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Creole Seasoning

One of the key ingredients in the Culinary Medicine approach is making sure that healthful food is also delicious food. Proper sourcing of ingredients also means that whenever possible, avoiding the inclusion of ultra-processed foods (UPFs). A successful strategy to achieving this means getting our ingredients as much as possible in the raw or minimally processed stage and adding our own preferred flavor profiles. In this way, we not only avoid the unwanted additives and processed ingredients that are part of the UPF package, but also avoid the unwanted edition of high levels of sodium, added sugars, and unwanted fats. Creating our own spice blends, like this Creole spice blend, is one of the must-have tools in our toolbox.

Creole spice is a critical flavor component of these Crawfish & Goat Cheese Stuffed Crepes with Creole Sauce


  • 4 teaspoons garlic powder
  • 4 teaspoons onion powder
  • 1 Tablespoon sweet paprika powder
  • 1 Tablespoon hot paprika powder
  • 2 teaspoon smoked paprika
  • 1 Tablespoon dried thyme
  • 1 Tablespoon dried oregano
  • 1 teaspoon dried basil
  • 1 bay leaf
  • 2 teaspoons cayenne pepper (or less if you don’t want it as hot)
  • 1 teaspoon freshly ground black pepper


Place all of the spices in a spice or coffee grinder. You can also use a food processor or blender. Grind into a fine powder and mix until well distributed. Store in an airtight jar.