By Schuyler Corrigan

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October 13, 2022

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Herbs and spices offer not only a delicious burst of seasonal flavors but a therapeutic benefit as well when used strategically. In autumn, we look forward to aromatic, warming, and cozy herbs like cinnamon, ginger, cardamom, nutmeg, and fennel to delight our senses and warm us from the inside out. These five autumnal companion herbs many of you will already have in your spice cupboard, and here are a few ways to enjoy them every day for both their seasonal flavors and for health and digestion benefits:

 

Cinnamon – Studies show that cinnamon can help support healthy blood sugar balance over time, and is considered to have antioxidant and antibacterial properties. This warming and sweet spice can be enjoyed 1-2 teaspoons at a time in smoothies, overnight oats, berry compotes, and pies, and added to your autumn and winter teas and ciders. 

 

Ginger – Warming and zesty, ginger is very intense in taste while being anti-inflammatory and supportive of overall digestion. Especially in the colder months when our extremities are cold and digestion may feel stagnant, ginger helps to get warmth moving throughout the entire body. Add crystalized ginger to your baked goods and cookies, fresh ginger sauteed into your vegetable stir fries, and powdered ginger to your spice cakes, smoothies, oatmeal, and fruit pies. 

 

Cardamom – Sometimes an underused herb this time of year, cardamom is a deliciously aromatic spice that adds a punch of flavor and digestive support. When added to your teas, cardamom is ideal for when we feel like we’ve over-indulged and our digestion feels “damp” or slow. Cardamom gently warms the digestive system and eases that “stuck” feeling in our lower digestion. As a spice in cooking, this is best added to desserts like cobblers, or into spicy curries. 

 

Read More: RNM Favorite Autumn Recipes

 

Nutmeg – A perfect compliment to cinnamon, nutmeg is another gently warming and nutty autumn spice that has antioxidant and anti-inflammatory properties. This spice can be enjoyed sprinkled on fruit salads, added to french toast, a pinch into spaghetti sauces, and added to black teas for a chai-inspired flavor. 

 

Fennel seed– Fennel is often found incorporated into sauces, sausages, and hearty, dense meat dishes – and there’s a good reason. Fennel is considered carminative – meaning it helps with gas and bloating that may be caused by harder-to-digest foods and meals. Fennel seeds can be added to your pasta and lasagna recipes, pot roasts, chili, red and green curry dishes, and even chicken vegetable soups. It adds a sweet, aromatic flavor, and a little bit can go a long way.

 

Read More: 5 Tips for Holiday Digestion Support 

 

Take inventory this season of your current spice collection and update them if some need to be replaced and refreshed. Experiment with using new spices in your recipes and mix and match some within your meals to add interest and flavors! Each of these herbs tastes delicious in tea form, and adding a pinch to your favorite teas, or by themselves, will give you a clear indication of their flavor profile and how they feel in your body.