Black pepper can be incredibly irritating to some with IC because of its high oxalate content. Luckily for me, I don’t usually have a problem with black pepper. I love pepper. I cook with all different types of pepper, and I adore all the different flavor combinations that result from different peppercorns. A lot of food bloggers and reviews call black pepper crass. I even read a foodie article a while back that claimed black pepper made food “taste cheap” and “masked poor quality”. I believe that chick needs to readjust her taste buds, pick a new peppercorn, change how she’s using black pepper, or else go somewhere else to eat. Black pepper can either make or break a dish. Too much, and you’ve pretty much ruined it. Too little, and you can’t taste it. But when used in the right amounts, black pepper can really help to define a dish. So excuse me while I wholeheartedly disagree on the black pepper hating :).
But what are you supposed to do when the mere thought of freshly ground peppercorns sends your bladder into the darkest parts of hell?
You’ll find plenty of blogs, articles, and comments online about replacing the “heat” of pepper. I’m not talking about heat. I’m talking about the beautiful flavor that comes from using black pepper. It’s not something that can be replaced by subbing in a little bit of heat.
So what can you use to get a similar flavor to black pepper? Nothing can give you exactly the same flavor as using freshly ground black pepper, but there are other options to get a “peppery” flavor.. options that don’t involve heat. Some of these options are better than others :). We each have our own taste for pepper, and some herbs are more peppery than others!
Black Pepper Essential Oil
Many people, myself included, have found that essential oils are a great alternative to herbs and spices we wouldn’t normally be able to eat because of dietary restrictions (And I’m not meaning allergies here people! Food and plant allergies should NEVER be ignored when using essential oils!!!). Black pepper (Piper nigrum) essential oil is steam distilled from the berries. Black pepper essential oil will be a hit or miss.. just like other herbs, spices, and essential oils. But if you really don’t want to give up using black pepper to cook with, the essential oil might be something you would like to try. A little goes a long way. Less is more when cooking with essential oils. You will rarely ever need to use more than a single drop or two, and most of the time you won’t even need to use that. To use less than a full drop, use a glass dropper to add the oil to food instead of turning the bottle upside down. The essential oil has a gently pungent bite with a lasting flavor. Black pepper essential oil can be added to marinades, dips, sauces, or soups.. anything liquid. You can also add it to mashed vegetables, a single (or less) drop to melted butter or oil before cooking, or meats.
Black pepper essential oil should come from a quality source: organic or wildcrafted, country of origin displayed, Latin name given, and through steam distillation. I have two essential oil companies that I not only feel comfortable ordering from (one is always out of stock of something!!), but comfortable using with my family and recommending to others. If you would like more information on where to order essential oils, please contact me. My number one concern is safe use, and I am currently studying to become a certified aromatherapist :).
Summer or Winter Savory
Summer savory has a somewhat peppery taste. It can be used as a replacement for salt and pepper. Although you can use it as a dried herb, the springs or chopped leaves will give the best peppery flavor. Winter savory, while still somewhat peppery, has a stronger, sharper, and spicier flavor. Savory is also a great source of vitamins and minerals. It is especially great with fish, chicken, stews, vegetables, and salads.
Grains of Paradise
The use of grains of paradise as a pepper replacement dates back to Medieval times. Spice traders claimed that grains of paradise came from Eden, hence the name. At the time, it was considered to be a cheaper substituent for black pepper.
Grains of paradise has a zesty, peppery flavor with hints of flowers, coriander, and cardamom. The spice has a slowly intensifying heat, like pepper, that lingers. Most people who have had grains of paradise actually prefer it to black peppercorns. It can be bought ground or added whole to a pepper grinder.
Ground Papaya Seeds
Oddly enough, Ground papaya seeds can be used as a pepper replacement! Who would have thought? Ground papaya seeds can be scooped straight out of the fruit and eaten raw. They’re similar to capers, although not pickled. Ground papaya seeds have a spicy, slightly pungent taste. They can be used with a pepper grinder. It makes an exotic pepper alternative that is difficult to distinguish from regular black peppercorns.
To use papaya seeds, scoop the seeds fresh from a papaya. Place in warm water and work with your hands to remove the pulp. Let the seeds soak overnight. Bake at 170° (or the lowest temperature your oven will go) for 60 minutes or until the seeds are hard. Cool the papaya seeds and place in a pepper grinder. Use as you would pepper :).
Papaya seeds are full of beneficial enzymes and very good for you! Papayas are not IC friendly for everyone. While some ICers can eat papaya, others cannot. Papaya is listed as a “Worth Trying” food on the IC Food List. Seeds from vegetables are typically IC safe for the majority of people though.
Parsley
If you’re looking for a slight peppery flavor, parsley is the herb for you. Not only does parsley have therapeutic properties that cater specifically to cystitis, it is also full of beneficial nutrients. Parsley enhances the appearance and flavor of most foods. It has faint celery like flavor with a delicate peppery taste. The flat leaf (Italian) variety of parsley should be used, and while you can use the dried herb, fresh parsley is always best. It can be used generously with all foods.
Basil
Basil is another alternative is you are looking for a slight peppery flavor. It has a sweet, warm, slight peppery spice to it. It can be used whole, chopped, or shredded. It pairs well with sauces, stews, salads, to make pesto, on cheese, in pasta, and with meats and poultry. Basil is one of my favorite herbs. It lends an amazing flavor when used shredded on fresh fruit with raw honey! Basil is also very beneficial for the digestive process.
Mediterranean Oregano
Mediterranean (Greek) oregano has a warm aromatic and pungent flavor. It has a distinct peppery flavor, however, it is on the sweet side. It pairs very well with basil, especially when used in sauces, roasted vegetables, and IC friendly pizzas! It can lend a sweet peppery taste to cream sauces, salad dressings, soups, butters, egg and cheese dishes, and with foods cooked on a grill.
Sage
Sage has an aromatic, woodsy flavor that is slightly peppery. It can be quite strong. It is bested used with stuffing, omelets, fish, meat, an poultry dishes. The whole for chopped leaves can be used for the best peppery flavor. There are several variations of sage, each on with a slightly different hint of pepper.
Thyme
Thyme is another herb that is only slightly peppery. It’s an indispensable herb in the kitchen, with a spicy slightly sweet peppery flavor that goes well with all foods, salads, stews, sandwiches, and vegetables. It blends well with marjoram to digest fatty foods, and with IC, optimal digestion is a plus :). The springs or stripped leaves can be used. Whole stems can be used in soups or stews, but make sure you remove them before serving!
What herbs and spices do you substitute for black pepper? Do you have a favorite? Have you tried any of the alternatives in this post? Let me know in the comments!
***The information contained on this website is not meant to diagnose, treat, cure, or prevent any disease. None of the information or statements found on this website have been evaluated by the Food and Drug Administration. Products on this side are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, please consult your physician AND pharmacist before using these products. Please be sure to always declare any herbal, nutrition, and aromatherapy products to your doctor. Information on this site is meant for educational and informational purposes only, to help motivate you to make your own healthcare and dietary decisions based upon your own research and in partnership with your health care provider(s). It should not be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.
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