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8 Essential Spice Blend Recipes to Make at Home

October 20, 2020 by Katy Maher

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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!

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Table of Contents

  • Classic Italian Seasoning
  • Zesty Cajun Mix
  • Traditional Mexican Taco Seasoning
  • Quintessential Indian Spice Blend Recipes
    • Garam Masala
    • Curry Powder
      • Using Ground Spices
      • Using Whole Spices
    • Za’atar Spice
  • Thai Green Curry Paste
  • Teriyaki Marinade and Sauce

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

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

Balanced eating: one dietitian’s approach

May 27, 2020 by Katy Maher

balanced eating approach

With a quick google search you will come across a number of sites that breakdown the components of balanced eating. Here is a quick summary because I want to leave time to address, in my opinion, an equally important aspect of balanced eating.

Summary:

  • Eat plenty of fruits and vegetables. Pick a variety of colors to get a balance of different vitamins and minerals. 
  • Choose whole grains. Whole grains have more fiber and vitamins than processed grains. Fiber and vitamins are good for digestion and energy, among other things.  
  • Opt for lean proteins. Leaner proteins have less saturated fat. 
  • Healthy fats are important for heart health and should be consumed in moderation. 

And every client I’ve had can recite the above word for word, but some still struggled with the advice. I think it’s because most sites that talk about balanced eating stop there, and readers are left to believe they must achieve this perfect diet, that is a balance of all the “good” stuff, to be healthy. Yes, the foods listed above provide our bodies with proper nutrition and the ability to function effectively. Yes, they can reduce our risk of developing chronic disease and fatigue, and yes they can increase our ability to fight off infection. It is REALLY good information, and important to understand and apply to daily life. But what about all those other foods out there? 

The pizzas! The pies! The pinot!

THIS is what I want to address: the importance of balancing the healthier choices with the more indulgent options. We do not need a perfectly balanced plate, at every meal and snack, to be healthy. In fact, I would argue the opposite. The truth is we don’t always eat intentionally with nutrition in mind. Would you agree? It’s not a realistic expectation. We eat for many other reasons, because we are socializing, celebrating, or stressing and these situations are usually paired with indulgent foods. This is OK! In these moments please indulge, enjoy, and most importantly do it guilt-free. 

So you got to this post by clicking on “what can balanced eating do for you?”

  1. All the things listed above PLUS
  2. It can help you sleep better
  3. It can help you achieve or maintain a healthy weight
  4. It can help you manage blood sugars and hormones (think hunger hormones!)

Want to know more or have any questions? Contact me here. 

#findyourbalance

Photo by Kristina Paukshtite

Filed Under: Balance, Health

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