Ramp up the flavor of your next grilled meal with this toasted fennel spice rub that offers unexpected health benefits.

Story by: Norton Healthcare on May 20, 2016

Go ahead. Be brave. Move beyond salt and pepper, and explore adding different spices to the foods you eat. Spices not only taste good, they enhance flavor without adding calories, salt, fat or sugar. They also have many added health benefits, including protection against cancer, diabetes and heart disease. Cinnamon, for example, has high levels of antioxidants, which help your body fight disease in a number of ways. Fennel helps the digestive system work properly; and coriander is packed with important vitamins and nutrients.

Try spicing up your next grilled dish with this toasted fennel spice rub. It’s great on grilled or roasted vegetables, such as sweet potatoes or eggplant, as well as lean meats. You also can add it to hummus or soup.

Toasted Fennel Spice Rub

• ¾ cup fennel seeds
• 2 tablespoons coriander seeds
• 1 ½ teaspoons peppercorn blend
• 1 ½ teaspoons ground cinnamon
• ¾ teaspoons ground paprika

Toast the fennel seeds, coriander and peppercorns in a dry skillet over medium heat for two to three minutes. Transfer the spice blend to a small plate and allow it to cool, then grind the blend in a food mill or coffee grinder until it is a fine power. Transfer the blend to a bowl and stir in the cinnamon and paprika. About 30 minutes before cooking, shake the rub onto the veggies or add a little olive oil to it and rub it onto raw meat.