings |
This document is FSHN13-03, one of a series of the Food Science and Human Nutrition Department, UF/IFAS Extension. Original publication date April 2013. Revised June 2016 and February 2020. Visit the EDIS website at https://edis.ifas.ufl.edu for the currently supported version of this publication.
Jenna A. Norris, former graduate student; and Wendy Dahl, associate professor, Food Science and Human Nutrition Department; UF/IFAS Extension, Gainesville, FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county's UF/IFAS Extension office.
U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.