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How To Meal Prep Like A Pro With These Healthy Spices

Healthy spices arranged in spoons on a white background for meal prep.
Read Time: 11 minutes

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Meal prepping can often leave you feeling like you’re eating the same bland dishes repeatedly. But here’s the twist: you can easily turn that narrative around by integrating some age-old, health-enhancing spices into your cooking. Imagine this – a culinary journey that not only tantalizes your taste buds but also brings forth many health benefits that ancestors swore by. And while spices have been a staple in many cultures, do you truly know the difference between a spice and an herb?

Spices, often derived from dried plant parts, have been the secret ingredient in many traditional dishes, giving them that unique flavor and aroma. Think about the last time you bit into a container and were instantly hit with the spicy taste of ginger or the aromatic flavor of cardamom. On the other hand, fresh or dried herbs remain unground, preserving their natural form, like the fragrant rosemary sprigs you might throw into your roasted potatoes.

But beyond their culinary uses, certain spices are powerhouses of health benefits. From revving up your metabolism bolstering your immunity, to combating inflammation and regulating blood sugar, these spices are nature’s way of bestowing wellness. Let’s dive deep into the world of one such spice – the fiery cayenne pepper.

#1 – Cayenne Pepper

Picture yourself digging into a dish, and suddenly, there’s a fiery burst of flavors, making you reach for that glass of water. That’s the magic of cayenne pepper for you. Originating from the fruit of the Capsicum annuum plant, this spice is most often encountered in its dried powder form, ready to add that zing to your dishes.

The secret behind its heat? A compound called capsaicin. Not only responsible for the pepper’s spiciness, capsaicin is a marvel of health benefits. Research indicates it can potentially torch fat and provide energy by slightly ramping up your metabolic rate.

For those of you venturing into the world of spices, cayenne pepper might initially seem daunting. And while its traditional use to stimulate the nervous system can potentially amplify athletic performance, moderation is key. Start with a pinch and let your palate get accustomed to its heat. But a word of caution: too much too soon, and you might spend more time than you’d like in the restroom.

Now, let’s talk nutrition. A tablespoon of cayenne pepper powder (weighing around 5.3 grams) packs 18 calories. But that’s not all. This tiny amount offers 0.64 grams of protein, 0.92 grams of fat, and a commendable 3.0 grams of carbohydrates. Its fiber content is impressive – standing tall at 1.4 grams, making cayenne pepper a fiber-rich champion among spices. And let’s remember the minerals and vitamins. With 107 milligrams of potassium, 4 milligrams of vitamin C, 1.58 milligrams of vitamin E, and a whopping 2205 International Units of vitamin A, cayenne pepper is a nutritional powerhouse.

So, the next time you want to elevate your dish’s flavors while absorbing a host of health benefits, remember the red dynamite – cayenne pepper. It’s not just a spice; it’s a journey for your taste buds and a boon for your health.

#2 – Garlic: A Culinary Marvel

Ah, garlic! Just mentioning it might transport you to a world where you’re in the midst of a rustic Italian kitchen, freshly baked garlic bread wafting through the air. It’s that distinct, robust flavor that effortlessly elevates the taste of any dish. But what if I told you that garlic offers more than an irresistible taste?

Dig a little deeper, and you’ll discover that garlic, the humble edible bulb, is a member of the Allium sativum family. This places it in the esteemed company of the Lily family and closely links it to the larger Onion genus. So, when you’re dicing garlic for your pasta sauce, remember you’re handling something similar to onions, leeks, shallots, and chives.

What truly sets garlic apart, though, is its reputation as nature’s potent shield. It’s a robust antimicrobial, antiviral, and antioxidant agent. Think of garlic as your culinary knight in shining armor, always ready to battle external health threats. Its popularity isn’t just based on folklore; modern science backs its antibacterial, antiviral, and antioxidant prowess, making it a key ingredient in many health-boosting recipes. From preventing the common cold to playing a potential role in warding off life-threatening diseases like cancer, garlic stands tall.

However, like every hero, garlic, too, has its kryptonite. Individuals on anticoagulants or those with a history of excessive bleeding might need to exercise caution. But for the majority, garlic is both safe and beneficial.

Dive into the specifics, and a tablespoon (approximately 9.7 grams) of dried garlic powder offers 32 calories, a decent amount of protein, minimal fat, and a good chunk of carbohydrates and fiber. And did you happen to know about its potassium content? If you’re ever in doubt about the weight of a spice, especially when counting those calories or macros, remember that the weight can vary. So, whether you’re a tablespoon person or swear by a scale’s precision, it’s always good to cross-check.

#3 – Turmeric: The Golden Spice

Imagine a vibrant, golden-hued spice at the heart of Indian culinary and medicinal traditions for centuries. That’s turmeric for you. Its rich color and unique flavor make it a favorite for those who relish Indian cuisine and seek natural remedies for inflammation.

Curcumin, an active ingredient in turmeric, is often celebrated for its anti-inflammatory benefits. But its goodness doesn’t stop there. Turmeric is also known to soothe digestive woes, reduce skin irritations, and even hasten wound healing. And here’s an interesting tidbit: lower cancer rates in India compared to the US have sometimes been attributed to the widespread use of this antioxidant-rich spice.

Nutritionally, a tablespoon of turmeric (around 9.4 grams) is quite the package. Besides its calorie count, it offers protein, a bit of fat, carbohydrates, and a commendable amount of fiber. Moreover, turmeric is a source of essential minerals like potassium and iron, making it a boon for those with lower iron levels or anemia.

And if you’re seeking culinary inspiration, turmeric shines in dishes like chicken tikka masala, cauliflower-potato stir-fry, and the ever-comforting chickpea curry. So, the next time you want to boost your health, consider reaching for a turmeric supplement or simply sprinkle some into your dishes.

#4 – Ginger: The Root of Wellness

In the vast world of spices, ginger holds a special place. Whether it’s a digestive discomfort, a food sensitivity, or an allergy, ginger often comes to the rescue. Picture a cold winter evening, a steaming cup of ginger tea in hand, and the warmth it spreads with every sip.

Derived from the root of the Zingiber officinale plant, ginger has been the go-to remedy in ancient Chinese, Greek, Roman, and Arabic traditions. Its use spans thousands of years, from alleviating stomach troubles to combating nausea. And if you’ve indulged in a lavish feast, ginger can be your ally, aiding digestion and ensuring you don’t feel weighed down.

The medical world, too, has recognized ginger’s benefits, especially its ability to reduce post-operative or chemotherapy-induced nausea. And if you struggle with circulation issues, ginger might just be the spicy remedy you need.

Peek into its nutritional profile and a tablespoon of ground ginger (roughly 5.2 grams) is a treasure trove. Beyond its calorie content, it offers protein, a dash of fat, carbohydrates, and fiber. And let’s remember its iron content, making ginger a potent, health-boosting spice. Ginger is a versatile wonder of nature, from soothing an upset stomach to invigorating your body’s circulation.

#5 – Cinnamon: The Sweet Embrace of Tradition

Ah, cinnamon! Can you recall the last time its sweet, woody aroma wafted through your home, perhaps from a batch of freshly baked cinnamon rolls or a steaming mug of apple cider? This evocative spice, derived from the inner bark of trees belonging to the Cinnamomum genus, is a testament to nature’s ability to offer flavor and health in a single package.

Imagine your kitchen shelves where ground cinnamon and cinnamon sticks reside. Even when the festive cheer of the holiday season fades, these treasures ensure that the spirit of warmth lingers on. Whether sprinkling it over your morning oatmeal or spicing up a savory stew, cinnamon effortlessly infuses its essence, making every dish memorable.

But did you know that cinnamon is also a silent guardian of your health? Especially if you’re keeping a watchful eye on their blood sugar or blood pressure, cinnamon might just be your spice hero. Comp compelling clinical evidence underscores its potential in regulating blood sugar levels, making it an essential ally for those with diabetes or prediabetes. And if you often find yourself battling digestive issues or a fickle appetite, cinnamon’s gentle warmth can offer solace and relief.

Diving into the nutritional nitty-gritty, a single tablespoon of ground cinnamon, weighing approximately 7.8 grams, is quite the healthy gem. Beyond its calorie count, it boasts a modest protein content, a good amount of carbohydrates, and an impressive contribution to your daily calcium intake – nearly 8% of the recommended amount. So, the next time you reach for that cinnamon jar, remember you’re adding flavor and fortifying your meal with health.

#6 – Black Pepper: The Global Flavor Kingpin

Let’s embark on a culinary journey, and chances are, no matter where you land, from the bustling streets of Bangkok to a cozy diner in New York, one spice you’re bound to encounter is black pepper. It’s no exaggeration to say that black pepper, derived from the tiny round berries of the Piper nigrum vine, reigns supreme in kitchens worldwide.

Originating in the lush landscapes of southern India, black pepper, often referred to as ‘Pippali’ or ‘Piper nigrum,’ has been the cornerstone of many culinary masterpieces. Whether grinding it fresh over a creamy pasta or sprinkling it atop a sunny-side-up egg, its piquant warmth and flavor are unmistakable.

But the allure of black pepper isn’t restricted to its taste alone. Hidden within its tiny granules is a compound called piperine. This active phytochemical is a force to be reckoned with – acting as a robust antioxidant, a protective antimicrobial, and even a shield for your stomach. Moreover, emerging research suggests piperine’s potential anti-cancer properties, making it a sought-after ingredient in various health supplements.

When it comes to nutrition, black pepper is a trove of goodness. A tablespoon of it, approximately 6.9 grams, brings to the table not just calories but also protein, a touch of fat, carbohydrates, and a commendable amount of fiber. And let’s not overlook its vitamin K content – crucial for blood clotting, bone health, and protein synthesis.

So, remember the humble black pepper the next time you want to elevate your dish. From spicing up chilis and chicken wings to adding a surprising twist to strawberries with a dash of sugar and balsamic vinegar, black pepper is your versatile companion in flavor and health.


Meal prepping can go beyond the mundane with the right spices in your pantry. Not only do spices like cayenne pepper, garlic, turmeric, ginger, cinnamon, and black pepper add flavor to your dishes, but they also come packed with numerous health benefits. From boosting metabolism, enhancing immunity, and reducing inflammation, these spices have been revered for centuries in various cultures for their therapeutic properties. Incorporating these into your daily meals elevates the taste and contributes positively to your overall health. As the saying goes, “Let food be thy medicine.”


1. What are the health benefits of cayenne pepper in meal prep?

Cayenne pepper, rich in capsaicin, can help burn fat, increase energy, and improve athletic performance. It also contains a high amount of fiber, vitamins, and minerals.

2. How is garlic different from other spices, and what are its health advantages?

Garlic belongs to the Allium sativum plant and is related to onions, shallots, leeks, and chives. It possesses antibacterial, antiviral, and antioxidant properties, making it beneficial for preventing colds and certain illnesses and aiding in cholesterol and blood pressure regulation.

3. Why is turmeric considered beneficial for inflammation?

Turmeric contains an active ingredient called curcumin, which offers potent anti-inflammatory benefits. It’s also linked to digestive and liver problem relief, skin disease reduction, and wound healing.

4. How does ginger aid in digestion?

Ginger, derived from the Zingiber officinale root, has been used for thousands of years to remedy stomach aches, diarrhea, and nausea. It’s beneficial for digestion, especially after consuming calorie-rich meals, and can also alleviate nausea post-surgery, chemotherapy, and pregnancy.

5. Why should individuals with diabetes consider adding cinnamon to their diet?

Cinnamon has shown clinical evidence of its ability to lower blood sugar and blood pressure. It can also help blunt the insulin spike after a carbohydrate-rich meal, making it beneficial for overall metabolic health.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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