Cooler weather. Cloudier days. Leaves fallen from the trees. Coats and jackets. Fall is definitely here. Meals have gone from a lighter summer fare seasoned with the likes of mint, basil, chives, dill and fennel, to more hearty and robust flavored foods that are often seasoned with “warming spices” that may include cinnamon, allspice, ginger, or nutmeg. These spices are associated with foods we tend to eat more often in cooler weather and are called warming spices because they have a warming effect on our body.
We have all heard about “food is medicine”, meaning foods such as berries, beans, fruits, vegetables, nuts, and whole grains all help prevent, manage, and reverse diet related diseases. We often mistakenly forget to include spices in the “food is medicine” list. They too have powerful antioxidant, anti-inflammatory, and healing properties. Below are some warming spices of fall.
Cinnamon. Cinnamon comes from the inner bark of evergreen trees native to Sri Lanka. When peeled away, it curls up into tubes that is the familiar cinnamon bark. The cinnamon bark can be used whole or ground. The Ceylon cinnamon variety has more medicinal properties than Cassia or Saigon cinnamon. I have found when buying a bottle of cinnamon at the grocery store, the variety of cinnamon is often not listed. Because of this, I buy organic Ceylon online. Cinnamon has antioxidants to protect against free radicals. Having 1/2 – 1 1/2 teaspoons of cinnamon a day may reduce fasting blood sugar.[i] It also has anti-bacterial and anti-fungal properties. Cinnamon pairs up nicely with apples, bananas, pears and other fruits, as well as pumpkin, carrots, hot cereals, and rice dishes. It is often used in Moroccan cuisine. Cinnamon and cardamon are nice seasonings to add to rice.
Allspice. Allspice comes from the unripe berries of evergreen trees native to Central America and the West Indies. It contains anti-inflammatory and anti-microbial compounds and can help aid indigestion. Allspice has a anti-tumor compound, ericifolin that in one study, inhibited prostate cancer cell growth.[ii] It can be used in both sweet and savory dishes. Think of using allspice with lentils, sweet potatoes, butternut squash or added in a veggie burger. Allspice has a bold flavor, so a little bit goes a long way.
Ginger. Whole fresh ginger root is a rhizome (grows horizontally underground). It can also be purchased ground. It has been a part of Chinese medicine for nearly 2,000 years and has been used to relax the intestinal tract, relieve intestinal gas, and aid in digestion. Combined with cardamon, cinnamon, and coriander, it helps stimulate digestion. It also helps relieve motion and morning sickness. Using downward strokes, scrape the fresh ginger root with the edge of a spoon to remove its papery skin. Ginger is often an ingredient included in Chinese cuisine, especially stir fries, and in Indian and Moroccan food. It pairs nicely with carrots and soups. Ginger tea makes a relaxing drink. Place 1” of thinly sliced ginger root in a small saucepan and add about 1 cup of water. Bring to a boil, reduce heat, and simmer for about five minutes. Remove ginger root and enjoy. Can be served with a bit of honey or maple syrup.
Nutmeg. Nutmeg is the seed of an evergreen tree found in the Spice Islands. It can be purchased ground or use a nutmeg mill to grind the seed. It helps relieve inflammation. Adding ground nutmeg to warmed plant milk and drinking it one hour before bedtime can help support better sleep. Its anti-bacterial properties help prevent gum disease and cavities.[iii] It goes well with stewed fruit, puddings and is a great spice to use when making pumpkin pie. Add a little to hot cereal or sweet potatoes. It is a great addition to vegan eggnog and pairs nicely with allspice and cinnamon.
[i] Santos HO, da Silva GAR. To what extent does cinnamon administration improve the glycemic and lipid profiles? Clin Nutr ESPEN. 2018 Oct;27:1-9. doi: 10.1016/j.clnesp.2018.07.011. Epub 2018 Aug 13. PMID: 30144878.
[ii]Nagarajarao Shamaladevi, Dominic A. Lyn, Khaled A. Shaaban, Lei Zhang, Susana Villate, Jürgen Rohr, Bal L. Lokeshwar, Ericifolin: a novel antitumor compound from allspice that silences androgen receptor in prostate cancer, Carcinogenesis, Volume 34, Issue 8, August 2013, Pages 1822–1832, https://doi.org/10.1093/carcin/bgt123
[iii] Shafiei Z, Shuhairi NN, Md Fazly Shah Yap N, Harry Sibungkil CA, Latip J. Antibacterial Activity of Myristica fragrans against Oral Pathogens. Evid Based Complement Alternat Med. 2012;2012:825362. doi: 10.1155/2012/825362. Epub 2012 Aug 28. PMID: 23049613; PMCID: PMC3434417.
