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  • Writer's pictureEmmanuelle Burelli

Daily Dozen - Part 5

Updated: Dec 26, 2021

The next 2 items are HERBS AND SPICES and WHOLE GRAINS


Turmeric, the spice that gives curry its yellow color, is recommended by Dr Greger in his daily dozen because of its powerful health benefits, especially its anti-inflammatory properties.

Other spices are: Allspice, barberries, basil, bay leaf, cardamom, chili powder, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla.

How much? One serving per day = 1/4 teaspoon of turmeric along with other spices.

How to eat them? Add them to all of your food! I like to add cinnamon to my morning oatmeal and to my baking goods, and all kind of dried herbs and spices to my cooking. Turmeric can be added to a smoothie, a sauce, a soup, a chili, or you can make a warm, creamy and comforting golden milk as a yummy drink. How? Use your favorite plant milk warmed up with ground turmeric, black pepper, ginger, cinnamon, cardamom and add some date paste or maple syrup as a sweetener. Combining black pepper with turmeric boosts the bioavailability, so make sure to use them together.

My husband Jamie and I make « spices shots » with water or plant milk and a bunch of spices, including cayenne, turmeric, powder, ginger and amla powder. Not the most pleasant taste but if you drink it super quick, it’s fine!


What to eat? Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, sorghum, teff, whole wheat, and wild rice.

How much? Eat at least three servings a day.

One serving is:

  • 1/2 cup of hot cereal or cooked grains or pasta

  • 1 cup of cold cereal

  • 1 tortilla or 1 slice of bread

  • 1/2 a bagel or English muffin

  • 3 cups of popped pop corn

How to eat them? Make them part of all your meals, they give you the energy you need, good fibers, lots of vitamins and minerals. If you’re following a low carb diet, please stick around and slowly get use to a new paradigm. The use of refined white flour is totally different and discouraged indeed, but whole intact grains are actually part of a healthy nutritious diet and have many health benefits.

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