Spices: the accentuating touch in culinary art

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Basic spices for the kitchen are seeds, bark, or roots that enhance or even define the flavor and aroma of food. A well-thought-out combination of spices with dishes and beverages adds the necessary sharpness, acidity, bitterness, astringency, or sweetness to the ingredients. The knowledge of how to use spices greatly influences the impression of a dish and the assessment of a chef’s skill. To avoid ruining a culinary ensemble, one must have an understanding of the harmony of aromas and flavors, be familiar with the types of spices, their usage characteristics, and the rules for storing them.

Flavors and Trade

In ancient times, spices played a more significant role than they do today. They were valued for their healing properties, elevated to the status of magical amulets, and used in ritual ceremonies. A tradition of revering spices emerged in the East, from where they spread across the world with the development of seafaring and trade. It is known that black pepper was the first spice brought to Europe from India, which for a long time was considered an exotic wonder. Initially, spices were worth their weight in gold—they were very expensive, and dishes were often over-seasoned, as they were seen as a symbol of wealth and prosperity.
As a result of the Crusades, the supply of spices increased, and their prices gradually fell. When Venice gained almost complete monopoly over spice trade, the search for alternative supplies prompted explorers to equip numerous expeditions to chart new routes to the East. The cost of spices decreased as Dutch and British companies gained control over their delivery to Europe. The reduction in prices for previously inaccessible spices (due to the complexity of hand harvesting and limited extraction, only saffron remained expensive) dispelled the myth of their magical properties. For a time, spices even lost their former popularity.

Rules for Using Spices

However, the process of globalization has revived interest in spices, thanks to the growing popularity of Eastern cuisine and the emergence of so-called “fusion cuisine”—a new style of cooking based on blending culinary styles and traditions. Preparing delicious dishes relies on knowing how to properly add spices to food. Chefs are aware of several technological secrets.

1. To preserve the aroma of spices, it is recommended to grind them before cooking. The method of grinding spices can vary: using a grinder, blender, coffee grinder, mortar and pestle, or makeshift tools (rolling pin, hammer, or knife).
2. For better release of essential oils, whole spices should be quickly toasted in a dry skillet beforehand. However, heating spices in a dry pan is only advisable if they are to be used immediately and not for prolonged cooking (for example, for mulled wine). Prolonged heat treatment requires adding spices at the end of cooking (some spices can be added whole at the beginning—like a cinnamon stick or star anise), as their aromatic molecules evaporate quickly when exposed to heat: while heating spices releases a vibrant aroma, they lose it themselves.
3. Aromatic molecules in spices are primarily fat-soluble, so heating spices in the fat used for cooking will yield better results than toasting them in a dry pan.
4. For preparing preserves with pickled vegetables and fruits, it is advisable to use whole spices—when in prolonged contact with the products, they will impart their aroma without spoiling the appearance of the pickles, as a clear brine looks more aesthetically pleasing.
5. Whole spices should be added at the beginning or during the cooking process, while ground spices should be added at the end, as they impart flavor more quickly, which also dissipates faster. The use of spices makes and more appealing, which is especially important for forming healthy eating habits.

How to Grind Spices and Store Them?

The methods of grinding spices depend on their type.

• Spice grinder: this is the most suitable method for grinding coriander, black pepper, and salt.
• Blender: this option is suitable for grinding a moderate amount of spices; to avoid overheating, short pulses (3-5 seconds) should be used.
• Coffee grinder: this appliance quickly turns hard spices into powder, but it is advisable to have separate devices for coffee beans and spices to avoid spoiling the taste of coffee.
• Mortar and pestle: this is the ideal way to grind fresh herbs and seeds (cumin or cardamom).
• Knife or rolling pin: spices placed on a cutting board can be rolled with a rolling pin or crushed with a knife.
• Hammer and bag: spices placed in a bag can be crushed with a kitchen hammer or another heavy object.

It is better to buy and store spices in their whole form and grind them yourself, as the aroma of spices quickly fades, and ground spices lose their aroma even faster. Ground spices should be stored in opaque, airtight containers, away from heat sources. The ideal storage condition for spices is a dry, dark, and (preferably) cool place without sharp temperature fluctuations. Jars with tight lids are most suitable for storing spices. Ground spices should not be kept for longer than 6 months. The shelf life of whole spices can be longer—one should rely on their aroma: if the scent of the ground spice is unappealing, it’s time to dispose of it.

Health Benefits of Spices

Black pepper, ginger, rosemary, cardamom, turmeric, and cinnamon are spices that promote health. Spices enhance the antioxidant status of the body, reduce inflammatory processes, and strengthen the immune system. It is important to understand the difference between natural spices and artificial , which are often used in ready-made products to enhance flavor.

Black Pepper

The “king of spices” has been used for millennia as a remedy for stomach issues, diarrhea, and asthma. The ancient Greek physician Dioscorides prescribed this spice to his patients as an antipyretic, diuretic, and cold remedy. The essential oils and alkaloids in this beneficial seasoning activate digestive tract function, enhance nutrient absorption, suppress inflammatory processes, and provide anti-cancer effects. Piperine, which gives black pepper its heat, helps maintain brain health.

Turmeric

In Indian folk medicine, the “golden spice” has been used for centuries to treat liver diseases, colds, wounds, and infections. The antioxidant curcumin in this spice works wonders in healing, as it possesses powerful anti-inflammatory properties. Modern medicine compares turmeric’s pain-relieving capabilities to those of ibuprofen and diclofenac, with the advantage of the natural spice being its eco-friendliness. For better absorption, curcumin should be consumed with black pepper.

Cardamom

Since ancient Egypt, cardamom powder has been used to treat lung issues and digestive problems. From an Ayurvedic perspective, cardamom enhances vitality and mental resilience. The healing properties of this spice include strengthening the immune system and preventing and fatty liver disease.

Garlic

This spice has long been considered a protective charm against evil spirits and curses: the complex biochemistry of garlic increases antioxidant levels in the body, resulting in anti-inflammatory and immune-stimulating effects. Since the times of Kievan Rus, garlic has been used to treat gum inflammation, toothaches, and colds.

Rosemary

This Mediterranean spice traditionally treats not only gum diseases but also atopic dermatitis, osteoarthritis, and even asthma.

Ginger

This spice disinfects food, treats infectious diseases, colds, migraines, nausea, and arthritis.

Cinnamon

This proven natural remedy for inflammation and oxidative stress helps improve mood and prevents the development of . However, coumarin in this healing spice can negatively affect liver health and raise blood pressure if consumed in amounts exceeding a teaspoon per day.
Many herbs that are now used as spices once served as medicine, so it is entirely justified that they play a significant role not only in creating flavor in dishes but also in our everyday well-being—even though spices are not significant components of the modern diet.

How Much Spice to Add to a Dish

Experts recommend using spices in small amounts to avoid overpowering the taste and overshadowing the natural aroma of the dish’s ingredients. The success of creating a culinary masterpiece often depends on the correct dosage of spices rather than the complexity of the recipe. The secret to the difference in taste between identical dishes prepared by two cooks lies in the sense of balance and proportions of seasonings. Mistakes in using spices often stem from neglecting the basic principles of their dosage.

Factors Affecting the Amount of Spices:

• the volume of the dish (the larger the amount of food, the more spices will be needed);
• the cooking time (the longer a dish cooks, the more pronounced the aromas become);
• the freshness of the seasonings (fresh spices require less dosage as they have a more intense aroma and flavor);
• the type of dish (different ingredients require different amounts of spices).

The golden rule for cooks is better to “under-season” than “over-season.” There’s a saying that “under-seasoning is on the table, while over-seasoning is on the head”: a lack of spices can be corrected by adding more, while excess will ruin the dish. In cooking, one can follow this culinary advice: start by adding a quarter teaspoon for every 500 grams of ingredients and continue adding pinches until the optimal result is achieved. Additionally, it’s important to note that different types of spices require different approaches to dosage.

Ground Spices or Powders

When deciding how to enhance a dish’s flavor with spices, it is important to remember that nutmeg, cinnamon, and turmeric have concentrated flavors and therefore require smaller amounts. Craft spices, especially smoked seasonings, are usually very intense, so they should not be used excessively.

• Ground spices for baking should be added in amounts of 1/8–1/4 teaspoon per 250 grams of dough.
• Ground spices for soups and sauces require a dosage of 1/4–½ teaspoon per liter.
• Ground spices for meat should be dosed at ½–1 teaspoon per 500 grams of ingredients.

Leafy Spices and Dried Herbs

Dried spices (oregano, thyme, , rosemary, , Mediterranean blends) have a delicate aroma that can easily be overpowered by other ingredients. Therefore, it is advisable to adhere to the recommended proportions when adding them to dishes:

• dried herb spices for soups and sauces: 1–2 teaspoons per liter;
• leafy spices for meat: 1–2 teaspoons per 500 grams;
• dried leafy spices for vegetable dishes and salads: ½–1 teaspoon per serving.

To better release their aroma, dried herbs, like ground spices, should be added at the beginning of cooking, while fresh herbs should be added at the end.

Hot Spices and Blends

When aiming for the desired level of heat and aroma, one should be very cautious with hot seasonings. Hot spices should be added at the beginning of cooking to ensure they are evenly distributed among all ingredients. Start with a pinch (the tip of a knife) and gradually increase the amount, tasting the dish and remembering that the heat intensifies over time. Excessive heat can be neutralized by adding something fatty (yogurt, cream, or coconut milk) or sweet ( or honey).

How to Enhance a Dish’s Flavor with Spices?

Different types of dishes have their own recommendations. For instance, vegetable dishes typically require more spices to achieve a vibrant flavor than meat dishes, and for marinating meat, the amount of spices can be doubled, as part of the flavor and aroma will remain in the marinade. Manufacturers offer specially curated spice blends for meat or plant-based dishes, considering which spices pair well with meat and vegan products (spicy and aromatic combinations have been developed to enhance meat flavors—especially smoked seasonings for , patties, and steaks).

Dosage of Spices for Different Types of Meat and Fish:

• beef – 1–2 teaspoons of spice blend per 500 grams of product;
• pork – 1–1.5 teaspoons of spice blend per 500 grams of meat;
• chicken – 1 teaspoon of spice blend per 500 grams;
• fish – ½–1 teaspoon of spice blend per 500 grams.

Using spices is one of the simplest ways to without excessive use of salt and sugar.

Dosage of Spices for Vegetarian Dishes:

• soy products – 1–1.5 teaspoons of spice blend per 300 grams;
• legumes – 1.5–2 teaspoons of spice blend per 400 grams of dry ingredient;
• stewed vegetables – 1–2 teaspoons of spice blend per 500 grams.
• leafy greens, such as , pair wonderfully with nutmeg, garlic, and black pepper.

Culinary Techniques:

• layered addition of spices (to create depth of flavor, some spices are added at the beginning of cooking, some in the middle, and others at the end);
• the “awakening” method (lightly toasting spices in a dry skillet to release their flavor and aroma);
• maintaining a balance of flavors (spices should balance the sensations of salty, sweet, sour, bitter, and umami in the dish, which is the so-called “fifth taste” or the taste of proteins—this is the Japanese interpretation of a “pleasant” or “appetizing” taste, described as rich, meaty, or broth-like, achieved by adding glutamate and other amino acids);
• finishing touch (for a bright final accent, a pinch of spice is added just before serving—such as smoked sea salt);
• personalization (experimenting with dosages allows for personal taste preferences).

When experience in enhancing a dish’s flavor with spices is lacking, it is essential to adhere to basic principles, and over time, one can develop a “culinary intuition.”

Rules for Combining Spices

There are specific harmonious combinations that have already been considered in popular spice blends.

Branded Blends:

• the American “Cajun spice blend” is a stable combination of spices from the cuisine of French immigrants (Cajun)—paprika, salt, black pepper, cumin, coriander, dried oregano (sometimes dried onion, thyme, and basil are added);
• the Indian spice blend “Curry” consists of ground ginger, ground chili pepper, black pepper, coriander, fenugreek, turmeric, and mustard seeds;
• the Indian blend Garam Masala includes black pepper, coriander, cloves, cinnamon, cumin (sometimes bay leaf, cumin, cardamom, and nutmeg are also included);
• the French blend “4 spices” (Quatre épices) consists of nutmeg, ground ginger, cloves, and white pepper;
• the Chinese blend “5 spices” consists of cassia (Chinese cinnamon), Sichuan pepper, star anise, fennel seeds, and cloves (variations include ginger or cardamom);
• the Arabic spice blend Za’atar consists of toasted sesame seeds, sumac, cumin, dried marjoram (sometimes oregano and thyme);
• the Arabic blend Ras-El-Hanout includes fennel seeds, cinnamon, cloves, nutmeg, mace, ginger, cardamom, black pepper, allspice, turmeric, nigella, lavender, and more.

Combining Spices with Dishes and Each Other

Here are examples of harmonious flavor combinations of spices with other spices and products.

• Anise – ginger, cinnamon, cloves, vanilla, cardamom, cumin, allspice; coffee, lemon, apples, bread, cabbage, carrots, duck, pork, fish.
• Barberry – ginger, turmeric, cumin, saffron, chili, paprika; game, lamb, beef, veal, duck, pilaf.
• Vanilla – nutmeg, chili, cardamom, coriander, cinnamon, cumin, cloves, allspice, ginger; oranges, cherries, pears, lime, plums, barberry, chocolate, milk, duck, chicken, beef, pork, fish.
• White Pepper – ginger, cloves, nutmeg; chicken, fish, sauces.
• Allspice – star anise, ginger, cloves, coriander, cinnamon, bay leaf, nutmeg, thyme, rosemary, chili, black pepper; mushrooms, chicken, rabbit, game, beef, pork, herring, cabbage, garlic, fruits, spicy baked goods.
• Cloves – star anise, allspice, nutmeg, ginger, cardamom, cinnamon, Sichuan pepper, chili; sausages, chicken, duck, pork, garlic, onion, apples, , honey, chocolate.
• Mustard (seeds) – tarragon, bay leaf, mint, curry, coriander, turmeric, cumin, dill, parsley, chili, black pepper, fennel; wine vinegar, apple cider vinegar, mushrooms, , potatoes, onions, cucumbers, lemon, , eggs, salmon, chicken, rabbit, beef, lamb, pork.
• Cardamom – anise, star anise, vanilla, cloves, ginger, coriander, cinnamon, cumin, saffron; apricots, oranges, bananas, pears, figs, grapefruit, dates, pistachios, coffee, black tea, yogurt, baked goods, rice, salmon, duck, chicken, lamb, pork.
• Coriander (cilantro seeds) – anise, mustard, basil, cloves, cinnamon, mint, nutmeg, turmeric, sesame, cumin, fennel, allspice, cayenne pepper, black pepper; lemon, orange, potatoes, tomatoes, onions, garlic, eggs, spinach, mushrooms, coconut milk, lentils, chicken, turkey, lamb, pork, salmon, other fish.

If you are interested in Mediterranean and European spices, learn more about and their culinary applications.
So, may this new knowledge assist home cooks in creating delicious, healthy, and harmonious culinary masterpieces!

Expert’s Word: How to Use Spices Without Harming Your Health

“Spices in daily nutrition serve not only a flavoring but also a physiological role. In culinary amounts, many spices support digestion: ginger, fennel, cumin, and coriander help reduce bloating and spasms, black pepper and mustard stimulate the production of digestive juices, and ginger has proven effectiveness against nausea.
At the same time, it is important to remember that spices are concentrated bioactive substances. Therefore, there are certain limitations:

• For gastrointestinal diseases: people with gastritis, GERD, peptic ulcers, irritable bowel syndrome, as well as during exacerbations of pancreatitis or cholecystitis should limit hot and spicy spices.
• For allergies: caution is needed with mustard, sesame, and complex spice blends.
• For hypertension: licorice can raise blood pressure.
• When taking medications: consuming supplements with turmeric, ginger, or garlic in large doses can be dangerous alongside blood-thinning medications (anticoagulants).

Regarding healing properties: spices do contain anti-inflammatory and antioxidant compounds, but in the composition of dishes, they only support physiological processes and do not replace treatment. Their strength lies in regular, moderate use as part of a balanced diet.”
For more tips from gastroenterologist and dietitian Natalia Sydorets, check out her pages on FB, Instagram.