By Nicole Zaybak Drepaniotis, MS, RD, CDN

We know that preparing home cooked meals has many benefits. We can cook and bake with many different spices that can give us many added health benefits. Spices provided us with added flavor, no calories, no fat, and a little jazz to our meals….Just remember….you only need a pinch…..

Some benefits with certain spices are listed below.



Possible Health Benefit

Best Used With

Basil  basil ·       Anti-inflammatory

·       Reduces cholesterol levels

·       Helps to prevent cancer

·       Pesto Sauce, salad dressing, soups, tomatoes, cucumbers


Cinnamoncinnimon ·       Helps lower blood sugar levels and cholesterol levels ·       Spice cakes, cookies, fruits, custard, carrots, winter squash, sweet potatoes
Gingerginger ·       Anti-inflammatory

·       Helps with nausea and migraine relief


·       Ground in cakes, cookies, and fresh in marinades for meats, vegetables, and teas
Red pepper flakes red-pepper(cayenne pepper) ·       Improves circulation

·       Can help boost the metabolism

·       Relieves pain

·       Anti-inflammatory

·       Helps to alleviate constipation

·       Vegetables, soups, dressings, in marinades
Rosemaryrosemary.jpg ·       Increases blood flow

·       Anti-inflammatory

·       Relieves pain

·       Improves mood

·       Has anti-tumor properties

·       Helps to lower cholesterol level

·       Game, poultry, meats, potatoes, mushrooms, stuffing


·       May help suppresses the development of tumors

·       Anti-inflammatory

·       Vegetables, soups, rice


Nicole Zaybak Drepaniotis is a Registered Dietitian Nutritionist who has been practicing in the clinical and outpatient settings for the past 15 years, specializing in Bariatrics and Weight Management.