Herbs and Spices to Cook With

I am often asked by my clients about new ideas for meals as we often tire of the same choices. When we think of food as fuel to enrich our health and taste, a simple way to change it up is by varying our herbs and spices which have HEALTH PROMOTING benefits. Here are a few different varieties to add to your healthy protein options:


Onions and garlic can do the job, basil for roasts and soups, parsley in anything, a pinch of cloves to bring out the fullest flavor in a roast.


Thyme, tarragon, Italian seasoning/dressing for marinating, cumin for a Mexican flair, turmeric, paprika, ginger or curry for stir fry, rosemary for a woodsy flavor, cayenne for heat.


Bay leaves, marjoram, and even a dash of nutmeg often seen in lentil recipes, cumin, cayenne and fresh cilantro for Mexican


Most spices that work with chicken also complement fish, such as tarragon, thyme or rosemary for herbed fish, or cilantro, cumin, spicy chili powder or cayenne for a Mexican twist. Lemon pepper is also a common fish choice. Grainy dijon mustard, honey and maple syrup as well.

Indian Food

Curry is most traditional, turmeric or a Garam Masala blend

Mexican Food

Cumin, oregano, garlic, chili powder, cilantro

Italian Food

Basil, oregano, thyme, marjoram, and rosemary are typical in an Italian seasoning; Basil and oregano is a great choice especially with tomatoes and cheese or pasta and pizza

Asian (stir fry)

Turmeric, garlic, paprika, ginger, cayenne, cumin with  sesame oil, wheat free tamari, coconut aminos

Pumpkin and Squash (sweet)

Cinnamon, nutmeg, ginger and cloves , maple syrup.


I love rosemary on roasted red potatoes, Or basil or oregano for an Italian twist. Or garlic and smoked paprika in mashed potatoes.

Roasted Vegetables

Extra virgin olive oil, salt , pepper, rosemary, turmeric, herbamare


Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women’s hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to Marsha Fenwick Nutrition.