Herbs and spices, seasoning superheroes


Herbs and spices have the power to transform food into exotic, tantalising dishes with extraordinary nutritional and health benefits. Powerful antioxidant providers, aiding against cancer, heart disease and diabetes, they can replace salt and sugar in many recipes, and with virtually zero energy density, their inclusion in any diet can be highly beneficial. In the Just Routine app we call them Healthy Flavour Boosts

Many herbs and spices are under ongoing scientific research related to their antioxidant properties to health. Some studies have shown that there is a link between increased dietary intake of antioxidants and lower incidence of mortality. Certainly, the oxidant-antioxidant balance in our body is vital, as it maintains cell membrane integrity and functionality, cell proteins and nucleic acids. If free radicals are not removed by antioxidants they may damage crucial cellular components. Damage caused by oxidant-antioxidant imbalance includes impaired immunity, cell death and DNA damage, which can lead to chronic diseases such as cancer. Herbs and spices can help.

Healthy seasoning tips

Replace sugar with:

  • allspice
  • cinnamon
  • nutmeg
  • vanilla
  • cloves

Top dried antioxidant spices:

  • ground cloves
  • oregano
  • ground ginger
  • ground cinnamon
  • turmeric powder

Top fresh antioxidant herbs:

  • oregano
  • sage
  • peppermint
  • thyme

The difference between herbs and spices

Herbs are the leaves of low growing plants and shrubs, and can be used fresh, dried or frozen. Spices are the bark, root, buds, seeds and berry of fruit of plants and trees. Variety and plenty is essential for optimal health benefits. Use in everyday cooking and often.

Just Routine is our real food app. Designed to be inclusive, to avoid cutting out macro or micro nutrients from our eating regimes, six key food groups lie at its core: Protein, Carbohydrates, Legumes, Vegetables, Fruits, Fats. It’s about eating simply, simply eating.


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Iris is the founder of No Targets Just Routine. She has researched food since 2009 and believes “Happiness is real food shared with loved ones.”

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