5 Reasons You Need to Be Using Herbs and Spices

Herbs and spices may help to prevent and manage as a wide range of health concerns and super charge your immune system, but if you’re on the fence, here are our 5 Reasons You Need to Be Using Herbs and Spices.

Herbs and spices are a fantastic asset to every kitchen pantry. Not only are herbs and spices a great way to add colour and flavour without adding fat, salt or sugar, they also keep for 12 months (if dried) and boast their own health promoting properties.

Additionally, herbs and spices may help to reduce blood clots and provide anti-inflammatory properties, so make sure you read on and then give our Dietitian’s recipe a go!

Herbs and Spices

5 Ailments That Benefit From Herbs and Spices

Research has shown the following:

1. High Blood Pressure

Garlic is useful for people with mildly elevated blood pressure.

2. High Cholesterol

Garlic, linseed, fenugreek and lemongrass may help lower cholesterol.

3. Insulin Activity

Cinnamon, fenugreek and flaxseed can help control blood sugar and insulin activity.

4. Cancer Prevention

Garlic, onion, chives, mint, basil, oregano, sage, turmeric, black cumin, black pepper and chilli pepper can help prevent against cancer.

5. Anti-Inflammatory

Turmeric, cinnamon, garlic and ginger have anti-inflammatory effects which may  also help in the management of exercise induced inflammation and muscle soreness.

Getting Herbs and Spices Into Your Diet

Fresh herbs often contain higher antioxidant levels compared to processed or dried herbs but remember to add them in at the end of your cooking to preserve these properties.

My advice – start your own herb garden!

Herbs are very easy to grow and don’t need a lot of attention but if it’s not for you why not invest in some dried herbs so you can constantly have herbs on hand without having to go back and forth to the shops.

Dried herbs are more strongly flavoured than fresh and did you know that as a general rule

One teaspoon of dried herbs equals four teaspoons of fresh!

My favourite fresh herbs to grow are parsley, basil, chives and rosemary and the dried herbs I will have on hand are oregano and thyme.

The Best Spices to Start With

In regards to spices, start building your collection now.

As a starter pack I would consider purchasing versatile spices like:

  • Cumin
  • Garlic Powder
  • Onion Powder
  • Chilli Powder
  • Turmeric
  • Black Pepper
  • Paprika

Once you become more confident cooking with herbs and spices you can start creating your own blends.

Want to get started in incorporating more herbs and spices into your diet? Then give this great spiced chicken and tabouli salad recipe ago.

Sydney Dietitian

Spiced Chicken or Tofu with Chickpea Tabouli

Serves 4
Macro’s per serve for chicken
Energy= 485calories
Protein= 47g
Fat= 20g
Carbs= 17g

Macro’s per serve for tofu
Energy= 453calories
Protein= 29g
Fat= 25g
Carbs= 17g


Chicken or Tofu

  • 4 small chicken breasts or 500g firm tofu
  • 1 teaspoon of garlic powder
  • 1 teaspoon of ground cumin
  • 1/2 teaspoon of dried oregano
  • 1/2 teaspoon of smoked paprika
  • 1/2 teaspoon of sea salt
  • 1/4 teaspoon of ground black pepper
  • 2 tablespoon of olive oil

Tabouli Salad

  • 2 x 400g cans chickpeas, rinsed, drained
  • 20 cherry tomatoes, quartered
  • 1 cucumber, diced
  • 80g feta cheese, crumbled
  • 100g (1 cup) walnuts, roasted, finely chopped
  • 2 spring onions, finely chopped
  • 1 bunch flat-leaf parsley, leaves picked, roughly chopped
  • 1/2 bunch coriander, leaves picked, roughly chopped (if you don’t like coriander you can omit)
  • 1 lemon, juiced
  • 2 tablespoons extra virgin olive oil


  1. In a large bowl combine olive oil and lemon juice for salad dressing.
  2. Prepare and combine all salad ingredients on top of the dressing and mix.
  3. Preheat grill to medium high heat.
  4. In a small bowl, mix garlic powder, cumin, oregano, smoked paprika, sea salt, pepper, and olive oil. Mix until combined.
  5. Rub mixture over both sides of the chicken or tofu.
  6. Place chicken or tofu on grill and grill each side for 4-6 minutes (2-3 minutes for tofu) depending on thickness. You just want to make sure there is no pink in the middle of the chicken.
  7. Serve chicken or tofu alongside the salad and enjoy!

This article was written by Precision Physio Dietitian – Atlanta Miall and also features on our partners website Precision Athletica. If you would like more information, or feel you might benefit from a session with Atlanta, you can either come into our Concord clinic, or work with her online.

If you enjoyed this article, you may also like to read her guide to 5 Best Healthy Snacks When Working From Home.

How Do I Book An Appointment with Precision Physio for Help?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for Nutrition and Diet based session.

To learn more about online consultations, please call us on any of the numbers listed above.

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