Do you want to face the return from vacation, the start of school and the return to work with the maximum physical and mental energy? Nutmeg and cloves are two spices that will significantly help your transition from summer to autumn, enriching your diet with precious antioxidants and natural bioactive compounds.
In this article Europrodotti suggests the ways to enrich your autumn diet with spices that will help your body to cope positively with the change of season.
The body's needs in autumn
The transition from summer to autumn is a difficult moment for both our body and our mind. In fact the abrupt transition from the relaxation of vacation to the professional and school commitments brings what is scientifically known as post-holiday stress, a condition characterized by fatigue, difficulty concentrating, mood swings, anxiety and insomnia.
The autumn season itself represents a time of change that affects our daily habits and our body's needs. The days are getting shorter, temperatures are dropping and the weather is worsening with both physical and mental consequences. Let's not forget that on the night between October 25th and 26th we will abandon Daylight Saving Time (DST) and return to standard time. The time change will have significant effects on our circadian rhythm, the 24-hour biological cycle that regulates the body's physiological functions such as sleep, wakefulness, body temperature and hormone production.
But let's take heart because nature offers us countless ways to help our bodies to face the arrival of autumn. One of the healthiest and most natural solutions, as well as the most delicious, is to enrich our diet with the precious benefits of nutmeg, cloves and other spices.
The benefits of nutmeg in the autumn diet: warmth, flavor and well-being
Nutmeg is not, as its name suggests, a nut but rather the seed contained in the fruit of Myristica fragrans, an evergreen tree native of Indonesia. The plum-like fruit also yields mace, a pulp that, once dried, can be used as a spice.
It's useful to know that nutmeg was initially used as a medicine and only later as a seasoning for foods. In fact its health benefits were already discovered and exploited in ancient times due to the rich presence of bioactive compounds such as:
- myristicin;
- elemicin;
- safrole;
- eugenol;
- flavonoids;
- polyphenols.
These compounds have strong anti-inflammatory and antioxidant properties, which are very useful when it comes the time to adapt our diet to the arrival of autumn. Here are some examples:
- calming and anti-stress action. Myristicin and elemicin have mildly sedative and anxiolytic effects on the nervous system, countering the anxiety, irritability and insomnia typical of the return to work and of the post-vacation stress syndrome;
- mood-boosting. Myristicin also stimulates the production of serotonin, a neurotransmitter associated with well-being. Serotonin provides relief to those suffering from mood swings due to fewer daylight hours, particularly the transition to daylight saving time, and helps to regulate circadian rhythms, improving the sleep quality;
- appetite stimulation. Adding nutmeg to recipes aids the digestion and stimulates the appetite, a useful addition given that seasonal and habit changes can reduce interest in food;
- warming and toning effect. Nutmeg is classified in traditional Ayurvedic medicine as a warming spice, capable of increasing body heat and improving circulation. It is therefore ideal for dealing with the first cold spells and the feeling of fatigue caused by the change of seasons.
How to incorporate the nutmeg into your autumn diet
The nutmeg should be freshly grated to preserve its full aroma and maximize its essential oils. You can easily use it:
- in a glass of warm milk in the evening, adding the tip of a teaspoon along with honey and cinnamon;
- in typical autumn dishes such as cream soups, mashed potatoes, soups, broths and risottos;
- in relaxing tisanes to sip throughout the day.
The cloves on the autumn table: aromatic power and natural protection
Cloves are the dried buds of Syzygium aromaticum, an evergreen plant native of the Moluccas. A local legend tells that a clove tree was planted upon the birth of a child. From that moment on the destinies of the child and the plant would become intertwined, for better or for worse.
Brought to Europe by Portuguese explorers they quickly proved to be a powerful painkiller, particularly for toothache. Their use as an aphrodisiac also contributed to their success.
Cloves are among the spices richest in natural antioxidants and include the following active ingredients:
- eugenol;
- gallic acid;
- flavonoids;
- tannins.
These compounds have powerful antiviral and antioxidant properties. Below is a brief list of the beneficial effects that cloves have on the immune system during critical months like September and beyond:
- eugenol has a tonic and stimulating effect on the central nervous system. It is therefore an important ally in dealing with the apathy, listlessness and drowsiness that affect us after the holidays and the return to routine;
- the scent of cloves has aromatherapeutic effects. These effects boost good mood and reduce emotional tension, rebalancing the mind during times of anxiety or nervousness during the return to work;
- cloves are one of the spices richest in antioxidants. Their consumption strengthens the natural defenses, preventing typical autumn ailments such as colds, sore throats and pharyngitis.
- they combat bloating, flatulence and intestinal cramps. Including them in your autumn menu avoids the unpleasant consequences of the nourishing dishes we eat at this time of year.
Easy ideas for adding cloves to your fall diet
Cloves release aromas and essential oils slowly, so add them to the cooking water of rice and legumes, in broth or in soups and stews. Three cloves are enough to flavor a recipe serving six. Some suggestions for their use include:
- marinades for red meat, white meat and game. Their aroma, however, is too strong for marinating fish.
- mulled wine, a typical fall drink that is a great comfort on cold evenings and can be carried in a thermos for picnics and mountain hikes;
- tisanes and spiced milk, along with cinnamon and nutmeg.
We also recommend chewing a clove after meals. This trick helps freshen your breath, aid digestion and disinfect your mouth.
Other autumn spices
Besides nutmeg and cloves autumn is the perfect time to rediscover other spices with warm and enveloping aromatic profiles.
Cinnamon
Cinnamon is an excellent blood sugar regulator and helps control emotional cravings. Thanks to its sweet and intense flavor it's perfect for flavoring cakes, cooked fruit, drinks, and exotic dishes like couscous and tagines.
Cardamom
Cardamom is a fresh and balsamic spice that deals with bad breath and aids digestion. It can be added to tea, coffee, soups and desserts.
Black pepper
Black pepper is rich in piperine, an alkaloid that promotes the absorption of nutrients like curcumin. Stimulating, tonic and digestive, it enlivens autumn dishes without weighing them down.
Europrodotti's tips for an autumn full of flavor and well-being
Autumn is a season in which food plays a central role in supporting mental and physical well-being. Here are some simple tips from Europrodotti to enrich your days with the right spices:
- create custom spice mixes for your soups, roasts or desserts, combining nutmeg, cinnamon, and cloves;
- prepare homemade infusions with whole spices, citrus peel and honey for warm, protective drinks;
- experiment with spices in autumnal desserts like pumpkin muffins, spiced cookies or honey bread;
- don't forget comfort foods! A delicious pumpkin risotto, mashed potatoes with nutmeg or homemade mulled wine with cloves can become small wellness rituals.
Autumn is the perfect season to discover how spices are much more than simple ingredients but rather bearers of tradition, health and pleasure. Europrodotti invites you to enjoy all the nutritional and health benefits of nutmeg, cloves and other essential oils in your seasonings, incorporating them with imagination and creativity into your dishes.