Dear Nutritionist, in your latest article you mentioned how much better home-cooked food is over-processed. I agree but we still need sauces and spices. I wondered if you could talk about some healthier alternatives to commercial spices that have MSG. Are there better products/brands? — Lydia
Dear Lydia,
Thank you for the great question. You’re right, there are a number of questionable ingredients in the premade condiments and spices we buy. They can be contaminated with MSG (monosodium glutamate), canola or soy oil, artificial flavours, artificial colours, anti-caking agents, unwholesome preservatives, and gluten — that’s if they even provide a full list of ingredients. Many spices will say something like, “natural flavours.” Gluten and many forms of sugar are natural, so this is something to steer clear of. Lack of transparency is never a good indicator on food labels.
In addition, spices are often irradiated and contain GMOs. Irradiation is the process of using radiation on foods to kill any bacteria or contaminants. But this is indiscriminate and also kills living enzymes and vitamins and nutrients in foods. It renders them less potent, nutritionally speaking. It also goes against everything we are learning about the gut biome and the importance of bacteria in the human immune system. Science is telling us we need exposure to bacteria to strengthen our immunity, which actually starts in the gut. Irradiated food cannot provide the bacteria we need for a healthy microbiome.
Since herbs are some of the most potent antioxidants we consume, with the highest nutritional profiles, it’s important we preserve those qualities if we are concerned about eating for good health. There are studies that show spices on grilled meat actually protect us from carcinogenic compounds caused by the act of grilling. For a great article on how to reduce carcinogens in grilled food, go here.
So all natural spices and marinades made from organic ingredients are best and worth every penny you will pay. Let’s look at a few options.
Healthy Solutions Spice Blends out of Hampton, N.H., U.S., creates a number of amazing spice blends that are all natural, low carb, MSG free, and contain no fillers. You can find them online here. They carry a wide assortment of unique blends like encrusted haddock, shrimp scampi, and Italian meatballs.
Closer to home you can find Pepper Tree Spice Company out of Port Stanley, Ont.. They have been operating since 2010 and are considered Canada’s leading artisan spice company, selling a range of products from single spices to blends to gourmet foods and kitchenware. Their blends are created with little to no salt, no wheat, no dairy, and no additives. They ship across Canada. They also offer a variety of cooking classes, featuring their products.
The Spice Trader is another company offering exotic spices, oils, and kitchen products for a well stocked kitchen. It’s a lovely shop, but again, I can’t find info on the quality or processing of the raw ingredients for their blends.
Simply Organic are organic spices you can get in a number of supermarkets in Ontario. They feature organic ingredients, although their product line isn’t as varied or creative. In the same category, Club House spices, available in many grocer’s are offering a few organic single spices. It’s unclear if these are irradiated and I couldn’t find clear information either way. Irradiation would compromise the nutrients in these species, despite the marketing that they are healthier.
One company that focuses on hand blended species, with a good variety of organic products is the family run Spices Inc. On their website they state, “Most of our spices are gluten-free and do not contain anti-caking agents, preservatives, colourings, additional flavourings or grain products. If they do contain any of these things, you will find it clearly indicated in the copy for the product.” They carry a number of organic single spices and spice blends.
If you know of an artisan spice company closer to home that features quality, organic ingredients, please write me to let me know. I would love to feature their product.
As alway, though, the best option is to order fresh organic herbs and make your own blends. In my spice cupboard I purchase organic (where possible) spices and home grown (where possible) spices to create my own blends, which I then label and use accordingly. Two of the blends I create are listed below. I make mine in large proportions so I don’t have to do it often. You can resize the recipe to your needs, keeping the proportions.
Chicken and pork rub:
Mix well and store in glass jar:
- 1/2 cup smoky paprika
- 2 tbsp dehydrated onion flakes
- 2 tbsp onion powder
- 2 tbsp garlic powder
- 2 tbsp black pepper
- 4 tbsp seasoning salt
- 2 tbsp chili powder
- 2 tsp cumin
- 4 tbsp Herbs de Provence
Taco and fajita blend:
Mix well and store in glass jar:
- 8 tbsp chili powder
- 4 tbsp cumin
- 4 tsp smokey paprika
- 4 tsp oregano
- 4 tsp black pepper (ground)
- 4 tsp onion powder
- 4 tsp garlic salt
- 2 tsp garlic powder
- 1 tsp red chili flakes (crushed) (optional) (more if you like it hot)
Thanks again for writing in, Lydia. As always, if readers have their own health questions, I welcome them. Just send me an email. Readers can sign up for my free newsletter here to stay abreast of health news and upcoming events. Thanks for reading!
Namaste!
Nonie Nutritionista
