Autoimmune Protocol Homemade Spice Blend Recipes

One of the hardest parts about a restrictive diet is feeling like there is a lack of variety. Even though there are still usually plenty of options many people only eat around 15 foods. It's pretty easy to get stuck in a rut. One of the easiest ways to add some flavor into your diet is by making new spice blends. You can top different meats, vegetables and add them to your soups. It's an easy way to mix it up a little and not eat as many plain foods. 

Many spices contain wheat, soy or other allergens so it makes finding spices difficult. If you're on the autoimmune protocol you also will be avoiding berries/ fruit spices, nightshades and seeds initially. Don't fret! There are plenty of spices you can make on your own. You can dry fresh herbs and that way you don't have to worry about cross contamination and allergens. If you are looking to buy spices I get mine from a company called Epicure. They're gluten and nut free and sell plenty of individual herbs.

List of safe spices, spices to caution and spices to avoid (From the paleo mom website)

Safe Spices (Leaves, Flowers, Roots, Barks)

  • Balm (lemon balm)       Leaf of Melissa officinalis L.
  • Basil Leaves (Sweet)     Leaf of Ocimum basilicum
  • Bay Leaves (Laurel Leaves)   Leaf of Laurus nobilis
  • Chamomile                       Flower of Anthemisnobilis L. or Matricaria chamomilla L.
  • Chervil                               Leaf of Anthriscus cerefolium
  • Chives                                Leaf of Allium schoenoprasum
  • Cilantro (Coriander Leaf)        Leaf of Coriandrum sativum
  • Cinnamon/Cassia          Bark of Cinnamomum spp.
  • Cloves                                Bud of Syzygium aromaticum
  • Dill Weed                          Leaf of Anethum graveolens/Anethum sowa
  • Garlic                                 Bulb of Allium sativum
  • Ginger                               Root of Zingiber officinale
  • Horseradish                   Root of Armoracialapathfolia Gilib.  *(Read ingredients list for horseradish sauce!)
  • Lavender                         Flower of Lavandula officinalis Chaix.
  • Mace                                 Aril of Myristica fragrans
  • Marjoram Leaves        Leaf of Majorana hortensis Moench
  • Onion Powder               Bulb of Allium cepa
  • Oregano Leaves           Leaf of Origanum vulgare/Lippia spp.
  • Parsley                            Leaf of Petroselinum crispum
  • Peppermint                   Leaf of Mentha piperita
  • Rosemary                      Leaf of Rosmarinusofficinalis
  • Saffron                            Stigma of Crocus sativus
  • Sage                                 Leaf of Salvia officinalis/Salvia triloba
  • Salt                                  Mineral
  • Savory Leaves             Leaf of Satureia montana/Satureia hortensis
  • Spearmint                     Leaf of Menthaspicata
  • Tarragon                       Leaf of Artemisia dracunculus
  • Thyme                            Leaf of Thymus vulgaris/Thymus serpyllum/Thymus satureioides
  • Turmeric                       Root of Curcuma longa

Be Cautious (Berries and Fruit)–best to eliminate initially

  • Allspice                           Berry of Pimenta officinalis
  • Star Anise                       Fruit of Illicium verum Hook
  • Caraway                          Fruit or Carum carvi Maton.
  • Cardamom                     Fruit of Elettariacardamomum
  • Juniper                            Berry of Juniperus communis
  • Black Pepper                 Berry of Piper nigrum
  • White Pepper                Berry of Piper nigrum
  • Green Peppercorns    Berry of Piper nigrum
  • Pink Peppercorns       Berry of Schinus terebinthifolius
  • Vanilla Bean                  Fruit of Vanilla planifolia/Vanilla tahitensisMoore

Avoid (Seeds)

  • Anise Seed                     Seedof Pimpinella anisum
  • Annatto Seed                Seed of Bixa orellana
  • Black Caraway (Russian Caraway, Black Cumin)    Seed of Nigella sativa
  • Celery Seed                   Seedof Apium graveolens
  • Coriander Seed            Seed ofCoriandrum sativum
  • Cumin Seed                   Seed of Cuminum cyminum
  • Dill Seed                         Seed of Anethum graveolens/Anethum sowa
  • Fennel Seed                  Seedof Foeniculum vulgare
  • Fenugreek                     Seed of Trigonellafoenum-graecum
  • Mustard Seed              Seed of Brassica juncea/B. hirta/B. nigra
  • Nutmeg                          Seed of Myristica fragrans
  • Poppy Seed                  Seedof Papaver somniferum
  • Sesame Seed                Seed of Sesamum indicum

Avoid (Nightshades)

  • Capsicums                    Seed of Capsicum spp.
  • Cayenne                         Fruit of Capsicum annuum
  • Chili Pepper Flakes           Many Varieties, fruit of Capsicum genus
  • Chili Powder                Blend of fruit of Capsicum genus
  • Curry                              A spice mixture typically containing coriander, cumin, fenugreek, and red pepper.
  • Paprika                          Fruit of Capsicum spp.
  • Red Pepper                  Fruit of Capsicum

How long will my spice blends last?
Dried herbs will keep for 1 or 2 years and ground spices may last 2 or 3. Using them all within the first couple months of opening your spices will ensure they remain flavorful.

Herbes de Provence

Herbes de Provence
Makes about 1/2 cup
Most Popular Use: Meat, poultry, vegetables

  • 1/2 cup sea salt
  • 2 teaspoons culinary lavender
  • 1/2 teaspoon fresh thyme
  • 1/2 teaspoon fresh rosemary
  • 1/2 teaspoon fresh oregano
  • 1/2 teaspoon fresh sage
  • 1/2 teaspoon dried savory
  • 1/2 teaspoon dried marjoram

Loosely chop all of the fresh herbs and place them in a spice grinder or food processor. Pulse a few times or until they are about the same size as the dried herbs. Add the dried herbs, lavender, and 1/4 cup salt. Pulse 2 to 3 more times. Empty into a mixing bowl and stir in the remaining salt. Place in a glass container and store in a cool, dry place.

Ranch Seasoning

Ranch Seasoning
Makes about 1/3 cup
Popular Uses: Poultry, Vegetables

  • 2 tsp salt
  • 4 tbsp parsley
  • 3 tsp dill weed
  • 2 tsp dried chives
  • 4 tsp garlic powder
  • 4 tsp onion powder
  • 4 tsp dried onion flakes

Mix all ingredients together and store in an air tight container. To make ranch dressing marinade mix with a can of coconut milk.  

Taco Seasoning

Taco Seasoning
Makes 1/4 cup
Uses: Taco meats, poultry

  • 3 tbsp garlic powder
  • 2 tbsp onion powder
  • 1 tbsp dried cilantro
  • 1 tbsp dried oregano
  • 1 tsp turmeric
  • 1 tsp sea salt

Mix all ingredients together and store in a air tight container.

Greek Seasoning

Greek Seasoning
Makes 1/4 cup
Uses: Gyros, Lamb, Beef

  • 2 teaspoons salt
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 1 teaspoon tapioca starch
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon ground cinnamon

Mix all ingredients together and store in a air tight container.

Basic Herb Blend

Basic Herb Blend
Makes 2 cups
Uses: Poultry, fish, vegetables

  • 3/4 cup thyme
  • 3/4 cup rosemary
  • 1/4 cup + 2 tablespoons sage
  • 1/4 cup + 2 tablespoons garlic powder
  • 1/2 tablespoon sea salt

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