Everything Spice

cooking
Written By Judy Doherty, MPS, PCII

What is the "everything spice"? Well, it is a combination of spices from the "everything bagel", using poppy seeds, sesame seeds, onion, garlic, and salt.

Why would you want to use it? Because it has an intense flavor, some crunch, and not a lot of salt. It is a plant-based (seeds) seasoning that goes great on many plant foods to give them a fun flavor! Plus a little goes a long way. 

Here is a little snapshot of some "Everything bagel" seasoning mix that I poured onto a plate so you have a visual:

How much sodium is included? Well, if you look at the nutrition facts label for the King Arthur Everything Bagel spice mix there is about 160 mg of sodium per teaspoon. That is .08 of a teaspoon and a daily supply. 

Of course you can make this fun spice yourself if you have the following items on hand:

1 tablespoon poppy seeds
1 tablespoon sesame seeds
1 tablespoon black sesame seeds
1 teaspoon minced dried garlic
2 teaspoons minced dried onion
pinch of salt (1/8th of a teaspoon or less)

Mix all together in an empty spice jar or baby food jar. 

Here are some great ideas for using this seasoning blend:

  • Avocado toast
  • Steamed green veggies like broccoli, green beans, or spinach
  • Cucumbers
  • Salads
  • Cole slaw
  • Baked potatoes (sprinkle on top at the end of baking)
  • Baked fish or chicken (add the last 10 minutes of baking to avoid burning)
  • Popcorn
  • Sandwiches
  • Oven fries - sprinkle on at the end

And here are some kitchen hacks and tips for using it:

  • If you are grilling or baking a protein item, like salmon, with the everything spice take care to add it at the very end so you do not burn the onions or garlic. 
  • If you are adding it to steamed or grilled veggies sprinkle it on the top right before serving. 
  • You can use a little vegetable oil spray to adhere it to chips, popcorn, or oven fries. Simply spray then sprinkle.
  • If you are topping toast, sandwiches, or slaw, you can sprinkle it on top or use a spoon to put a little in the center as a garnish.

 

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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