Nutritional Benefits of Herbs & Spices

I hope you like my Chicken Tika Kebabs served with Mushroom and Spinach Pilaf and Mint Raita recipe at the end, which is packed with nutritious herbs and spices.

Incorporating a wide variety of plant foods into your children's diet can provide numerous health benefits, including reducing the risk of nutritional deficiencies and supporting overall gut health.

Research suggests that consuming at least 30 different plant foods per week can help ensure an adequate intake of various nutrients. Different plant foods contain different combinations of vitamins, minerals, antioxidants, and other beneficial compounds. When consumed together, these nutrients can work synergistically, enhancing their absorption and overall effectiveness in the body.

Furthermore, plant foods are rich in fiber, prebiotics, and phytochemicals, which play a crucial role in promoting a healthy gut. Fiber acts as food for the beneficial bacteria in our gut, promoting their growth and diversity. Prebiotics, which are specific types of fiber, serve as fuel for these beneficial microbes, helping them thrive. Phytochemicals are compounds found in plant foods that have protective effects and contribute to overall health.

By including a wide range of plant foods in your children's diet, you're not only providing them with essential nutrients but also supporting their digestion and gut health. It's important to introduce different types of fruits, vegetables, legumes, whole grains, nuts, and seeds to ensure a diverse array of plant-based nutrients.

It is not about cutting out animal products and restrictive diets its all about what else can I add to my famili’s meal to boost their health, all my tips include easy affordable changes to everyday meals.  This can be a challenge for some children, which I have first-hand experience with. This is why I love sharing my tips on how I try to get more variety of plant foods into my kid’s tummies. Hopefully, they will work for you too.

We often forget herbs and spices are included in the 30 different plant foods. You don’t have to grow your own herbs, dried herbs are just as beneficial.

Herbs and spices are packed with phytochemicals, which are natural compounds that contribute to their flavour, aroma, colour, and texture. These phytochemicals not only enhance the taste of our meals but also offer various health benefits. Some of the special powers of herbs and spices include:

⭐Immune-Boosting: They can support the body's defence mechanisms and help strengthen the immune system's response to pathogens.

⭐Hormone Regulating: They may help balance hormone levels and support overall hormonal health.

⭐Antioxidants & Anti-inflammatory: Many herbs and spices are rich in antioxidants, which help protect the body against oxidative stress and damage caused by free radicals. Additionally, certain phytochemicals in herbs and spices possess anti-inflammatory properties, which can help reduce inflammation in the body.

⭐Brain Messengers - Communication Chemicals: Some phytochemicals found in herbs and spices have been shown to act as brain messengers or neurotransmitters. These compounds can affect brain function and contribute to mental well-being.

⭐Gut Supporting: They may provide prebiotic benefits, promoting the growth of beneficial gut bacteria and supporting overall digestive health.

Including a variety of herbs and spices in your cooking can not only enhance the flavour and enjoyment of your meals but also provide additional health benefits.

Herb and spice shopping list

Make sure you have in your kitchen cupboard or fridge/freezer, curry powder, cinnamon, cumin, curry powder, garlic, ginger, mixed herbs, nutmeg, rosemary, mint, turmeric, thyme, and smoked paprika.

Most recipes will benefit from the addition of spices and herbs, if you always forget keep a few jars out on your worktop so you don’t forget to sprinkle a few into each meal.

I am trying to grow my own fresh herbs, you don’t need a garden, a windowsill will do. I waste too much money on bunches from the supermarket that I forget about and bin. I am trying to add them to my salads this summer, treating them like a salad leaf packed with flavour.

For the kids I am sneaking them in their favourite meals, such as pesto pasta, bolognese, chilli, curry and stir-fries.

See below a recipe packed with herbs and spices that my daughter loved and has asked me to make again. My son surprised me when he asked to try the kebab, next time I will use a milder curry powder! 😂

Chicken Tika Kebabs served with Mushroom and Spinach Pilaf and Mint Raita.

⭐Ingredients for Chicken Kebab⭐

4 tbsp Full-fat yoghurt

2 tbsp Curry powder

1tsp Garlic, finely chopped, crushed or pureed

1tsp Ginger, finely chopped, crushed or pureed

½ Lemon, juice

1 Splash olive oil

2-3 Chicken breasts, large cubes

3-4 Skewers

Optional seasoning

Ingredient for Rice

250g Brown rice

2 tbsp Olive oil

1 Onion

1tsp Turmeric

1-2 tsp Garam masala (cumin, coriander, cardamom, pepper, cinnamon, clove & nutmeg)

½ Lemon, juice

250g Mushrooms, sliced

1 Courgette, small diced

50 g Frozen peas

50g Frozen sweetcorn

3 Cloves garlic, minced

10 g Gingers, finally chopped

200 g Baby spinach

450ml Vegetable or chicken stock

Handful, of fresh coriander, chopped

Handfull, fresh mint, chopped or 1 tsp mint sauce

5-6 tbsp Yoghurt, prebiotic

Method for Chicken Tika Kebabs,

Cut the chicken breast into large cubes. Mix the yoghurt, spices, lemon, garlic, ginger and olive oil in a bowl and add the chicken, mix and marinade for a minimum of 20 minutes or longer. The recipe makes 3-4 kebabs.

Oven: Place kebabs on a foiled tray, and cook in a preheated oven at 200°C Fan / 220°C Conventional, Gas mark 7 for about 25 minutes turning halfway through cooking time

Airy Fryer: Preheat to 180°C for 5 minutes, air fry at 190oC for about 15-20 minutes, and check the chicken is cooked through. 

Method for Mushroom & Spinach Pilaf

Heat a pan, and cook the onion, ginger and garlic in oil, until soft and golden.

Add the mushrooms and cook until soft, add the spices and cook for 2 minutes.

Stir in the rice and stock and cover. Cook on gentle heat for about 15 minutes until most of the liquid has been absorbed. Add the diced courgette, cook for 5 minutes then add the spinach, fresh coriander, peas and sweetcorn and cover for 2 minutes until the spinach has wilted, squeeze the lemon juice over the rice and serve with the kebabs.  

Serve with mint raita, and mix yoghurt with either fresh mint or mint sauce.

Enjoy!