Cooking With Nightshade Free Spices and Herbs

Cooking With Nightshade Free Spices and Herbs

Just because you are avoiding nightshades does not mean you have to forego flavor.

Nightshades can trigger painful inflammation for some people who have arthritis, persistent headaches or inflammation in the digestive tract and stomach.

Which spices and herbs should you avoid if you have omitted nightshades from your diet?

• Cayenne
• Crushed red pepper
• Paprika
• Chili powder

Black pepper is not a nightshade and is, in fact, one of the most popular of the spices. Here is a list of the most used spices in the United States:

• Black pepper
• Cinnamon
• Cumin
• Garlic powder
• Nutmeg
• Oregano
• Rosemary
• Salt
• Thyme

If your doctor as told you to avoid spicy foods you may also want to avoid black pepper and cumin. Always consult your physicians with your questions.

There are, of course, many more. With more and more households watching television programs on Food Network and the Cooking Channel, there has been a definite increase in fresh herbs being used for home cooking. Things like cilantro and parsley have certainly jumped from garnish to main ingredient in the last 20 years here in the U.S.

One of the most common questions is how to convert dried to fresh or fresh to dried. Here is an easy conversion table:

1 teaspoon dried = 1 Tablespoon Fresh

Or

1 cup fresh = 1/3 cup dried

If your recipe calls for 1 teaspoon of a dried spice you can substitute it for one Tablespoon of that chopped fresh herb. And vice versa: If your recipe calls for one cup of chopped fresh herbs you would replace it with 1/3 cup dried spice. The key here is to use less of the dried than of fresh as the dried spice is usually stronger.

Between fresh herbs from your garden, kitchen window, farmers market or the produce department at your local grocery store and the dried spice aisle there are many nightshade free choices. You can even find spice blends that are not only nightshade free but gluten free, dairy free and soy free for those of you on a restricted diet. Or, make some spice blends of your own.

If you would like to try your hand at making your own spice blends so you can leave out the nightshades, gluten and soy here is a good one to start with:

Store bought Montreal Steak Seasoning usually has nightshades like paprika and red pepper as well as some un-named spices like ‘natural flavor’ and something they like to just define as ‘spice’.

Montreal Steak Seasoning

• 2 tablespoons coarse black pepper (add more if you prefer it hot)
• 1 tablespoons dry mustard
• 2 teaspoons dried dill weed
• 1 teaspoon coriander
• 1 tablespoon salt
• 1 tablespoon, plus 1 teaspoon garlic powder

If this is something you eat on a regular basis you can quadruple the batch. Keep in a glass jar with an airtight lid in a dark cool spot like you would your other spices.

Yellow prepared mustard is a product that is difficult to find without paprika, a nightshade. You can make your own!

Homemade Nightshade Free Yellow Mustard

• 1 cup water
• ¾ cup dry mustard
• ¾ teaspoon salt
• ½ teaspoon turmeric
• 1/8 teaspoon garlic powder
• ½ cup white distilled vinegar

Whisk all of the ingredients together in a small glass, stainless steel or ceramic saucepan. Avoid nonstick, copper or aluminum. Cook over medium/low heat. Be sure your exhaust fan is on and open a window as it can be potent.

Continue to whisk while simmering. This should reduce to a thicker, mustard consistency. Allow to cool before storing in a glass jar with a tight lid. You will want this to sit in the refrigerator at least two full weeks to mellow before consuming. If you consume too early it will be terribly bitter and pungent.

Q: Why do you say to only use a glass, stainless steel or ceramic saucepan?

A: Stainless steel, glass, ceramic and tin are examples of non-reactive metals. Pans made out of reactive metals, like aluminum, cast iron and copper can react poorly with certain foods like this particular recipe. Metals that are reactive are great for cooking foods like rice and meat, but you should use non-reactive for acidic foods.

Be mindful of spices and herbs that pair well together depending on the taste profile you are cooking. For example a Thai dish may use a combination of the following spices:

Basil, cardamom, cumin, garlic, ginger, lemongrass, and turmeric. All are nightshade free.

If you would like to learn about 35 more of the most common nightshade free spices and herbs check out my latest book, which, by the way, is my first paperback in Full-Color! (also available in Ebook) it is called Encyclopedia of Nightshade Free Herbs and Spices: Includes Homemade Spice Blend Recipes & Store Bought Brands List.

Yes, I read all of the ingredients and included 19 spice blends you can find in the store that are gluten free, dairy free, soy free and nightshade free. Also included 14 spice blends you can make at home yourself as well as 12 recipes dotted throughout the book. www.Amazon.NightshadeFree

By Paula C. Henderson