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Katy Maher

8 Essential Spice Blend Recipes to Make at Home

October 20, 2020 by Katy Maher

Blog Banner for Spice Blend Recipes

Mixing things up in the kitchen can be daunting when you’re in a cooking rut. Buying expensive blends of exotic-sounding spice blends can be a waste of money if you’re unsure if your family will enjoy it.

These eight essential spice blend recipes are easy to make and can be mixed up in bulk to always have on hand!

While you can easily find some of these at the supermarket, there are many benefits to mixing them at home!

  • Customization! Whether it’s the level of heat, the balance with spice ratios, or the amount of sodium—each of these recipes can be easily customized to suit your needs.
  • High-quality and low-cost! When you craft your spice blends at home, it results in an all-around higher-quality, fresher-tasting, and lower-cost product than the store-bought version.

These straightforward spice blend recipes provide you with easy access to versatile spice, paste, and marinade ideas that you can use whenever you feel like adding a little extra something to your meals!

Blog Banner for Spice Blend Recipes

Classic Italian Seasoning

At the top of the list, we have a classic Italian blend!
Courtesy of Holly Nilsson at Spend With Pennies, this recipe is essential for every spice rack and is an excellent addition to almost any dish! Add it to soups, stews, marinades, or even sprinkled over your protein of choice for a little extra Mediterranean flavor!

To a small bowl add:

  • 2 tbsp Dried Basil
  • 2 tbsp Dried Oregano
  • 2 tbsp Dried Parsley
  • 1 tbsp Dried Rosemary
  • 1 tbsp Dried Thyme
  • 1 tbsp Dried Red Chili Flakes
  • 1 tsp Garlic Powder

Mix well and store in an airtight container in a cool, dry, and dark place.

TIPS
➝ Store spice blends in dark brown or opaque containers to avoid light oxidation.
➝ Adjust the red chili flakes to suit your heat preference.

Zesty Cajun Mix

Courtesy of DiamondLil on Allrecipes, this warm and zesty spice blend recipe is a wonderfully versatile mix that you can dust on chicken, fish, tofu, or even beans for a delightful Southern flavor!

To a small bowl add:

  • 2 tsp Kosher Salt
  • 2 tsp Garlic Powder
  • 2 ½ tsp Paprika
  • 1 tsp Ground Black Pepper
  • 1 tsp Onion Powder
  • 1 tsp Cayenne
  • 1 ¼ tsp Dried Oregano
  • ½ tsp Dried Red Pepper Flakes

Mix well and store in an airtight container in a cool, dry, and dark place.

TIPS
➝ Use your choice of sweet or regular paprika for a lighter taste, or choose smoked paprika for a more profound and smokier flavor!
➝ Control the spice by adding or subtracting the red chili flake and cayenne to suit your palate!
➝ Use 1 ¾ tsp table salt in place of Kosher if needed.

Traditional Mexican Taco Seasoning

While similar to the Cajun seasoning, this classic spice blend recipe, courtesy of Bill Echols from Allrecipes, gives your dishes a little south of the border flair!
The chili powder used here is not the spicy variety, but rather is a spice blend of its own. Chili powder is readily available at supermarkets, and when combined with other flavors, makes a great addition to protein choices for tacos, tomato soups, and nachos! This spice blend adds a fresh Mexican flavor to your dish of choice—I love to add it to my Egg and Potato Breakfast Bake!

To a small bowl add:

  • 1 tbsp Chili Powder
  • ¼ tsp Garlic Powder
  • ¼ tsp Onion Powder
  • ¼ tsp Crushed Red Pepper Flakes
  • ¼ tsp Dried Oregano
  • ½ tsp Paprika
  • 1 ½ tsp Ground Cumin
  • 1 tsp Kosher Salt
  • 1 tsp Ground Black Pepper

Mix well and store in an airtight container in a cool, dry, and dark place.

TIPS
➝ Use ¾ tsp table salt in place of Kosher if needed.
➝ Add or subtract the red pepper flakes to get the right amount of spice!

Quintessential Indian Spice Blend Recipes

Garam Masala

Used in almost all Indian dishes—particularly curries, masalas, and soups—Garam Masala is a staple!
If you’re a fan of Indian food, you will love this blend!
While many varieties exist in India’s different regions, this particular blend from Michelle at Allrecipes is an excellent starter using mostly spices you likely already have on hand.

Ingredients:

  • 2 tbsp Coriander Seeds
  • 2 tbsp Ground Turmeric
  • 1 tbsp Cumin Seeds
  • 1 tbsp Cardamom Seeds
  • 1 tbsp Whole Black Peppercorns
  • 1 tsp Fennel Seeds
  • 1 tsp Mustard Seeds
  • ½ tsp Whole Cloves
  • 2 Dried Red Chilis, seeds removed

Combine whole spices (everything except the ground turmeric) in a small pan over medium-low heat, toast until fragrant (about 2 minutes).

Remove from heat, place into a spice grinder, and grind into a fine powder. Add turmeric powder and process to combine.

Store in an airtight container in a cool, dry, and dark place.

TIPS
➝ This recipe uses primarily whole spices, but if ground spices are all you have on hand, skip the toasting step to avoid burning.

Curry Powder

From Veena Azmanov’s self-titled blog, this handy curry powder recipe is perfect for any Indian dish but is especially great for its namesake, curries! Like the Garam Masala blend, this recipe also uses whole spices but can be made with ground—again, skip the toasting step. Veena provides both ground and whole spice versions of this recipe, so use whichever is more convenient for you!

Using Ground Spices

To a small bowl add:

  • 2 tbsp Coriander Powder
  • 1 tbsp Cumin Powder
  • 1 tbsp Turmeric Powder
  • 1 tbsp Cayenne
  • 1 tbsp Paprika
  • ½ tsp Ground Ginger
  • ½ tsp Mustard Powder
  • ½ tsp Cardamom Powder
  • ½ tsp Ground Black Pepper

Mix well and store in an airtight container in a cool, dry, and dark place.

TIPS
➝ Adjust the amount of cayenne to regulate the heat.
➝ Choose the type of paprika to suit your preference.

Using Whole Spices

Ingredients:

  • 3 tbsp Coriander Seeds
  • 1 ½ tbsp Cumin Seeds
  • 1 tbsp Turmeric Powder
  • 2 large Dry Paprika Peppers, whole
  • 3 large Dry Smoked Paprika Peppers, whole
  • ½ tsp Ground Ginger
  • 1 tsp Mustard Seeds
  • 4 Cardamom Pods, whole
  • 10 Black Peppercorns

Toast whole spices (everything except the turmeric and ginger) in a small pan over medium-low heat until fragrant (about 2 minutes).
Allow the mixture to cool until barely warm.

Add to a spice grinder and process into a fine powder. Blend in the turmeric and ginger to combine.

Store in an airtight container in a cool, dry, and dark place.

TIPS
➝ Skip the ground ginger if you opt to use fresh in the dish.

Za’atar Spice

Za’atar is a delicious and incredibly versatile Middle Eastern spice blend with several regional variations. This particular blend is Egyptian, courtesy of Sylvia Fountaine from Feasting at Home; however, there are also Lebanese, Jordanian, and Israeli versions.

Using flavors like thyme, cumin, sesame, and, most importantly, sumac—this seasoning mix can be used in a marinade when mixed with olive oil, lemon, and garlic, sprinkled over pita, hummus or my Quick Herbed Veggie Couscous, or used in salad dressing to add a delicious and distinctive flavor!
While sumac may seem like a foreign and intimidating ingredient, it can be found at most Middle Eastern shops and is becoming increasingly available at other supermarkets. Don’t skip it, as it gives Za’atar its citrusy zing and adds to the distinct flavor.

To a small bowl add:

  • 3 tbsp Dried Thyme
  • 3 tbsp Cumin, ground or whole*
  • 3 tbsp Coriander, ground or whole*
  • 3 tbsp Sesame Seeds, toasted
  • 1 ½ tsp Kosher Salt
  • ¾ tsp Aleppo Chili Flakes

*If using whole spices, toast over medium-low heat until fragrant, and grind to a fine powder.

Combine all ingredients and store in an airtight container in a cool, dry, dark place.

TIPS
➝ Oregano can replace the thyme if you don’t have it on hand.
➝ Use 1 ¼ tsp of regular table salt if you don’t have Kosher.
➝ Aleppo chili flakes can be hard to come by, so if you can’t find them, omit them, or add ½ tsp dried red chili flakes.

Thai Green Curry Paste

For authentic Thai flavor that packs a punch, green curry paste is the way to go.
While the jarred stuff will do in a pinch, having this homemade paste on hand gives your curries a whole lot more flavor!

Traditionally this paste is made by pounding the ingredients together with a mortar and pestle, but it can quickly be done in a food processor or blender if you are running short on time. Courtesy of Mark Wiens over at eatingthaifood.com, this spice blend recipe is an authentic and easy recipe using ingredients you can get at your local Asian market or online (if not available at the supermarket).
This paste, mixed with some coconut milk or cream, creates a zesty and flavourful broth that pairs perfectly with your protein and vegetables of choice.

Ingredients:

  • 150g Green Thai Chilis
  • 1 bulb of garlic, peeled
  • 3 Thai Shallots, peeled
  • 1 thumb-sized piece Galangal
  • 5 Cilantro Roots (roughly 1-2 cm thick roots)
  • the peel of 1 Kaffir Lime
  • 2 stalks Lemongrass
  • 1 tbsp White Peppercorns
  • 1 tbsp Shrimp Paste
  • 1 tsp Coriander Seeds
  • 1 tsp Cumin Seeds
  • 1 tsp Kosher Salt

Remove the stems from the chilis, thinly slice galangal, lemongrass, and cilantro roots.

Toast the coriander and cumin seeds in a small pan over medium-low heat until fragrant, about 2 minutes.

Pound or use a food processor to blend all ingredients, except the shrimp paste, together until it forms a paste. If pounding, it will be a little chunkier, and if blended, it will be smoother. If pounding to a smooth paste, it will take 1-2 hours. 
Once reasonably smooth, add the shrimp paste and blend or pound until incorporated. 

Store refrigerated in an airtight container

TIPS
➝ Use regular shallots if you cannot find the Thai variety.
➝ Substitute ginger if you don’t have access to galangal.

Teriyaki Marinade and Sauce

While officially born in Hawaii, this sauce and marinade are Japanese in origin. Flavorful and savory, this sauce can double as a marinade by omitting the cornstarch and water. It can be used on various proteins for a quick and delicious meal anytime you crave something a little different! This spice blend recipe is courtesy of Matthew Broomhead from Allrecipes and uses pantry staples so you can whip this up in a flash!

Ingredients:

  • ½ cup Soy Sauce 
  • 2 tbsp Honey 
  • 2 tbsp Rice Vinegar 
  • 2 tbsp Sesame Oil 
  • 2 tbsp Brown Sugar 
  • 2 tbsp Sesame Seeds
  •  2 cloves Garlic, minced 
  • 1 1-inch piece of Ginger, peeled and grated 
  • ¼ cup Water*
  • 1 tbsp Cornstarch*

For Marinade: Combine all ingredients in a medium bowl and pour over protein of choice, marinate for 2 hours, or until ready to cook.

For Sauce: Combine all ingredients except water and cornstarch in a small saucepan, heat over medium-high heat.

 In a small bowl stir together the water and cornstarch, forming a slurry. Add slurry to mixture and bring to a boil. Let it bubble for 5-7 minutes until thickened. 

Store marinade and sauce refrigerated in an airtight container for about 2 weeks.

TIPS
➝ Opt for a low-sodium soy sauce to control the sodium content.
➝ Substitute low glycemic index sweeteners, like brown rice syrup or agave, if blood sugar is a concern.


Before You Go!

Try any of these spice blend recipes out?
Leave a comment below and let us know how it went!

Want to read more about balanced eating, recommended tools, or my other recipes?
Check out more of the blog!

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Filed Under: Kitchen, Uncategorized

Egg, Potato, and Red Pepper Sheet Pan Breakfast Bake

August 6, 2020 by Katy Maher

Photo of the egg potato and pepper sheet pan breakfast bake on a white plate

Not gonna lie, sometimes I go to bed dreaming about breakfast – I love food that much! And this unbelievably simple sheet pan breakfast bake is very dream worthy. Not to mention delicious AND balanced. It’s loaded with fiber, color, nutrients, protein, healthy fats….I could go on and on. This will definitely fuel your morning. Put this on the menu for the weekend – you won’t be disappointed! #findyourbalance

Photo of the egg potato and pepper sheet pan breakfast bake on a white plate

Egg, Potato, and Red Pepper Breakfast

Shelby Anderson
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Breakfast
Servings 2

Ingredients
  

  • 5-6 small rainbow potatoes
  • 1 red belle pepper
  • 4 eggs
  • 2 tbsp olive oil
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees.
  • Dice potatoes and red bell pepper and place on a baking sheet lined with tin foil.
  • Add olive oil and salt and pepper. Make sure that the potatoes and peppers are evenly coated and that the tin foil has a thin layer of olive oil (to ensure that the potatoes don't stick to the foil).
  • Make four circles (or however many circles for the amount of eggs that you desire) in the potatoes and peppers about 4" wide.
    Peppers and Potatoes on a Pan
  • Crack the eggs into the circles.
    Peppers, Potatoes, and Eggs
  • Bake for 25 minutes or until potatoes can be easily pierced with a fork.

Notes

I love this for a weekend breakfast when I have a little more time in the mornings. And a side of fruit makes this a perfectly balanced meal that keeps me satisfied all morning! My regular cup of coffee helps too 🙂
Keyword breakfast, eggs, peppers

Did you make this sheet pan breakfast bake? Let us know in the comments below!

What is Balanced Eating?

Learn more about my approach to Balanced Eating!

Check out my other Balanced Recipes.

Have any questions?

Contact me directly!

Follow Me! Instagram. Twitter. Pinterest.

Read about me and my services.

Filed Under: Recipes

Sheet Pan Tofu and Vegetable Dinner

July 21, 2020 by Katy Maher

Sheet Pan Tofu and Vegetable Dinner

Sheet pan dinners have saved the day many a times in my household! I love how versatile they are and how easy they make balanced eating for my family. This sheet pan tofu and vegetable dinner is no exception. Easy, balanced, and delicious. I know not everyone is a tofu fan, but if you’re ever feeling adventurous give this recipe a go and leave a comment! #findyourbalance

Sheet Pan Tofu and Vegetable Dinner

Sheet Pan Tofu and Vegetable Dinner

Shelby Anderson
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Servings 2

Equipment

  • sheet pan

Ingredients
  

  • 1/4 head purple cabbage chopped
  • 1 cup green beans fresh or frozen
  • 8 oz tofu firm, approx. 1/2 container
  • 2 tbsp olive oil
  • 1 tsp onion salt
  • 1 tsp garlic powder
  • salt and pepper to taste

Instructions
 

  • Chop purple cabbage into 1/2 inch strips.
  • Spread cabbage and green beans evenly on one half of a baking sheet lined with aluminum foil.
  • Cube tofu and place on the other half of the baking sheet.
  • Drizzle tofu and veggies with olive oil. Add onion salt, garlic powder, and salt and pepper evenly.
  • Broil in the oven for 20 minutes. For crispy tofu, remove vegetables and broil for an additional 10-15 minutes.

Notes

I added a side of leftover homemade macaroni and cheese to make this a super filling and balanced dinner. Enjoy! 
Keyword balance, tofu, vegan, vegetables

Did you make this sheet pan tofu and vegetable dinner? Let us know in the comments below!

What is Balanced Eating?

Learn more about my approach to Balanced Eating!

Check out my other Balanced Recipes.

Have any questions?

Contact me directly!

Follow Me! Instagram. Twitter. Pinterest.

Read about me and my services.

Filed Under: Recipes

A Dietitian’s 6 Favorite Kitchen Tools for Whipping Up Balanced Meals

July 16, 2020 by Katy Maher

kitchen tools

You all know I’m about making things simple and stress free. So today I want to share with you my 6 favorite kitchen tools that I personally could not live without. Balanced meals are so much easier with these!

  1. This Kitchenaid 5 Speed Blender. I think it’s the most basic of the basics but it gets the job done. Mine is going on 3 years strong with over 1 million smoothies made! Of course this is an exaggerated number, but I wouldn’t be surprised if I was close. This blender is also amazing for blended soups in the winter, making baby food if you’ve got little ones around, or making delicious sauces. I’ve used my blender for all of these!
  2. Any crock pot. They can be pretty affordable, and I think are worth the money. Start simple if you’re just not quite sure it’s for you. I can’t wait to share crock pot recipes with you all! You can make an entire balanced meal in just a few steps. 
  3. This Hamilton Beach food processor. If I’m being honest, I just started busting this out a few months ago, and GAME CHANGER. You can shred up cabbage, carrots, really any vegetable in a matter of SECONDS. I’m going to use all caps a lot in this post. You can make salsas, you can chop up vegetables for coleslaw, you can shred up zucchini for muffins, you can mince garlic, you can cut up vegetables real small for soups or to add to marinara sauces. Opportunities are ENDLESS. AND if you buy the attachments you can do so much more. 
  4. Some really sharp knives. This should really be higher on the list, but seriously: invest in some really good, sharp knives, and a knife sharpener. This will change your culinary life. I don’t have any specific recommendations for knives, but I use this Priority Chef knife sharpener and it works like a charm.
  5. This rice cooker with a steam basket. I probably use this thing more than any of the other items mentioned here combined. We do a lot of rice dishes at our house and this will cook up rice with little to no monitoring needed. I also enjoy cooked vegetables more than I do raw, and steaming vegetables with this is so dang easy. It’s not the best method if you are cooking for a ton of people, but if you’re cooking for 1-3 people it’s perfect. 
  6. This salad spinner because it keeps my child occupied while I cook. And if I ever decide to wash some lettuce it will be good for that too.

I have not boarded the instapot train, someone convince me. I bet they are absolutely amazing like everyone says, but I get by with what I have! Drop a comment below with your favorite (or most used) kitchen tool!

Filed Under: Kitchen Tagged With: kitchen, tools, utensils

Quick Herbed Veggie Couscous

July 8, 2020 by Katy Maher

quick herbed veggie couscous

If you’re looking for the perfect summer salad (that’s not just lettuce!) look no further. This quick herbed veggie couscous is just what you need. It’s got color, and is packed with nutrients to keep you satisfied, energized, and balanced. It’s a perfect side dish to any meal, but I think it makes a good case for main entree! Did I mention how easy it is to make? #findyourbalance

quick herbed veggie couscous

Quick Herbed Veggie Couscous

Shelby Anderson
Print Recipe Pin Recipe
Cook Time 20 mins
Total Time 20 mins
Course Salad
Servings 8

Ingredients
  

  • 1/2 red bell pepper
  • 1/4 head purple cabbage
  • 1/2 cup cherry tomatoes
  • 1 8 oz can garbanzo beans low sodium if you're watching your salt intake – rinsed and drained
  • 1 cup couscous uncooked

Herb Seasoning

  • 3 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp herbes de Provence

Instructions
 

Couscous and Veggies

  • Measure 1 cup uncooked couscous and cook according to instructions on box.
  • Finely chop bell pepper, cabbage, and tomatoes and set aside.
  • When couscous is finished cooking, set aside on a plate to cool.
  • When cooled, combine veggies and couscous in a large bowl and mix together.

Herb seasoning

  • Combine olive oil, salt, pepper and herbes de Provence in a small bowl and whisk together with a fork.

Put it all together!

  • Add to couscous and veggies mix and stir.

Notes

If you are always looking for a healthy, carby side dish – keep couscous on hand. Play around with seasonings and toppings. You can’t go wrong!
Keyword couscous, herb, veggie

Filed Under: Recipes, Sides

The 3 Most Deliciously Balanced Fruit and Vegetable Smoothies

July 2, 2020 by Katy Maher

three fruit and vegetable smoothies in clear cups

If you aren’t adding vegetables to your smoothie, I’m here to tell you GO FOR IT! Try these easy fruit and vegetable smoothies and you’ll thank me later. Don’t be afraid to experiment too – it’s all about finding what works best for you and your preferences. I will say that the beet flavor is STRONG which is why I add honey – but at the same time I like the taste of beets. But I really don’t think you can go wrong with spinach in any type of smoothie! Check out the notes below on how to get THE best consistency smoothie! #findyourbalance

three fruit and vegetable smoothies in clear cups

The 3 Most Deliciously Balanced Fruit and Vegetable Smoothies

Print Recipe Pin Recipe
Prep Time 5 mins
Total Time 5 mins
Course Snack
Servings 1 smoothie

Equipment

  • blender

Ingredients
  

Strawberry Beet Smoothie

  • 1/2 cup frozen strawberries frozen is key for good consistency!
  • 1 beet cooked
  • 1 tbsp honey
  • 1/4 cup avocado frozen or fresh
  • 1/4 cup frozen spinach or kale or handful fresh!
  • 1 cup milk or just enough to cover everything in the blender!

Banana Mango Smoothie

  • 1/4 cup frozen banana
  • 1/4 cup frozen mango
  • 1/4 cup greek yogurt
  • 1 spoonful shredded coconut
  • 1 spoonful ground flaxseed
  • 1 cup milk or just enough to cover everything in the blender!

Blueberry Banana Smoothie

  • 1/4 cup frozen blueberries
  • 1/4 cup frozen banana
  • 1 spoonful peanut butter
  • 1/4 cup frozen spinach or kale or handful fresh!
  • 1 spoonful chia seed
  • 1 cup milk or just enough to cover everything in the blender!

Instructions
 

  • Literally just toss everything in the blender and press start! I use a Kitchen Aid 5 Speed – and pulse on 4 until everything is well blended.

Notes

I challenge you to have a smoothie that is made with fresh fruit/veg and ice, and compare it to a smoothie made with frozen fruit/veg NO ice – and tell me you don’t like the frozen version better. I will never make my smoothies any other way! The consistency is perfection. 
Keyword fruit, smoothie, vegetable

Filed Under: Recipes, Snack

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