Za-atar - Why it’s the Best Spice on the Planet!

Can you imagine a spice blend that works just as well in a Roast Lamb crust as it does sprinkled over your popcorn? A blend of spices that is like no other, distinctive and delightfully different… When you cook for your friends with your ‘special’ spice blend, they always ask you ‘How do you do it, what IS that amazing taste?’. With this non-perishable spice you can simply leave a pot out on the counter in a salt pig container, ready to add instant nutrition and a herby zing to your meals with minimal effort. 

Credit - Unsplash Tamara Rumnee

Za’atar originates from the shores of the Eastern Mediterranean, from the countries collectively known as the Levant.. those being Syria, Palestine, Lebanon, and Jordan. Za’atar is both a Levantine herb from the mint family and the name also refers to a versatile spice mix which we are delighted to introduce you to.  The flavour of Za’atar is unmistakeable once you have tried it.  The main ingredients are: 

• Oregano 

• Thyme 

• Sumac

• Toasted sesame seeds 

• Sea Salt 

The general recipe calls for equal amounts of each of these ingredients but as with all blends, a little more or a little less of one ingredient just brings a slightly different edge to your spice blend and it is perfectly fine to work with what you have. With sea salt, less can be more… you can always add more salt afterwards but you cannot take it away so always err on the conservative side.

Credit Unsplash - Manjunath Kammar

It is always better to use fresh herbs for their nutritional content but if you have to choose ready dried herbs then look for high quality, organic herbs where possible and go for the brightest colours as this demonstrates freshness and therefore better vitamin status. If you are using fresh herbs then dry them well before you begin to make Za’atar. You can either leave them in the hot sun to sun dry if you have that option. Or you can dry them in a dehydrator at 40 degrees Celsius to retain the nutritional benefits of the plants. Alternatively you can dry them in a conventional oven at a very low heat, ideally with a fan. 

So you now have all your dried herbs. They are ready to blend when you can easily crumble the herbs between your fingers. 

If you have regular sesame seeds, it’s easy to toast them quickly by heating a skillet with no oil and adding your sesame seeds, keeping them moving either by shaking the pan or with a wooden spatula for three minutes until they smell delicious and are a golden brown color. Then set them aside to cool off before you begin. 

Credit Unsplash - Juliya Oleinik

You will need a pestle and mortar, some enthusiasm and maybe your favourite music to grind up your spices to.. It’s really that simple. Add equal amounts of the ingredients at a time and get pounding with the pestle.. Grinding up the sesame seeds releases the oils into the mix which releases and intensifies the flavours. When you have your ground spice blend, transfer it to a container with a lid to store in the cupboard and use your very own, home-ground, healthy spice mix on anything and everything you can.. get creative and most of all enjoy! 

The best thing about preparing food freshly in your home, with whole plant ingredients is that you don’t enter into the whole processed food industry. There is no chance for any filler, additive, chemical or anything artificial to find its way into your body. You know exactly what you are eating and that gives you control over your health. When you choose quality food which brings joy and health you are valuing yourself and those you love at the deepest level because we are the food we eat. We are worth the investment of time and effort. 

Credit Unsplash - Dmitry Shamis

The health benefits of Za’atar ingredients: 

Oregano 

Well known among Naturopathic Practitioners as one of the most medicinal plants on the planet. Oregano oil is used throughout natural medicine. It is antiviral, antibacterial and anti-inflammatory. It has a beautifully aromatic flavour. It is full of Vitamin K which is essential for healthy blood. Oregano is miraculous in that it inhibits the growth of pathogenic bacteria in the gut while other compounds in oregano enhance the proliferation of bacteria that are beneficial to our health. Oregano has a daily place in our diet and as with all plants, the fresher the plant, the better for your health. 

Thyme 

This herb comes actually from the mint family and was used by the Romans to treat depression. Thyme is full of vitamin C which is essential for a healthy immune system. The active ingredient in thyme is thymol. Thymol is anti-carcinogenic and like oregano it is also anti-inflammatory and anti-bacterial. Thyme gives your immune system a real boost! 

Sumac 

This is a spice you are probably going to buy ready ground and the quality of your spice, whether it is organic, mass produced or grown and processed locally will have an impact on the nutritional content. Sumac has been shown to be protective of the heart and cardiovascular system as it can prevent atherosclerosis. Sumac contains antioxidants which neutralise free-radicals, cancer causing agents that result from poor diet and environmental toxins. Sumac is anti-bacterial and anti-fungal. 

Sesame Seeds

A very potent source of lignans. Lignans are antioxidants which support the immune system. They also moderate hormones like oestrogen in women, protecting against symptoms like hot flashes and acne. Lignans also are protective of men’s health as they balance testosterone levels and have been shows to have a protective effect against prostate cancer. They are also a great source of Vitamin E which is a protective antioxidant and has been shown to help with recovery rate after exercise. 

Sea Salt 

Salt has a bad reputation which is not entirely warranted. Usually it is the sodium in salt that we are warned to reduce to avoid heart problems however we need sodium in our diets for the balance of lymph fluid, for blood pressure regulation and for general hydration. Sodium molecules attract water molecules so more salt in the body equals more water. There is a balance to be had of course but adding salt to bring the flavour out in food is good for your health as well as your morale. Sea Salt contains electrolytes of which sodium is one, also magnesium, potassium and phosphorous can be present depending on the origin of the salt. Sea salt is incomparable to table salt. Table salt is a highly processed, bleached and chemical laden product and should be avoided. Sea salt brings great flavour and good health to our food. 

Credit Unsplash - Beard

Overall Za’atar is highly supportive of the immune system. It clears away pathogens before your immune system needs to get mobilised and in addition to that it boosts the beneficial bacteria in the gut to further strengthen your immune system. It has health benefits from balancing hormones to regulating blood sugar and above all, it tastes great! No home or body can afford to be without a healthy home-made Za’atar spice blend! 

Here are some suggestions for using your Za’atar. 

• Mixed into Hummus 

• In oil with garlic on flatbread 

• Marinades for meat or vegetables 

• Mashed into butter for potatoes

• As a dry rub on meat to roast 

• In stuffing 

• On roasted vegetables 

• On popcorn 

• In salad dressings 

• In milk with butter to poach fish

• In scrambled eggs 

• Sprinkle on grilled cheese sandwiches 

• On pizza 

• Mix with butter and garlic and chill in the fridge for herby chicken kievs. 

Credit Unsplash - Keep your darlings

Reference list

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Curinga (2022). List of Minerals in Sea Salt. [online] LIVESTRONG.COM. Available at: https://www.livestrong.com/article/264824-list-of-minerals-in-sea-salt/ [Accessed 3 Nov. 2022].

Evans, W.J. (2000). Vitamin E, vitamin C, and exercise. The American Journal of Clinical Nutrition, [online] 72(2), pp.647S652S. doi:10.1093/ajcn/72.2.647s.

Pathak, N., Bhaduri, A. and Rai, A.K. (2019). Sesame: Bioactive Compounds and Health Benefits. Bioactive Molecules in Food, pp.181–200. doi:10.1007/978-3-319-78030-6_59.

Salehi, B., Mishra, A.P., Shukla, I., Sharifi-Rad, M., Contreras, M. del M., Segura-Carretero, A., Fathi, H., Nasrabadi, N.N., Kobarfard, F. and Sharifi-Rad, J. (2018). Thymol, thyme, and other plant sources: Health and potential uses. Phytotherapy Research, 32(9), pp.1688–1706. doi:10.1002/ptr.6109.

Team, W. (2022). Lignans Benefits For Men. [online] Lignans for Life. Available at: https://www.lignans.net/lignans-may-benefit-mens-health-in-a-variety-of-ways/ [Accessed 3 Nov. 2022].

Thymefoods (2022). What is Zaatar? Is it a Spice, Seasoning, Condiment, or more? [online] EatZaatar.com. Available at: https://www.eatzaatar.com/pages/what-is-zaatar.

Zargham, H. and Zargham, R. (2008). Tannin extracted from Sumac inhibits vascular smooth muscle cell migration. McGill Journal of Medicine : MJM, [online] 11(2), pp.119–123. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2582678/ [Accessed 3 Nov. 2022].