Smokey Red Rub

One key to eating healthier is to start with whole foods vs. prepackaged, processed items. We all get stuck with what to do with that piece of fish or chicken once we get it home. How do we add flavor and variety without an entire afternoon in the kitchen? Getting to know all the wonderful spices and herbs that are available make this challenge much easier. 

So, what is the difference between an herb and a spice? Aren’t they the same thing?   Herbs and spices both add flavor to our food and drink but botanically speaking they are different. Herbs are the leaves of plants and spices are from the bark, flowers, seeds, roots, or fruits of plants. There are a few examples of plants that produce both an herb and a spice. Can you think of one?  Coriandrum sativum (fancy name) gives us cilantro leaves (herb) and coriander seeds (spice). 

Some examples of herbs:

Basil, cilantro, thyme, mint, sage, oregano

Some examples of spices:

Ginger (root), vanilla (underdeveloped fruit of an orchid), saffron (female reproductive part of a saffron crocus), cinnamon (bark of a tree), and peppercorns (dried berry of a vine).

Salt is neither an herb nor a spice, but a mineral.  It is essential in flavoring food and we do need very small amounts in our diet. However, processed/packaged foods contain entirely too much salt which is really not good for our health. But you already knew that, right?

Using a seasoning rub on meat or vegetables prior to cooking is a great way to add tons of flavor in a healthy manner (watch the amount of salt and oil, please).  Combine a few spices, herbs, a bit of salt and a little oil or water and create a paste to “rub” onto your food before cooking.  In this form, the seasonings stay put on the food better and if you let them sit for a bit before cooking it will allow the flavors to seep in, adding all the more lovely flavor.

Here is a great rub that is fabulous on fish, chicken, root vegetables (carrots, sweet potatoes, etc.) and squash.  If you are feeling adventurous, try it on fresh peaches or nectarines in July/August and then grill them for a few minutes, until golden brown and juicy. DELICIOUS with a little scoop of good quality vanilla ice cream or frozen yogurt!

Smokey Red Rub

2 Tbsp smoked paprika

1 Tbsp chipotle in adobo (finely chopped)

1 Tbsp honey (local, of course)

1 tsp kosher salt

1 tsp freshly ground black pepper

1 Tbsp ground cumin

1 Tbsp olive oil

Instructions:

1. Combine all ingredients in a small bowl and stir to combine. (Now that was easy, wasn’t it?)

2. Generously, rub onto your choice of meat or veggies (or fruit). 

3. Cook as you please (grill, roast, bake, saute). For the fish pictured above I massaged the rub into some fresh cod and baked it at 350 degrees for 20-25 minutes. Wonderful over a kale salad or pretty much life changing as fish tacos.  Tortillas, freshly shredded cabbage, add your favorite salsa or hot sauce and you are living the high life.

If you have left over rub, it can be stored in the refrigerator in an airtight container for up to a week, or put it in a freezer container and freeze.