Spice craft/ Adding the right seasonings works like magic, turning

0 Comments | Gazette, The (Colorado Springs), Mar 6, 2002 | by Teresa J. Farney

For all the variety of enticing flavors and aromas that spices offer, they're low in calories, sodium and fat. For the amounts usually used, you can basically ignore their nutritional content. If you're using blends, however, be sure to check the label for added salt.

Or you can make your own blends. We've included recipes for three - Chinese Five Spice, Mexican Chili Powder Mix, and Za'atar, a pungent Middle Eastern spice blend of sesame seeds, dried thyme and sumac (the dried berry of a bush).

Peppered Blueberry Dessert Salsa Makes 2 1/4 cups

2 cups frozen or fresh blueberries

3/4 cup diced mixed fruit (such as cantaloupe, apple, pineapple or kiwi)

1 tablespoon lime juice

2-3 teaspoons sugar

1/2 teaspoon grated lime peel

1/4 teaspoon ground allspice

1/16 teaspoon ground red pepper

1/16 teaspoon ground black pepper

1/16 teaspoon salt

In small bowl, combine blueberries, mixed fruit, lime juice, sugar, lime peel, allspice, red and black peppers and salt. Serve immediately or refrigerate, covered, as long as 4 hours. Serve over sliced pound cake or vanilla ice cream, if desired.Source: American Spice Trade Association (ASTA).

Nutrition data, per 1/4-cup serving: Calories 29 (5 percent from fat); fat .2 g (sat 0 g, mono 0 g, poly .1 g); protein 0 g; carbohydrates 8 g; fiber 1.05 g; cholesterol 0 mg; sodium 17 mg; calcium 4 mg.

Chinese Five Spice

Makes about 3 tablespoons

1 2/3 tablespoons ground star anise

1 1/2 teaspoons ground cassia cinnamon

2 1/2 teaspoons ground fennel seeds

1/2 teaspoon Szechwan or black pepper

1/4 teaspoon ground cloves

Mix all ingredients thoroughly. Store away from light in a tightly sealed container. Sprinkle vegetables with about a teaspoon of Chinese Five Spice during stir-frying or add a little salt to make dry marinade for chicken, duck, pork and seafoo.

Source: "The Spice and Herb Bible - A Cook's Guide," by Ian Hemphill.

Nutrition data, per teaspoon: Calories 7 (36 percent from fat); fat .3 g (sat 0 g, mono .2 g, poly 0 g); protein 0 g; carbohydrates 1 g; fiber .39 g; cholesterol 0 mg; sodium 1 mg; calcium 18 mg.

Mexican Chili Powder Mix

Makes about 1/4 cup

1 2/3 tablespoons mild, medium or hot chili powder

3 teaspoons ground cumin seeds 2 teaspoons sweet paprika

1 teaspoon ground dried oregano leaves (optional)

1 teaspoon salt (more or less to taste)

Mix all ingredients thoroughly to make a versatile Mexican chili powder. Store away from light in a tightly sealed container. Mexican chili powder flavors chili con carne and provides the keynote to Mexican bean dishes and Tex-Mex recipes made with varying combinations of beans and minced beef.

Source: "The Spice and Herb Bible - A Cook's Guide," by Ian Hemphill.

Nutrition data, per teaspoon: Calories 7 (48 percent from fat); fat .4 g (sat 0 g, mono 0 g, poly .1 g); protein 0 g; carbohydrates 1 g; fiber .52 g; cholesterol 0 mg; sodium 190 mg; calcium 11 mg.

Chicken Kebabs Paprika

Serves 8

1/4 cup olive oil

1/4 cup sherry-wine vinegar

1 1/2 teaspoon paprika

1 teaspoon tarragon, crushed

1 teaspoon minced garlic