The Oldest Spice Black Pepper in a Classic Pasta Dish

You might be surprised to hear that the world’s oldest spices aren’t some obscure ingredients lost on a distant mountain centuries ago. In fact, one of the oldest spices is probably sitting on your table right now: black pepper. And like other ancient spices, like cinnamon, turmeric, and ginger, black pepper can massively boost the nutritional value of your meals.

Our ancestors were onto something.

For thousands of years, cultures around the world have prized spices not only for their culinary prowess but also for their medicinal powers. Now, a convincing and growing body of modern research is uncovering a wealth of health benefits conveyed by spices, including black pepper. 

Black pepper is famous for flavor, but its real power happens behind the scenes.

Black pepper is one of the most underrated spices out there, and research tells us why. Studies show black pepper may:

  • Promote digestion by enhancing secretion of pancreatic and intestinal enzymes that break down food particles.

  • Protect cells by serving as an antioxidant. 

  • Help augment the action of other antioxidants (glutathione, superoxide dismutase, vitamin E, vitamin C, for example).

  • Fight cancer by inhibiting tumor cell growth.

  • Reduce breast and lung cancer cell proliferation, angiogenesis, and metastasis.

  • Keep you slim by suppressing fat accumulation and increasing fat-burning enzymes.

  • Have diuretic properties (can you say ”debloat me"?).

  • Convey antibacterial properties, so it may help preserve food from spoilage.

  • Improve brain function, possessing anti-depression and memory-enhancing properties.

Black pepper is the ultimate sidekick.

 
On top of its own amazing nutritional effects, black pepper can amplify other nutrients through what I call Spice SynergyTM. That’s when certain spice combinations act together to boost each other’s nutritional effects on a cellular level.

Studies show that black pepper enhances the effectiveness of curcumin (the anti-cancer nutrient found in turmeric) by up to 2,000%!

That extra kick comes from pepper's spicy, signature nutrient, piperine, which helps make nutrients more "bioavailable" (easier for the body to absorb). How? Studies show that piperine may expand the absorptive surface of the gut, enhance the action of enzymes that transport nutrients into intestinal cells, and increase the blood flow to the GI tract to carry nutrients throughout the body. And that power isn't limited to curcumin.

Black pepper may also boost: 

  • Vitamins A, C, D, E, B

  • Beta-carotene

  • Selenium

  • Magnesium

  • Calcium

  • Iron

Black pepper may increase the absorption of the following antioxidants:

  • Coenzyme Q10 (found in fish and meats)

  • Resveratrol (found in wine)

  • EGCG (found in green tea)

Unlock the Full Power of Black Pepper


Black pepper truly shines when strategically paired with the right spices. That’s why I expertly crafted several Beller Nutrition Power Spice Blends with black pepper and other superstar spices to maximize Spice Synergy™. With just a sprinkle, you can massively boost the antioxidant and anti-inflammatory power of foods, while elevating flavor. My blends are made from 100% organic, premium ingredients. No junk. Pure power. Just scientific nutrition made easy.

Level up your black pepper game today.

Pasta Primavera Recipe

PREP TIME: 15 MINUTES

COOK TIME: 20 MINUTES

SERVES: 4

V & GF

Ingredients 

  • 6 ounces dry edamame or

chickpea pasta

  • 1 ½ tablespoons extra-virgin olive oil

  • 1 pound mushrooms, sliced

  • 1 pound asparagus, ends discarded, chopped into 1-inch lengths

  • 1 yellow squash, sliced

  • 2 teaspoons minced garlic

  • Juice of ½ lemon

  • 2 tablespoons nutritional yeast

  • 1 teaspoon Italian seasoning

  • 1 teaspoon Vegitude Power

Spice Blend

  • 1 cup grape tomatoes, halved

  • Salt and pepper, to taste

There’s no springtime bouquet quite as vibrant as my Pasta Primavera! With a strong serving of low starch veggies and protein-packed pasta, this dish is a super “Comfort-me” meal that is rich in protective phytonutrients, protein, and fiber. The addition of nutritional yeast adds a cheesy flavor and a boost of plant-based protein. This dish checks off all the boxes—easy, delicious, and a quick go-to!

Directions

1. Cook pasta according to package directions.

2. Heat olive oil in a large skillet over medium heat. Add the mushrooms and sauté 5 minutes.

3. Add the asparagus, squash, and garlic to the skillet and sauté 7 minutes, just until vegetables are crisp-tender.

4. Reserve at least ½ cup of the pasta boiling water before draining. Add the drained pasta to the skillet with the vegetables and stir in lemon juice, nutritional yeast, Italian seasoning, spice blend, and tomatoes.

5. Pour ½ cup of the reserved pasta boiling water into the skillet and sauté all ingredients together for 2 minutes. Season with salt and pepper to taste before serving.

Add to the skillet: ½ cup chopped fresh basil.

CALORIES: 265 ∙ FAT: 8G ∙ CARBS: 27G ∙ FIBER: 15G ∙ SUGARS: 9G ∙ ADDED SUGARS: 0G ∙ PROTEIN: 27G

 

Why One of the Oldest Spices Still Reigns Supreme
Back to blog