The Meal Plan  for the Week of October 10, 2022

Spice It Up!

Is everyone’s spice cabinet in shambles or is that just me? I recently spent time organizing my spices to make it easier for me to find them when cooking, and in doing so I found lots of great options that I didn’t even know I had. It encouraged me to look for recipes specifically with a certain spice so I could clear out some of the spice cabinet clutter!

Check out the recipes I made and learn about the flavor profile of a few spices along the way.



This recipe is inspired by traditional butter chicken which is a popular Indian dish. This simplified version keeps the flavor profile high by using a combination of spices, like ginger, garam masala, paprika, and cumin. They use fresh ginger in the recipe, but I’ve also subbed for ginger powder! Ginger has a slightly peppery, sweet, and spicy aroma. Cumin has a smoky, earthy taste. Garam masala is a spice blend, which provides a hint of sweetness and warmth. Even though it takes only 20 minutes to cook, this dish is packed full of creaminess and flavor! I used almond milk in place of the heavy cream, but yogurt or low-fat milk also works well. I would also recommend adding a vegetable, like spinach or broccoli, to boost nutrients.


Apple Spice
Pork Chops

You may not think of using cinnamon or nutmeg in a savory dish, but they work well in this one! Both cinnamon and nutmeg have a sweet, woody, and nutty flavor but cinnamon has a hint of spice. They complement each other well when used together in a recipe. Paired with the sweetness of apples and the savory, buttery sauce this recipe tastes like a fall festival in your mouth! It’s sure to please everyone at the dinner table this week. Pair this with mashed cauliflower, potatoes, or sweet potatoes, and add a green like broccoli or green beans. 


Chai Spiced Banana Bread

I know this isn’t a dinner recipe, but it was too good to not share! Chai spices are a delicious, warm blend of cardamom, cinnamon, ginger, and allspice which brings a sweet and mildly spicy flavor. It will leave your house smelling delicious and everyone’s bellies feeling satisfied! You could pair this with eggs for breakfast or have it as a snack with peanut butter on top.



Not only can this recipe be made in about 15 minutes, but it’s another flavor-packed dish! The Cajun-style spice blend in this recipe will give it a hint of heat but not overpowering when it’s balanced out with the other spices. Oregano has a subtly sweet and earthy flavor with a hint of mint and paprika has a mild, sweet, and peppery taste. You could make tacos or pair it with your favorite complex carb and green vegetable to make it a well-rounded meal!



This is a classic cozy dish that can be prepared in about 30 minutes! While a simple beef and pasta dish, it is given a boost by the combination of spices. Oregano, basil, thyme, and rosemary provide an earthy, woodsy, and nutty flavor. Bay leaves are commonly added to soups and stews and add a sweet, mild flavor that helps to enhance the other flavors in a dish. It’s not edible, though, so make sure you remove it before serving! I would pair this dish with a fresh green salad on the side. 

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group