Creating a Mediterranean seasoning and spice blend is like capturing the essence of sun-drenched coasts and vibrant markets in a jar. Today, we’re excited to share a recipe for a Mediterranean seasoning and spice mix that will elevate your cooking with the rich, aromatic flavors of the Mediterranean.
The Inspiration
This mix was inspired by a trip to the Greek Islands, where the air is filled with the scent of fresh herbs and spices. Wandering through local markets, I was captivated by the vibrant colors and intoxicating aromas of the spices on display. Each stall was a treasure trove of culinary secrets, and I couldn’t resist bringing a piece of that experience back home.
Back in my garden, I began experimenting with different combinations of herbs and spices, aiming to recreate the magic of those Mediterranean markets. After countless trials, I crafted a Mediterranean seasonings and spice blend that perfectly captured the region’s essence. This mix is a tribute to the flavors I discovered and a way to bring a taste of the Mediterranean to your kitchen with a focus on ingredients known for their health benefits and longevity.
What you will learn.
- Key ingredients in a Longevity Seasoning Mix: Learn the essential herbs and spices that are important in a traditional Mediterranean seasoning mix.
- A Perfect Blend: Learn the precise but simple to remember amounts of each spice to create a balanced and flavorful mix.
- How to use your Blend: Explore many of the ways to use the seasoning in your cooking.
- Storage Tips: Learn how to store your homemade Mediterranean seasonings and spice blend to maintain its freshness and flavor.
- Healthy Longevity Benefits: Understand how each herb or spice used in the mix will contribute to your healthy longevity journey.
This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you.
SIS Tip - Simple is Smart Tip
Simple is smart tip for Mediterranean seasoning and spice blend. Check the expiration date on all of the seasonings and spices you use in your blend. If a seasoning or spice has expired, discard it and purchase a fresh jar. If you grow the herbs used in your blend, discard them after a year, as they will lose their potency. Once a herb or spice is old, think of it as putting dirt into your blend. Whenever possible use organic seasonings and spices.
Longevity Properties of this Mediterranean Seasonings and Spice Blend.
Each spice and seasoning was carefully chosen for how well they complement each other and for their nutritional and longevity properties.
Rosemary may contribute to longevity in several ways:
- Antioxidant properties: Rosemary has antioxidant properties that help fight off cell-damaging radicals.
- Lifespan extension: In one study, fruit flies fed rosemary extract had a longer lifespan.
- Stress resistance: Rosemary extract can increase resistance to oxidative and thermal stress.
- Brain function: Rosemary may help with brain function.
- Heart health: Rosemary extract may improve oxidative stress in aged rats’ hearts.
- Cancer cell proliferation: Some compounds in rosemary, like rosmarinic acid and carnosic acid, may slow the growth of cancer cells.
Oregano:
- AntioxidantsOregano is rich in antioxidants, which help neutralize free radicals and prevent cellular damage. A buildup of free radicals can lead to oxidative stress, which can cause cell damage and diseases like cancer and diabetes.
- Vitamins and mineralsOregano contains vitamins A, C, and E and B vitamins like B6 and folate. It also contains minerals such as calcium, iron, and potassium.
- Antibacterial agentOregano’s phytonutrients, carvacrol and thymol, fight infections both internally and on the skin.
Corriander
- Reducing inflammation: Coriander’s polyphenols have anti-inflammatory properties that can help protect cells and the body from oxidative stress, which can contribute to aging and degenerative diseases.
- Boosting immunity: Coriander’s antioxidants and vitamins can boost immunity.
- Supporting kidney health: Coriander’s diuretic properties can help support the kidney’s cleansing function, ease urination, and flush out small kidney stones.
- Easing gastrointestinal discomfort: Coriander can help relieve bloating and promote healthy digestion.
- Supporting the urinary system and lungs: Coriander can help clear heat and mucous, respectively.
Cumin:
- Antioxidants: Cumin contains flavonoids and other substances that act as antioxidants, which can help prevent diseases like cancer, heart disease, and high blood pressure. Antioxidants can also help you feel healthier and more energetic and keep your skin from looking aged.
- Immune system: Cumin may boost the immune system and help fight certain bacterial and fungal infections.
- Blood sugar control: Cumin may improve blood sugar control.
- Cholesterol: Higher doses of cumin in supplement form have been linked to improved blood cholesterol.
- Weight loss: Higher doses of cumin in supplement form have been linked to weight loss.
Diabetes management: Cumin may help maintain glucose homeostasis and serum lipid profiles in diabetic human subjects
Paprika
- Anti-inflammatory: Paprika can help reduce inflammation and protect against certain chronic diseases.
- May help prevent autoimmune conditions: Paprika may help prevent and fight autoimmune conditions.
- May help treat rheumatoid arthritis and osteoarthritis: Paprika may help treat rheumatoid arthritis and osteoarthritis.
- May help prevent anemia: Paprika may help prevent anemia.
- May improve bone health: Paprika may help improve bone health.
- May help with cognitive processes: Paprika may stimulate the central nervous system, improving mental processes, especially in adults.
- May help protect skin from sun damage: Paprika may help protect skin from the damaging effects of the sun.
Onion powder
- A plant compound found in onions that can reduce senescent cells and may help with cognitive decline
- Vitamin CAn antioxidant that may help regulate the immune system, collagen production, and iron absorption
- B vitaminsIncluding folate and vitamin B6, which play critical roles in metabolism, red blood cell production, and nerve function
- PotassiumA mineral that may help with cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction
- Organosulfur compoundsHelp prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis.
- Flavonoid antioxidantsHave anti-inflammatory effects that may contribute to cancer prevention
- Cardiovascular healthOnions can help reduce blood pressure, cholesterol, and glucose and slow blood clotting.
Garlic Powder
- Boosting the immune system: Garlic can help defend against infectious diseases, common causes of death in older adults.
- Improving energy levels: Garlic may help improve exercise performance and energy levels.
- Acting as an antioxidant: Garlic is rich in antioxidants, which can help keep the body healthy.
- Having anti-inflammatory and microbial benefits: Garlic has anti-inflammatory and microbial benefits.
- Helping keep bones healthy: Garlic may help keep bones healthy.
- Reducing the risk of heart attacks: Garlic may reduce the risk of heart attacks.
Sea Salt: Sodium is an essential nutrient the body needs to maintain Fluid volume, Blood pressure, Muscle contractions, and Nervous system signals.
- Antioxidants: Black pepper contains piperine, a plant compound that acts as an antioxidant. This may help prevent or delay the damaging effects of free radicals, unstable molecules that can cause cellular damage.
- Anti-inflammatory properties: Black pepper contains anti-inflammatory compounds, such as limonene and beta-caryophyllene, which may help protect against inflammation. Chronic inflammation may factor in many conditions, including arthritis, heart disease, diabetes, and cancer.
- Cardiovascular protection: Black pepper may help regulate lipid metabolism, inflammation, and oxidation status. It may also help with hypertension, cardiac injury, and cardiac fibrosis.
- Brain function: Black pepper may boost brain function.
- Gut health: Black pepper may help with nutrient absorption and gut health.
- Antioxidants: Black pepper contains piperine, a plant compound that acts as an antioxidant. This may help prevent or delay the damaging effects of free radicals, unstable molecules that can cause cellular damage.
- Anti-inflammatory properties: Black pepper contains anti-inflammatory compounds, such as limonene and beta-caryophyllene, which may help protect against inflammation. Chronic inflammation may factor in many conditions, including arthritis, heart disease, diabetes, and cancer.
- Cardiovascular protection: Black pepper may help regulate lipid metabolism, inflammation, and oxidation status. It may also help with hypertension, cardiac injury, and cardiac fibrosis.
- Brain function: Black pepper may boost brain function.
- Gut health: Black pepper may help with nutrient absorption and gut health.
Step by Step instructions for Mediterranean Sesoning and Spice Mix
In a container large enough to mix the spices, add the following spices:
- 1 Tbsp Dried Organic Rosemary
- 1 Tbsp. Dried Organic Oregano
- 1 tsp. Organic Coriander
- 1 tsp Organic Cumin powder
- 1 tsp. Organic Paprika or Smoked Paprika
- 1 tsp. Organic Onion powder or 1 tbsp dried minced onions
- 1 tsp Organic garlic powder or 1 tbsp dried minced garlic
- 1/2 tsp sea salt (optional)
- 1/2 tsp Black Pepper (optional)
Mix well and store in an airtight jar for up to a year. However, it is best if used within six months. This recipe lasts me about 3 months. If you love this seasoning mix, you will want to double or triple after trying it.
What recipes can you use for your Mediterranean Seasoning and Spice Blend in?
This blend is a versatile blend that is delicious on:
Cucumber and Tomato Salad with Crunchy Chickpeas.
Roasted Red Pepper and Eggplant Dip
FAQ for Mediterranean Seasoning and Spice Blend
1. What are the key ingredients in a Mediterranean seasoning and spice mix?
Key ingredients typically include oregano, thyme, basil, rosemary, marjoram, garlic powder, onion powder, and sometimes lemon zest. These herbs and spices combine to create the distinctive, aromatic flavor profile of Mediterranean cuisine.
2. How do I store my homemade Mediterranean seasoning mix?
Store your seasoning mix in an airtight container, preferably in a cool, dark place like a pantry. This helps maintain its freshness and potency. For the best flavor, use the mix within six months.
3. Can I customize the Mediterranean seasoning mix to suit my taste?
You can adjust the herbs and spices proportions to match your preferences. For example, you can add more garlic powder if you prefer a more robust flavor. Feel free to experiment until you find the perfect blend for your palate. i.e., I tried turmeric because of its longevity properties but didn’t like how it changed the flavor profile of the seasoning mix.
4. What dishes can I use the Mediterranean seasoning mix in?
The Mediterranean seasoning mix is versatile and can be used in various dishes. It’s excellent for marinating meats, seasoning roasted vegetables, adding flavor to soups and stews, and even sprinkling on salads. It can also be used as a rub for grilled fish or chicken.
5. Are there any health benefits associated with using Mediterranean seasoning?
Yes, many of the herbs and spices used in Mediterranean seasoning have health benefits. For example, oregano and thyme have antioxidant properties, garlic powder can help boost the immune system, and rosemary is known for its anti-inflammatory effects. Using fresh, high-quality ingredients can enhance these health benefits, contributing to overall well-being and longevity.
How to Make a Mediterranean Seasoning and Spice Blend
Equipment
- This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you
Ingredients
- 1 Tbsp. Dried Organic Rosemary
- 1 Tbsp Dried Organic Oregano
- 1 tsp. coriander
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp onion powder
- 1 tsp garlic powder
- ½ tsp sea salt optional
- ½ tsp black pepper optional
Instructions
- Add all of the ingredients to a bowl and mix well
- Store in an airtight container in a dry place.
- Best if used within 6 months.
