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Dec 24 min read

The Magic of Holiday Spices: Flavor, Tradition, and Health Benefits

The Magic of Christmas Spices: History, Benefits, and Recipes


I love the holidays! For me, any holiday is centered around the food. I love saoury dishes, but there is something special about the warm, aromatic spices associated with Christmas—like cinnamon, cloves, nutmeg, and cardamom. Did you know that they not only enhance the flavor of our holiday treats but also offer a host of health benefits backed by science and tradition? Let's explore some of my favourite holiday spices and chat about the health benefits of each!


But first, some history: Why We Use Spices at Christmas

Historically, spices were luxurious commodities associated with wealth and celebration. The opulent feasts of winter holidays often featured spices that were imported from abroad. These spices, like cinnamon and cloves, not only enhanced the flavor of seasonal dishes but were also thought to preserve food and provide medicinal benefits during the colder months.

Cinnamon

A staple in festive baking, cinnamon is prized for its sweet, woody aroma and versatility. Extracted from the bark of Cinnamomum species, cinnamon has been used for centuries in both culinary and medicinal contexts.

Exciting research highlights cinnamon's ability to regulate blood sugar, making it beneficial for individuals with diabetes. Studies have shown that cinnamon supplementation improves fasting blood glucose, reduces HbA1c levels, and improves insulin sensitivity. Additionally, it has anti-inflammatory, antioxidant, and antimicrobial properties, making it a valuable spice for overall health​


Benefits and Uses:

  • Blood Sugar Control: Useful for managing Type 2 diabetes.

  • Cholesterol Reduction: Helps lower LDL cholesterol and triglycerides.

  • Antimicrobial: Fights pathogens, including bacteria and fungi.

  • Cognitive Support: Boosts memory and cognitive function.

  • Anti-inflammatory: Reduces inflammation linked to chronic diseases.

Cloves

Derived from the flower buds of Syzygium aromaticum, cloves are synonymous with holiday warmth. Their intense flavor is due to eugenol, a compound known for its potent antioxidant and anti-inflammatory properties. Cloves are so lovely : they are actually my favourite spice - which is funny because my mom hates them, haha! Cloves are delicious in sweet and savoury capacities - but I find they add a nice touch of warmth. Cloves are one of the most anti-oxidant rich foods you can eat. Clinical studies have also explored cloves for their antimicrobial activity and role in digestive health. Eugenol has shown promise in reducing oxidative stress and supporting cardiovascular health​


Benefits and Uses:

  • Digestive Aid: Relieves indigestion and bloating.

  • Antioxidant Power: Neutralizes free radicals.

  • Oral Health: Prevents gum disease and freshens breath.

  • Anti-inflammatory: Supports joint and heart health.

Nutmeg

Most commonly used grated over a glass of eggnog (regular, or plant based). This fragrant seed from Myristica fragrans adds a warm, nutty flavor to desserts and drinks. Traditionally used for its calming effects, nutmeg contains compounds like myristicin, which have been investigated for their neuroprotective benefits. One of my friends even used nutmeg as a supplement to help with the pain of her tattoos!

Research indicates that nutmeg may alleviate symptoms of anxiety, improve sleep, and possess antimicrobial properties. However, excessive consumption can have toxic effects​



Benefits and Uses:

  • Sleep Aid: Promotes relaxation and better sleep.

  • Digestive Health: Eases nausea and bloating.

  • Antioxidant: Protects against oxidative damage.

  • Cognitive Support: Enhances memory and reduces anxiety.

Cardamom

Cardamom (Elettaria cardamomum), often referred to as the "queen of spices," has been treasured for centuries, not only for its sweet-spicy flavor but also for its myriad health benefits. Cardamom’s flavor profile is unique, with floral, citrusy, and slightly minty undertones. It’s used in savory dishes like curries, sweet treats like cakes and puddings, and beverages like chai and mulled wine. Ground or whole, its aromatic seeds are a cornerstone of many global cuisines.

Cardamom has been celebrated in Ayurveda and traditional Chinese medicine for its healing properties. Ancient texts describe its use for digestive health, respiratory conditions, and even as an aphrodisiac.


Benefits and Uses:

  • Digestive Support: Relieves acid reflux and improves gut health.

  • Blood Pressure Control: Acts as a natural diuretic.

  • Respiratory Health: Eases congestion and bronchitis.

  • Antimicrobial: Inhibits bacterial growth.



Now that you've read about the benefits of these spices, I'll leave you with a few recipes. I hope this inspires you to add these healthy , delicious spices to your cooking. If you do have a favourite holiday recipe - I would love it if you shared it with me! Either see me in the clinic, comment on this post, or post it to our social media : I would love to try something new this holiday season.


Best of health this holiday, Dr. Larissa


Healthy Recipes with Christmas Spices


1. Spiced Apple Cider (Serves 4)

Ingredients:

  • 1 liter apple cider

  • 2 cinnamon sticks

  • 4 cloves

  • 1/4 tsp ground nutmeg

  • 1-inch piece of fresh ginger, sliced

  • 1 orange, sliced

Instructions:

  1. In a large pot, combine apple cider, cinnamon sticks, cloves, nutmeg, ginger, and orange slices.

  2. Heat over medium heat until it begins to simmer.

  3. Reduce heat to low and let it simmer for 10-15 minutes.

  4. Strain and serve warm, garnished with a cinnamon stick or orange slice.

Serving Size: Each serving is approximately 1 cup.Pour into glasses and garnish with a sprinkle of cinnamon. Serve immediately.

2. Festive Spiced Granola

Serves: 6 (approximately 1/2 cup per serving)

Ingredients:

  • 3 cups rolled oats

  • 1/2 cup raw almonds, chopped

  • 1/2 cup dried cranberries

  • 1/4 cup honey or maple syrup

  • 1/4 cup coconut oil, melted

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground cloves

  • 1/4 teaspoon cardamom

  • Pinch of salt

Instructions:

  1. Preheat oven to 325°F (160°C) and line a baking sheet with parchment paper.

  2. In a large bowl, combine oats, almonds, cranberries, and spices.

  3. In a separate bowl, whisk honey and melted coconut oil. Pour over the dry ingredients and mix well.

  4. Spread the mixture onto the baking sheet in an even layer.

  5. Bake for 20–25 minutes, stirring halfway through, until golden brown.

  6. Let cool completely before storing in an airtight container.

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