Quote from Omari Kitula on August 17, 2025, 6:08 pm

Many people use spices and herbs every day to make food taste better, but did you know that some of these ingredients can also help fight germs? Spices and herbs are not just for flavor they also contain natural antimicrobial compounds. These are substances that can kill or slow down the growth of harmful microorganisms like bacteria, fungi, and viruses. Long before modern medicine, people around the world, including in Tanzania, used herbs and spices to preserve food and treat common infections. Today, science is proving that many of these traditional practices were right.

One well known spice with strong antimicrobial properties is garlic (kitunguu saumu). Garlic contains a compound called allicin, which has been shown to kill many types of bacteria, including those that cause food poisoning and infections. In local cooking, garlic is often used in stews, soups, and sauces not just for taste, but also for health.

Another powerful antimicrobial spice is ginger (tangawizi). Ginger contains gingerols and shogaols, which can fight bacteria and reduce inflammation. In many Tanzanian homes, ginger is added to tea, soup, or used as a home remedy for colds and sore throats. It helps keep the body warm and supports the immune system.

Turmeric (binzari nyembamba) is also popular in our kitchens. It contains curcumin, a yellow compound that not only gives color to food but also helps kill bacteria and viruses. Turmeric is used in dishes like pilau, fish curry, and even mixed with milk as a natural remedy for coughs and wounds.

Cloves (karafuu) are rich in a compound called eugenol, which has strong antimicrobial and pain relieving properties. In Tanzania, cloves are commonly used in pilau and tea. They can also be chewed to freshen breath and relieve toothache.

Cinnamon (mdalasini) is another spice with antimicrobial effects. It contains cinnamaldehyde, which can stop the growth of certain bacteria and fungi. Cinnamon is used in sweet and savory dishes, especially in baked goods and Swahili dishes like maandazi and haluwa.

Thyme, oregano, and rosemary—though not as common in everyday Tanzanian meals, are also packed with compounds that fight bacteria and mold. These herbs are slowly becoming more available in local markets and can be added to roasted meats, vegetables, and sauces.

Using these spices and herbs regularly in cooking not only improves flavor but may also help reduce the risk of foodborne illnesses. In traditional practices, they were also used to treat wounds, stomachaches, and colds long before pharmaceutical drugs were available.

Essential Herbs, Spices and Sauces for every Kitchen

When it comes to adding flavors to your meals, it's important to have basic herbs and spices in your kitchen. The essential herbs (fresh or dried), oils, spice mixes you should have at home are listed - use them to complete your kitchen pantry!

Spices

Certain basic spices are essential in the kitchen to bring flavor to your recipes.

• Basil : great for italian recipes and tomato based preparations.
• Oregano : ideal for vegetables and meats as well as mediterranean meals. Origano is more flavorful when dried.
• Cumin : the perfect spice for stews and sauces.
• Thyme : great with poultry and vegetables.
• Rosemary : works in harmony when mixed with lemon flavors as well as meats like lamb and game.
• Garlic and onion powder : both are perfect substitutes to replace fresh garlic and fresh onions in recipes.
• Cinnamon : mostly used in desserts, cinnamon also works well with chili or Morrocan food.
• Bay leaf : it adds a Mediterranean flavor to soups, stews and sauces. Don't forget to take them out before serving.
• Paprika : available in both mild and strong strains, paprika adds flavor and color to your meals.
• Coriander : although it's not enjoyed by everyone, it's great when used in Indian dishes, North-African or Mexican dishes.

Sauces

In addition to spices, specific sauces can be very helpful when preparing flavorful family meals.

• Soya sauce : you naturally associate this sauce with sushis or asian dishes but it's also used to add salt to recipes. Add it to rice, to choice meat cuts or salmon before rolling it in sesame seeds. Soya sauce is also a good substitute for vinegar and you can freely use it for your salads or marinades.
• Clam sauce : this sauce is mostly used in asian dishes but it's also delicious with sauté vegetables, poultry, grilled fish, Chineese noodles, rice, marinades, BBQ sauces and more. The possibilities are almost endless with the clam sauce - smell the sauce and you will be inspired.
• Broth : broth comes in many ways - liquid, powder, pre-portionned squares - and they can easily be added to recipes. Most popular broths are beef, chicken, vegetable and fish. It can be added to cooking water when making pasta or rice, it can be used in sauces, soups, dressings, marinades, etc. They also replace salt in some recipes.

Other condiments

Many other condiments can enhance flavors of your favorite dishes. Some of popular condiments include: ginger, star anise, nutmeg, turmeric, Cayenne pepper, gourmet salts - try them, experiment - you might just transform your favorite recipe into something more flavorful!