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HERBS
Culinary herbs are herbaceous (leafy) plants that add flavour and colour to all types of meals. They have also been used for centuries to preserve food due to the presence of antioxidant phytochemicals. The flavours are provided by the essential oils and oleoresins (natural plant substances) and the pungency or strength of the flavours is due to the alkoloid (organic compund) content. The antioxidant pytochemical content of the herb can vary from plant to plant based upon where the herb was grown, the maturity of the plant when harvested, the plant variety and the part of the herb used.
The parts of the plants used include the seeds, flowers, leaves and roots. If you find that low fat or low salt foods taste bland, you can use herbs to enhance the flavour of virtually any dish, including desserts. Generally, herbs are delicately flavoured, so add them to your cooking in the last few minutes. It helps to taste test. Too few herbs will contribute nothing to your dish, while too many will overpower the other ingredients.
Health Benefits
Herbs appear to play a role in the prevention and management of heart disease, cancer and diabetes. More research is needed to confirm their health benefits. In the mean-time why not try experimenting with herbs (the fresher the better) - you have nothing to lose - you may even have some health gains.
Most herbs, especially rosemary, sage, oregano, thyme and onions have significant amounts of flavonoids which can act as antioxidants to protect LDL cholesterol from being oxidised and they can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumour activity. A study published in 2002 in the American Journal of Clinical Nutrition (Knekt et al) showed that a higher intake of flavonoids is linked to lower incidence of heart disease and stroke.
Garlic contains a sulphur containing compound called allicin which inhibits the growth of some bacteria, moulds, yeasts (including Candida) and viruses and it also has anti-clotting activity by preventing blood platelets from sticking together. Garlic and onions have also been shown to protect against the development of stomach and colon cancer (Steinmetz et al., Am J Epidem 1994; Dorant et al., Gastroenterology 1996)
Lemongrass and mint can help block the production of cholesterol. Fenugreek is high in saponins and soluble fibre which helps decrease the absorption of cholesterol from food and which can help lower blood glucose levels in people with diabetes. Subjects consuming bread containing 25% linseed showed about 30% improvement in a glucose tolerance test compared with those who ate plain bread (Cunnane et al., Br J Nutr 1993).
Ginger contains a number of natural terpenoid and phenolic phytochemicals that inhibit the formation of blood clots. Ginger has been used both traditionally and in modern medicine to assist pregnant women with managing morning sickness. Ginger and turmeric also contain curcuminoids which are thought to prevent cancer development.
Cinnamon
Studies in rats have shown that cinnamon lowers blood glucose and cholesterol levels. A new study published in Diabetes Care in December 2003 has shown that small amounts of cinnamon in humans can lower blood glucose, cholesterol and triglycerides. Sixty Pakistani men and women were divided into 6 groups and given 1, 3 or 6 grams of cinnamon (Cassia - red brown variety) or similar amounts of placebo for 40 days. Blood glucose and lipids dropped on average by 20% and remained low for 20 days after intake was stopped. Also, the impact on blood levels was the same at all doses i.e there was no dose response - so 1g was as effective as 6g.
(PS there is also another variety of true cinnamon not used in this study which is tan in colour).
Cinnamon has also been found to enhance insulin activity (Imparl-Radosevich et al., 1998 Horm Res).
Herbs can be added to virtually any recipe
Culinary herbs shouldn't be confined to main meals, such as the perennial rosemary lamb roast. Herbs can be used in a variety of creative ways, including:
· Soups
· Breads
· Mustards
· Marinades
· Butters
· Sauces
· Salad dressings
· Stocks
· Vinegars
· Vinaigrettes
· Desserts
· Drinks
· Confectionary.
Cooking with herbs
Suggestions for cooking with herbs include:
Utensils for preparing fresh herbs include scissors, sharp knife and a chopping board.
Utensils for preparing dried herbs include a grinding mill, or a pestle and mortar.
Use wooden utensils when mixing prepared herbs.
Dried herbs are more strongly flavoured than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.
If you regularly use herbs in your cooking, it may save you time to prepare your own 'bouquet garni' stash. Parcel your chopped and mixed herbs in little muslin bags. Add a bouquet garni during the last stages of cooking.
Unlike other herbs, parsley retains its flavour during the cooking process and can be added at the start.
Fresh herbs have a more pungent flavour due to the higher content of fragrant essential oils and antioxidant phytonutrients. During the herb drying process there is a loss of oils and nutrients.
The flavour of herbs diminish with time; discard stored dried herbs after 12 months.
Dried whole herbs i.e where the leaves are still attached to their stalk tend to be "fresher" and have a nicer and more "pungent" flavour than loose leaves sold in packets/bottles. Dried whole herbs such as oregano and sage can be purchased from mediterranean or middle eastern delicatessens .
Good herb and food combinations
Suggestions on which herbs and foods to combine include:
Basil - pesto, tomato sauce, tomato soup, tomato juice, potato dishes, prawns, meat, chicken and poultry, pasta, rice, egg dishes.
Bay - soups, stews, casseroles, meat and poultry marinades, stocks.
Chilli - meat, chicken and poultry, prawns, shellfish, tomato dishes, curries.
Chives - salads, chicken, soups, cheese dishes, egg dishes, mayonnaise, vinaigrettes.
Coriander - Asian dishes, stir fries, curries, soups, salads, seafood.
Dill - salads, sauces, fish, salad, sour cream, cheese and potato dishes.
Fennel - stuffings, sauces, seafood.
Garlic - soups, sauces, pasta, meat, chicken, shellfish, pesto, salad dressings, bread.
Ginger - cakes, biscuits, Asian dishes.
Lemongrass - Asian dishes, stir fries, curries, seafood, soups, tea.
Marjoram - meat, fish, egg dishes, cheese dishes, pizza.
Mint - drinks, confectionary, meat, chicken, yoghurt, desserts, sauces, vegetable dishes.
Oregano - cheese dishes, egg dishes, tomato sauce, pizza, meat, stuffing, bread, pasta.
Parsley - pesto, egg dishes, pasta, rice dishes, salads, butter, sauces, seafood, vegetable dishes.
Rosemary - fish, poultry, meat, bread, sauces, soups.
Sage - stuffings, tomato dishes, cheese dishes.
Tarragon - salad dressing, egg dishes.
Thyme - chowders, bread, chicken and poultry, soups, stock, stews, stuffings, butter, cheese, mayonnaise, mustard, vinegar.
Herb combinations
Try two or more of these complementary herb combinations (perhaps when preparing your bouquet garni sachets):
Basil - goes with chives, chilli, garlic, oregano.
Bay - goes with parsley, thyme, garlic, oregano, marjoram.
Chilli - goes with coriander, garlic, ginger, lemongrass, mint, oregano.
Chives - go with basil, garlic, tarragon.
Dill - goes with chives, garlic, parsley, tarragon.
Garlic - goes with basil, rosemary, sage, fennel, chilli, coriander.
Sage - goes with rosemary, garlic, marjoram.
Thyme - goes with bay, parsley, garlic, rosemary.
Oregano - goes with basil, parsley, chives, thyme, bay, chilli.
Be adventurous
Herbs can be used with considerable artistic licence. If a recipe calls for certain herbs that you don't have stocked in your kitchen, just use a combination of others. The more you use herbs in your cooking, the more adventurous you will become.
SPICES
Put a little spice in your life, and it could boost your immune system, decrease the risk of cardiovascular disease and high blood pressure, and fight cancer. Spices, which are simply plant-based ingredients used to flavor other foods, contain a variety of powerful phytonutrients and phytochemicals.
Although spices are used primarily to enhance the taste of otherwise bland foods, their beneficial effects stretch far beyond our tongues. In fact, ecologists and ethnobotanists who have studied the relationships of food and culture have found surprising ties between spices that taste good and health-promoting side effects.
The Patriots' Healthy Herbs
These findings are part of our history. "The herb garden grown by American Colonists reflected herb and spice health benefits, as well as a need for making food more interesting," notes Alice Ross, one of the country's most renowned food historians. "In effect, the herb garden was also the medicine cabinet."
The beneficial effects of spices have been known far longer than our history, however. Garlic's role in fighting disease was recorded in China almost 15 centuries ago. Louis Pasteur described garlic's antibiotic qualities again in 1858. Similarly, ginger was mentioned in the Analects of Confucius in the fifth century --- before Christ. And again in the early Greek medical compendium called the Materia Medica.
It seems almost everyone knew the benefits of spice. Or simply wanted a good steak. A century after the Analects, when Rome was under attack by the Goths in 408 B.C., the invaders demanded a ransom of 5,000 pounds of gold --- along with 3,000 pounds of pepper.
Antibiotic spices
Ever wonder why South-of-the-border, warm-climate cuisine seems to have more flavor? Cornell University professor Paul Sherman found that the higher the country's average temperature, the more spices used. Investigating over 4,500 recipes, he found that spices prevented or inhibited the growth of more than 75% of food-borne germs. In effect, they act as antibacterials and topical antibiotics.
In hot climates without refrigerators, those spices are critical. Here, using selections from this list of common beneficial spices merely makes life better.
Cardamom
Used to help in a variety of digestive problems, cardamom helps soothe indigestion and relieve gas and flatulence.
Cumin
Cumin, which is used in Indian cooking and comes in black and yellow -brown varieties, contains the anticancer agents carevol and limonene. A study of 964 urology patients at Israel's Western Galilee Hospital showed that the patients consuming the most water, olive oil, and cumin were least likely to develop prostate cancer.
Dill
Dill has been used to fight the effects of gas and bloating, as well as to sooth the nerves.
Garlic (powdered or fresh)
Garlic contains allicin, a potent anti-cancer agent. It may also lower cholesterol, blood pressure, and the risk of cancer. One-third teaspoon of the powder provides as much allicin as a garlic clove.
Ginger
A traditional remedy for colds, ginger contains the antioxidants gingerol, shagaol, and zingerone. Zingerone reacts with free radicals that can cause tissue damage and inflammation. Studies by researchers at Case Western University show that a topically applied extract containing zingerone may help prevent some skin cancers. In capsule form, ginger can replace anti-inflammatory drugs. Garlic increases protection from stomach cancer by increasing the production of Glutathione-S-transferase.
Onion (powdered or fresh)
Onions in any form contain diallylsul fide, which also prompts the body to make more Glutathione-S-transferase, a natural ally in the fight against stomach cancer.
Parsley
Parsley contains the phytochemicals apin, apiol, and pinene. Parsley is a natural breath purifier, helps decrease blood pressure and pulse rate, aids in digestion, and assists the body in getting rid of excess fluids by promoting increased urine production.
Red pepper
Capsaicin is the main photochemical found in red peppers. It works as an anti-inflammatory, reduces cholesterol formation in the liver, and even works in topical creams and ointments to provide relieve from arthritis. Capsaicin is also found in oregano, cinnamon, and cilantro, but in much lower concentrations.
Rosemary
The carnosol found in rosemary has demonstrated potent anticancer properties in animal studies. It increases the production of an enzyme that protects cellular DNA from being damaged, and in one test appeared to have some success in offsetting the effects of a carcinogen known to cause breast cancer.
Thyme
Thyme retards the growth of germs, stimulates the gastrointestinal tract, and is used in folk medicine to decrease the symptoms of bronchitis and colds.
Turmeric
Curcumin, the primary active compound in turmeric and the source of yellow color in many Indian subcontinent foods is found in curry powders. Repeated studies suggest it is highly effective in suppressing the formation and growth of tumors in the colon. It also has strong anti-inflammatory properties.
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