AUBURN UNIVERSITY, Ala. — Fall is the season of spices. People looking for a little extra warmth on a cool, fall day have several options to turn to. From lattes to baked goods and beyond, there are a lot of great uses for these spices.
“There are several spices that can add warmth and flavor to your seasonal cooking,” said Kylie Williams, an adult education graduate student and dietetic intern in the Auburn University College of Human Sciences. “Using spices is an easy and flavorful way to embrace the season, elevate your meals and pick up some extra health benefits along the way.”
Spice up your health
Some spices commonly used in fall cuisine include allspice, cardamom, cinnamon, cloves, ginger and nutmeg. The latter four make up what some would call the super spice of the season: pumpkin spice. Carol Connell, an Alabama Cooperative Extension System human nutrition, diet and health specialist, said these spices can offer some great health benefits, such as antioxidants and anti-inflammatory effects.
“Fall spices are wonderful flavor enhancers that do not contain sodium and sugar,” Connell said. “They can help people with high blood pressure or elevated blood glucose reduce the sodium and sugar in their diet, all while keeping the bold flavors.”
For example, cinnamon, one of the most popular fall spices, has a warm, sweet flavor to accompany the health benefits it offers. According to Johns Hopkins Medicine, studies where participants took daily cinnamon supplements have shown that it can lower blood sugar levels in people with type 2 diabetes. They also report that this spice may have benefits related to heart health, such as reducing high blood cholesterol and triglyceride levels.
While these studies focused on high-dose cinnamon supplements, there are still health benefits to incorporating everyday amounts of cinnamon and other spices into a diet. For example, these spices are great replacements for ingredients, such as salt and sugar. Decreasing the intake of these ingredients can help people lower their blood pressure and blood sugar, so fall spices are good for heart health and metabolic health in that regard.
Cooking with spices
There are several ways people can use the six spices of fall. Each spice has a unique flavor profile, offering a great variety of options to use them in both sweet and savory dishes.
“Most people associate the fall spices with warm beverages or holiday desserts,” Connell said. “However, they can be used in a wide variety of foods, from vegetables — such as acorn squash — to proteins — such as poultry, pork, beef and fish. For example, nutmeg and cinnamon are great on acorn squash that has been brushed with orange juice and roasted. Also, ginger goes great with fish, beef and chicken.”
Williams and Connell offer the following suggested uses for each fall spice:
- Allspice has hints of cinnamon, cloves and nutmeg. It is commonly used for things like baked apples, pecan cookies, stews, curries and even meat rubs.
- Cardamom is a sweet, floral spice that has a peppery warmth. It is used in chai tea, muffins, cinnamon rolls, curries, rice and stews.
- Cinnamon has a warm, sweet flavor with a touch of spice. It pairs well with oatmeal, yogurt, coffee, tea, stews, roasts and curries.
- Cloves are strong, sweet and slightly bitter. People can use them in hot cider or coffee and in baked goods. Cloves also bring rich, aromatic flavor to roasted meats, stews and marinades.
- Ginger has a peppery, slightly sweet flavor. It is used in baking for items like gingerbread cookies and spice cakes and in savory dishes like stir-fries, soups and curries.
- Nutmeg is a versatile spice with a sweet, nutty flavor. People use it in apple or sweet potato casseroles, pumpkin pie, stews and roasted vegetables.
More information
For more information, read the Extension Brief, “Embrace Fall with Flavor: A Guide to Fall Spices for Flavor and Health.” People can find this resource at www.aces.edu.
