Boost your immune system with these power spice recipes originally appeared on goodmorningamerica.com
You may be familiar with power juicers or power soupers, but one woman is convincing others to be power spicers.
In her new book, "Power Spicing," author and registered dietician nutritionist Rachel Beller explains the benefits of spices and how they work to help you stay healthy -- from your mood to your metabolism.
A blend of spices can also pack medicinal properties that help decrease the risk of illnesses such as heart disease and cancer.
Beller’s 60 simple recipes in her book also offer a unique and innovative approach to spicing for not only holistic foodies, but also to healthy eaters looking to improve their diets without sacrificing flavor.
Check out the recipes below from her new book "Power Spicing: 60 Simple Recipes for Antioxidant-Fueled Meals and a Healthy Body."
Power-Spiced Overnight Oats
½ cup old-fashioned rolled oats
1 cup non-dairy milk
1 tablespoon of chia seeds
1 teaspoon ground cinnamon*
*Sub spices for: 1 teaspoon Sweet Success
Morning Power Blend or CinnaPeel Breakfast Blend, or 1 teaspoon cacao powder with an optional pinch of cayenne or cinnamon
Ingredients for CinnaPeel Breakfast Blend
6 tablespoons ground cinnamon
1 tablespoon granulated orange peel
3/4 teaspoon ground ginger
Ingredients for topping (optional)
Nut butter of choice
Hemp Seeds or flaxseeds
Freshly grated lemon or orange zest
Unsweetened coconut flakes
1. In a small jar or container, combine the oats, milk, chia seeds, and cinnamon and stir. Cover and refrigerate overnight.
2. Serve chilled or heat the oats gently on the stove top. Add toppings as desired and serve.
Immune Support Yellow Quinoa with Parsley and Almonds
Serves 2 or 3
1 tablespoon extra-virgin olive oil or avocado oil
1 medium yellow onion, diced (about 2 cups)
1 teaspoon ground turmeric
½ teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 cup (uncooked) quinoa
½ cup finely chopped fresh parsley
¼ cup sliced raw almonds
1 cup shredded carrots (about 1 large carrot; optional)
1. Heat the oil in a medium saucepan over medium heat. When the oil is shimmering, add the onion and cook for three to five minutes, until translucent.
2. Add the turmeric, cumin, and cinnamon, and season with salt and pepper. Stir well for about 30 seconds, or until the spices are fragrant.
3. Add 2 cups water and quinoa to the saucepan and bring to a boil. Cover, reduce the heat to low, and cook for 15 minutes.
4. Remove the saucepan from the heat and fluff the quinoa with a fork. Stir the parsley, almonds, and shredded carrots (if using) into the quinoa and serve warm or chilled.
5. Store leftovers in an airtight container for up to four days.
Spiced-Up Crispy Chickpeas
Makes 3 Cups
3 cups cooked chickpeas (or edamame), rinsed and drained
2 tablespoons extra-virgin olive oil
Spice blend of choice (see below)
Sea salt and freshly ground black pepper to taste
Ingredients for blend option #1
3 teaspoons veggie power-up
1 teaspoon granulated garlic
1 teaspoon granulated onion
1 teaspoon ground turmeric
½ teaspoon dried parsley
Ingredients for blend option #2
2 teaspoons of everything savory
Power Blend plus ¼ teaspoon cayenne, or 1 teaspoon sweet paprika
½ teaspoon garlic powder
½ teaspoon ground turmeric
¼ teaspoon ground cumin
¼ teaspoon cayenne
Ingredients for blend option #3
2 teaspoons chili powder
1. Preheat the oven to 400°F and line a rimmed baking sheet with parchment paper.
2. In a medium bowl, toss the chickpeas (or edamame, if using) with the oil and preferred spices and season with salt and pepper.
3. Spread the chickpeas in a single layer on the prepared baking sheet and roast for 25 to 30 minutes, until golden brown. Turn off the oven and leave the baking sheet inside until cool.
4. This step is optional but it makes them crispier. Refrigerate the chickpeas in an airtight jar for up to five days.
1 cup non-dairy milk
⅛ teaspoon walnut or coconut oil
¼ teaspoon ground turmeric*
¼ teaspoon ground cinnamon*
¼ teaspoon cacao powder*
⅛ teaspoon ground ginger*
Pinch of freshly ground black pepper (optional)
*Sub spices for: 1 teaspoon Golden Power Breakfast Blend
Ingredients for Golden Power Breakfast Blend
2 tablespoons ground cinnamon
2 tablespoons cacao powder
2 teaspoons ground tumeric
1/2 teaspoon ground ginger
1. In a small saucepan over low heat, combine the milk and oil and let heat until just warm. Add the turmeric, cinnamon, cacao, ginger and black pepper (if using) and whisk until well combined. Pour into a mug and serve.
Reprinted from Power Spicing. Copyright © 2019 by Rachel Beller. Photographs copyright © 2019 by Teri Lyn Fisher. Published by Clarkson Potter, an imprint of Penguin Random House, LLC.