Herbs and Spices Commonly Used in Caribbean Cooking

Herbs and spices are a key component of Caribbean cuisine. The herbs and spices commonly used in Caribbean cooking are very fragrant and have many health benefits. In fact, many opt for fresh herbs and organic spices over artificial seasonings, because artificial seasonings tend to contain Mono sodium glutamate (MSG) – a food additive and flavor enhancer, which has been reported to cause certain adverse effects. Now, although there has been no definitive evidence to support these claims against MSG, herbs and spices, on the other hand, have many widely known properties. They also naturally enhance the flavor of most dishes, without the extra salt or additives.

Here is a list of the herbs and spices commonly used in Caribbean cooking (and their benefits):

Herbs

Thyme – a small-leaved, fragrant herb used in Caribbean cooking, including favourites like Jerk-style dishes. Thyme also adds a nice flavor to Southern, Italian, and French dishes. 

Health Benefits: Thyme is a very nutrient dense herb. It is rich in important nutrients such as dietary fiber, vitamin C, iron and vitamin A. Thyme also has anti-oxidant properties.   

 

Basil – a delicate, fragrant herb used in soups, sauces, salads, pasta dishes, and sandwiches. 

Health Benefits: Basil is known to boost the metabolism, and is said to have anti-bacterial properties.    

Rosemary – a fragrant herb often used in bread recipes, sweet and salty dishes and to bring out the flavor in beef, pork, or chicken dishes. 

Health Benefits: Rosemary has anti-oxidant and anti-bacterial properties. It also contains iron, fiber and  B-Vitamins.

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Spices

Nutmeg – a warm spice used in sweet and savory dishes. It works well in porridges, desserts, as well as creamy and cheesy dishes. 

 

Health Benefits: Nutmeg is often referred to as a brain food and said to help induce relaxation and sleep. It may also offer relief from diarrhea, bloating and flatulence.   

Cinnamon - a sweet, fragrant spice used in sweet and savory dishes; but mainly used in baked goods like cakes, biscuits, muffins etc… 

Health Benefits: Cinnamon also has a variety of health benefits. It has anti-inflammatory and anti-oxidant properties. Studies show that it  may also lower cholesterol. High doses of cinnamon may be toxic.   

Cumin - a warm spice used in many West Indian and Caribbean dishes. It is also popular in Mexican, East Indian and Middle Eastern Cooking. 

Health Benefits: Cumin is known to help with insomnia, anemia and respiratory disorders. It may also aid in digestion.   

Turmeric – a rich spice used in many Asian and Middle Eastern dishes, as well as island cuisine. It brings out the flavor in greens, soups, rice, teas and even smoothies! 

Health Benefits: Turmeric is often linked to improved brain function and has anti-inflammatory and anti-bacterial properties. It also contains many important nutrients, like vitamin C, iron, fiber, zinc and protein.    

Curry - a blend of spices, including, turmeric, fenugreek, coriander, cinnamon and ginger. It has been used in many Indian dishes from the time it was originated by the British, during their 18th century involvement in the Indian spice trade. Curry was introduced to the Caribbean by both the British and the indentured servants who came to the Caribbean from India. 

Health Benefits: Curry potentially has anti-cancer properties. It may also aid in cholesterol management and detoxification.