Recipes & Kitchen  

How to Create Your Own Spices | Clean Eating Kitchen with Jan D’Atri

The key to delicious meals: spices! Learn how to create your own Clean Eating spice pantry with Jan D’Atri, Red Mountain’s Culinary Chef.

Mexican-Inspired Seasoning


  • 3.5 oz lean beef
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp dried oregano
  • 1/2 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp crushed red pepper flakes

Italian-Inspired Seasoning


  • 2 Tbsp basil
  • 2 Tbsp oregano
  • 1 Tbsp rosemary
  • 2 Tbsp parsley
  • 1 Tbsp thyme
  • 1 Tbsp chili flakes
  • 1 tsp garlic powder

Video Transcript:

A zucchini boat of Italian goodness and a Southwestern lettuce wrap! These recipes have an important tip that’ll spice up your life, guaranteed!

Hi, it’s Jan D’Atri and this is Clean Eating the Red Mountain Way!

What’s the key to making these dishes so tasty, and also a key to your successful weight loss program? Seasonings! And today in the Red Mountain kitchen, we’re putting together two homemade spice combinations that will be your go-to seasonings for lots of your favorite dishes: a Mexican spice combo and an Italian one.

Why create your own clean eating spice pantry? Because you know exactly what’s in the ingredients! And while herbs and spices can be expensive, if you check your local Asian or Mexican markets, these spice packs are less than a buck.

For the Mexican combination, you’ll need seasonings with a spicy profile. Portioned out, it’s one tablespoon of chili powder, one teaspoon of ground cumin, one teaspoon of garlic powder, a teaspoon of paprika, half a teaspoon of dried oregano, half a teaspoon of onion powder, a quarter of a teaspoon of salt, a quarter of a teaspoon of pepper, and a quarter of a teaspoon of crushed red pepper flakes. Mix it all together and you’re ready to make something delicious — like a turkey lettuce wrap!

Spray a skillet with zero-calorie cooking spray. Then, add a pound of ground turkey and a tablespoon or more of your Mexican spices. When the turkey is cooked, simply spoon it into a lettuce cup. Top with chopped tomatoes and shredded lettuce — a simple clean eating lunch or dinner anytime!

For an Italian inspired dish, you’ll need seasonings with a Mediterranean profile. Portioned out, it’s two tablespoons of basil, two tablespoons of oregano, one tablespoon of rosemary, two tablespoons of parsley, one tablespoon of thyme, one tablespoon of chili flakes, and a teaspoon of garlic powder. Mix them together and create a delicious, healthful meal by cooking a pound of turkey. Add your Italian seasonings — a tablespoon or more — and I like to add about a half a cup of organic tomato sauce. Carve out a zucchini, and then just fill your boat with a delicious protein-rich meal that’s filling and full of flavor!

Creating your own clean eating pantry is really important to your weight loss journey. I’m amazed at how many store-bought spices have added sugar and preservatives! Make your own and you know exactly what you’re eating.

And the shelf life of dried seasonings is generally a couple of years, and it’s important to store them in a cool, dark, dry place, well-seasoned in containers or jars. A storage unit like this is perfect because it’ll keep your Mexican and Italian spices readily available.

So, spice up your weekly meals with your own homemade clean eating seasonings!

For more great recipes for clean eating the Red Mountain Way, visit

Author Image

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author,  Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!