The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)
herbs & spices
herbs & spices
When I think of the value of herbs and spices in the “Healthiest Way of Eating,” the phrase “big things come in small packages” always comes to mind. That’s because you only need to add a small amount of herbs and spices to transform an ordinary meal into an extraordinary one from both a flavor and nutritional perspective.
Herbs and spices have been a revered component of culinary traditions for thousands of years, not only for the flavor that they contribute, but also for their healing properties. While more and more people are turning to herbs and spices as healing compounds in the form of dietary supplements, I believe that by regularly incorporating them into the food we prepare, we can do great things for our health.
Cultures throughout time have known this. For example, while research into turmeric’s health benefits has been making headlines recently, it has been used in India as a vital part of curry spice mixes and Ayurvedic medicine for thousands of years. Additionally, dating back to the times of ancient Greece and Rome, you can find numerous examples of both physicians and laypersons extolling the many virtues of culinary plants, including rosemary, dill and oregano.
So, add some spice to your meals and spice up your health by regularly using herbs and spices as a part of your “Healthiest Way of Eating.”
Definition: Herbs and Spices
Herbs and spices are plants that are used as seasonings. Herbs are seasonings from green, leafy plants, such as rosemary, peppermint and parsley. Spices are aromatic plants, with the part used generally not the leaf, but rather the seed, fruit, root or other part. Examples include ginger, black pepper and cinnamon.
Why Herbs and Spices Can Help You Stay Slim, Energized and Healthy
Think about the satisfaction that you would receive from a plate of plain brown rice and steamed vegetables, and then think about the satisfaction you would receive from that same dish if it were prepared with your favorite seasonings. Your enjoyment of their taste is directly related to the fulfillment you’ll feel, increasing the satiety you’ll experience. If you enjoy meals with robust flavors, you’ll also be less likely to crave the intense flavors offered by empty-calorie processed snack foods. In addition, spices such as cayenne pepper are actually being researched for their ability to promote weight loss.
Investigating the health benefits of herbs and spices is currently one of the most exciting research arenas, with scientific studies supporting the efficacy of their traditional uses. For example, in study after study, turmeric has been shown to have potent anti-inflammatory properties, while ginger has been found to help alleviate nausea.
Many of the benefits of herbs and spices seem to be related to their incredibly rich concentration of antioxidant phytonutrients. These include unique flavonoids such as quercetin, apigenin, luteolin, kaempferol and orientin.
What I find so interesting about this is that some of their antioxidant power comes from their volatile oil phytonutrients that also give them their fragrant aromas. For example, the volatile oils thymol and carvacol in basil have been found to have antimicrobial activity. So, once again, the nose knows…the potent fragrance of herbs and spices is actually related to the benefits that they will provide to your health.
A World of Herbs and Spices
While I have included 11 herbs and spices in this book, please don’t think that these are the only ones that I appreciate. There are many others that I use and consider as valuable additions to the “Healthiest Way of Eating.” Examples of these include, but are definitely not limited to:
When considering which of the herbs and spices to include in the book, I reflected not only on their health benefits, but their versatility, popularity and availability. You can find more information on other herbs and spices not included in the book at the World’s Healthiest Foods website, www.whfoods.org.
what you will find in each herb and spice chapter
In each of the individual Herb and Spice chapters, you will find a nutritional profile as well as information on the health benefits of that culinary plant. In order for you to best enjoy them and readily incorporate them into your “Healthiest Way of Eating,” I have created, and included in each chapter, the 4 Steps for the Best Tasting and Most Nutritious Herbs and Spices. These are tips on selecting, storing, preparing and cooking with each specific herb or spice as well as some ways to enjoy them.
In order for you to enjoy a fuller repertoire of herbs and spices, I wanted to include the 4 Steps that can be generally applied to them, so that you can feel confident in purchasing and using other health-promoting seasonings in your “Healthiest Way of Eating.”
1. the best way to select herbs and spices
When purchasing fresh green herbs, look for ones that are deep in color and avoid those that are yellowing, have dark spots or excessive holes.
It is best to buy dried herbs and spices from the bulk section of your grocery or natural food store in small amounts, purchasing only what you will need over the next month. Use your sense of smell to evaluate their condition before purchasing. Look for ones that have an aromatic fragrance.
I recommend purchasing organically grown fresh or dried herbs and spices, whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store herbs and spices
To preserve freshness and the greatest number of nutrients, fresh herbs should be stored in the refrigerator either in their original packaging or loosely wrapped in a damp paper towel. You can also freeze many fresh whole or chopped herbs; just be sure to place them in an airtight container. If you are going to be using them for flavoring soups, you can also chop up fresh herbs and place them with some water in ice cube trays, which can be stored in the freezer.
Store dried herbs and spices in an airtight container in a cool, dark place. Do not store your dried seasonings above the stove or near a source of heat or moisture. Even though they have been dried, spices and seasonings are heat sensitive. Exposure to steam from a teapot or simmering pot of water can increase the risk of bacterial or fungal contamination.
3. the best way to prepare herbs and spices
It is best to gently wash fresh herbs and pat dry with a towel before you use them rather than before storing. The stems of some herbs are woody. For these it is best to separate the leaves and discard the stems.
Dried herbs generally require no preparation unless your recipe requires them to be ground. Sometimes dried spices that are in seed form are used in their whole form, but usually they are crushed before adding to a recipe. A mortar and pestle, available in kitchenware stores, is the best for this and one of my favorite and most used kitchen tools.
4. the healthiest way of cooking with herbs and spices
Most fresh herbs are delicate and lose their flavor if exposed to too much heat. Therefore, many are added towards the end of cooking, although there are some exceptions. Some recipes call for sprinkling fresh, uncooked, chopped or whole herbs on top after cooking.
Dried herbs and spices are usually added towards the beginning of cooking time since it takes a while for their flavor to bloom and infuse throughout the recipe. Some people like to crush the dried herbs between their fingers before adding to a recipe in order to release more of the fragrant oils.
parsley
highlights
Parsley was held sacred by the ancient Greeks, who used it to adorn athletic victors. The Romans were the first to enjoy it as a food and used it as a salad vegetable. Today, it is one of the world’s most popular seasonings, adding its flavor to many recipes. It is also enjoyed as a main ingredient as in the popular Middle Eastern salad known as Tabouli (see page 685).
why parsley should be part of your healthiest way of eating
Parsley is an ideal food to add to your “Healthiest Way of Eating” not only because it is rich in nutrients, but also because it is low in calories: two tablespoons of fresh Parsley contain only 3 calories!
varieties of parsley
Parsley is native to the Mediterranean region of Southern Europe. It derives its name from the Greek word, petroselinum, meaning “rock celery” (Parsley is a relative of celery), and is a biennial plant that will return to the garden year after year once it is established. The most familiar varieties of Parsley include Curly Parsley and Italian Parsley. Curly Parsley is a common variety with bright green leaves and long stems. This is the variety featured in the photographs. Italian Parsley is characterized by it fragrant flat leaves; it is less bitter than Curly Parsley.
the peak season available year-round.
biochemical considerations
Parsley is a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)
1. the best way to select parsley
You can select the best tasting Parsley by looking for dark-green-colored leaves that look fresh and crisp.
2. the best way to store parsley
Parsley will remain fresh for up to 14 days when properly stored:
• Place Parsley in a plastic storage bag before refrigerating.
• Do not wash Parsley before refrigeration.
3. the best way to prepare parsley
Just rinse under cold running water.
Blend Pesto into sauce for fish, poultry and soup.
4. the healthiest way of cooking with parsley
TIPS: 3 Ways to Enjoy Parsley
1. Make Tabouli (see page 685).
2. Chop and sprinkle on fish, poultry and soup.
3. PARSLEY PESTO: In a food processor, process 3 cloves garlic, 1/2 cup fresh basil leaves, 1 cup Parsley leaves, 1/4 cup walnuts, 1/2 tsp sea salt, and 1/2 tsp grated lemon rind. When well mixed, add 3 TBS extra virgin olive oil slowly through the feed hole. Serve over steamed vegetables or whisk 2 TBS of pesto into an oil and vinegar dressing.
health benefits of parsley
Long History of Benefits
Parsley has been honored for its health benefits since the days of the ancient Greeks and Romans, who used Parsley for many different applications. They would chew on a sprig to refresh their breath, eat the leaves when they wanted to relieve digestive upset or make Parsley tea to enjoy its diuretic properties. These traditional uses are still recommended by many natural-medicine-oriented healthcare practitioners.
Promotes Optimal Health
While Parsley is a concentrated source of traditional vitamins and minerals, its unique phytonutrients may also contribute to its longstanding reputation of being a health-promoting food. Parsley contains two types of distinctive phytonutrient components that provide unique health benefits.
The first is its volatile oil components—including myristicin, limonene, eugenol and alpha-thujene—that have been shown to inhibit tumor formation in animal studies. The activity of Parsley’s volatile oils qualify it as a “chemoprotective” food, a food that can help neutralize particular types of carcinogens, such as the benzopyrenes that are found in cigarette smoke and charcoal grill smoke. The second is Parsley’s flavonoids—including apiin, apigenin, crisoeriol, and luteolin. These flavonoids—especially luteolin—function as antioxidants that prevent oxygen-based damage to cells. In addition, animal studies have shown that extracts from Parsley help increase the antioxidant capacity of the blood.
Additional Health-Promoting Benefits of Parsley
Parsley is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron; bone-building calcium and magnesium; heart-healthy potassium and dietary fiber; free-radical-scavenging vitamin E and manganese; and sleep-promoting tryptophan. Since fresh Parsley contains only 3 calories per 2 TBS serving, it is an ideal food for healthy weight control.
mustard seeds
highlights
While Mustard Seeds were used for their culinary properties in ancient Greece, it is believed to have been the ancient Romans who invented a paste from the ground seeds, which was probably the ancestor of our modern day mustard condiment. Mustard Seeds are the seeds from which we get another of the World’s Healthiest Foods—mustard greens, a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage. Three varieties of Mustard Seeds include: white, from the Mediterranean; black, from Asia Minor; and brown, from India. If you are like most people, the word “mustard” probably conjures up images of ballparks and barbeques. Yet, once you add Mustard Seeds to your spice cabinet, the word will take on a whole new meaning as you will also relish the spicy, aromatic, rustic taste and fragrance that Mustard Seeds can add to your meals.
why mustard seeds should be part of your healthiest way of eating
Like other members of the Brassica family, Mustard Seeds contain glucosinolate phytonutrients that have been found to have anticarcinogenic properties. They are also rich in antioxidant nutrients including the mineral selenium as well as flavonoid antioxidants. Mustard Seeds are an ideal addition to your “Healthiest Way of Eating” not only because they are nutritious, but also because they are low in calories: 2 teaspoons of Mustard Seeds contain only 35 calories.
biochemical considerations
Mustard Seeds contain goitrogens, which might be of concern to certain individuals. (For more on Goitrogens, see page 721.)
1. the best way to select mustard seeds
There are three types of Mustard Seeds: white, brown and black. Mustard Seeds are also available as ground powder.
Mustard Seeds are used to make different types of mustard condiments. Dijon mustard is a popular variety of mustard, which you can find in different flavors, including honey Dijon mustard.
I recommend purchasing organically grown varieties of Mustard Seeds and prepared mustards (such as Dijon mustard) whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store mustard seeds
To preserve the greatest number of nutrients and freshness, Mustard Seeds and ground Mustard should be kept in a tightly sealed container in a cool, dark and dry place. Prepared Mustard and Mustard oil should be refrigerated.
3. the best way to prepare mustard seeds
Mustard Seeds require no preparation.
It is impossible to make Dijon Mustard in the kitchen, since it requires special equipment.
4. the healthiest way of cooking with mustard seeds
It is best to add Mustard Seeds at the beginning of the cooking time, so they will have a chance to warm up and cook long enough to bring out their flavor.
TIPS: 4 Ways to Enjoy Mustard Seeds
1. As an ingredient in many Mexican, Asian, South American and Thai Foods.
2. Add them to cilantro pesto.
3. Dry roast them and sprinkle on grains and vegetables.
4. Use them in curries and soups.
health benefits of mustard seeds
Promote Optimal Health
As a member of the Brassica family, Mustard Seeds contain plentiful amounts of phytonutrients called glucosinolates. They also contain myrosinase enzymes that can break apart the glucosinolates into isothiocyanates, phytonutrients that have been repeatedly studied for their anticancer effects. In animal studies—and particularly in studies involving the gastrointestinal tract—intake of isothiocyanates has been shown to inhibit growth of existing cancer cells and to be protective against the formation of such cells.
Provide Powerful Antioxidant Protection
Mustard Seeds have been found to have high antioxidant capacity and a concentration of free-radical-scavenging flavonoids including quercetin, kaempferol, luteolin and pelargonidin. Mustard Seeds may promote detoxification as suggested by a study that found that Mustard Seeds enhanced the antioxidant potential in the livers of experimental animals.
Additional Health-Promoting Benefits of Mustard Seeds
Mustard Seeds are also a concentrated source of heart-healthy omega-3 fatty acids, magnesium and dietary fiber; free-radical-scavenging selenium, zinc and manganese; energy-producing protein, iron, niacin and phosphorus; bone-building calcium; and sleep-promoting tryptophan.
basil
highlights
Basil has a history as a token of love, an icon of hospitality and a passport to help the deceased enter Paradise. Like other members of the mint family to which it belongs, Basil has also been appreciated for its medicinal qualities as a digestive aid and antibacterial agent. Basil is a highly fragrant plant whose leaves are a familiar seasoning herb for a variety of different foods and is a favorite in the Mediterranean region. I want to share with you how Basil can add extra flavor and nutrition to your “Healthiest Way of Eating.”
why basil should be part of your healthiest way of eating
Basil contains powerful antioxidant flavonoids. It is also a concentrated source of volatile oil phytonutrients, which have been found to not only have antibiotic properties, but anti-inflammatory ones as well. Basil is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 teaspoons of dried Basil contain only 8 calories.
varieties of basil
There are several varieties of Basil including: Sweet Basil, the Italian classic for making pesto and popularly served on top of tomatoes and mozzarella cheese; Sweet Thai Basil, which has an intensely rich aroma and is great with curries, fish and salad; Holy Basil, with its hint of mint is oftentimes served on top of noodles; Cinnamon Basil, used for making tea and potpourris; and Lime Basil, which has a tangy citrus taste and is a favorite in South Asian cooking.
1. the best way to select basil
FRESH BASIL: For the most nutritious and best tasting Basil, select fresh Basil with vibrantly colored leaves. Avoid leaves with darks spots or yellowing.
I recommend purchasing organically grown fresh or dried Basil whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store basil
FRESH BASIL: To preserve the greatest number of nutrients and freshness, wrap fresh Basil in a damp paper towel and place it in the warmest part of your refrigerator (the top shelf). It will keep for up to 5 days. The lower portion of your refrigerator is too cool and will cause the formation of brown spots on the leaves. Alternatively, you can freeze chopped Basil in ice cube trays covered with water or stock; these can then be easily added when preparing soups or stews.
DRIED BASIL: Should be kept in a tightly sealed glass container in a cool, dark, dry place where it will keep fresh for about 6 months. Keep track of freshness by writing the expiration date on your container.
3. the best way to prepare basil
To retain nutrients, it is best to wash fresh Basil under cold running water and pat dry with a paper towel. Do not soak Basil or the water-soluble nutrients will leach into the water. It is best to pull the leaves off of the stem as the stems have a bitter flavor.
4. the healthiest way of cooking with basil
FRESH BASIL: To retain the maximum number of nutrients and flavor, it is best to add fresh Basil to your dish at the end of the cooking time. Basil is a very delicate herb, which can be sprinkled on your dish after it has been cooked.
DRIED BASIL: I recommend using fresh Basil whenever possible since dried Basil has lost much of its flavor. Heating dried Basil will help release some of its flavor. It is best to add dried Basil after half of the cooking time has elapsed to allow it to warm up and add more flavor to your dish. Before using, rub dried Basil between your fingers to release its essential oils.
To substitute dried Basil leaves for fresh ones, use about one-third the amount of dried Basil as you would fresh. For example, substitute 1 tsp of dried Basil leaves for 1 TBS of fresh Basil. (To substitute ground basil for fresh use one-sixth of the amount.)
TIPS: 3 Ways to Enjoy Basil
1. Pesto (see page 508).
2. Serve with tomatoes, fish and poultry.
3. Add to salads and serve as garnish for soups.
health benefits of basil
Provides Powerful Antioxidant Protection
Basil contains flavonoids, such as orientin and vicenin, which have been found to protect cell structures and chromosomes from radiation and oxygen-based damage.
Provides Antimicrobial Protection
Lab studies have shown the effectiveness of Basil in restricting growth of numerous bacteria including Staphylococcus aureus and Escherichia coli as well as some bacterial strains found to be resistant to commonly used antibiotic drugs. This antimicrobial activity is thought to be due to its volatile oils such as eugenol, myrcene, limonene and others.
Promotes Anti-Inflammatory Activity
Basil is considered an anti-inflammatory food since its volatile oil, eugenol, has been found to be able to block the activity of the cyclooxygenase (COX) enzyme. Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme.
Additional Health-Promoting Benefits of Basil
Basil is also a concentrated source of energy-producing iron; bone-building calcium; heart-healthy potassium, magnesium and fiber; and free-radical-scavenging vitamin A, vitamin C and manganese.
turmeric
highlights
Turmeric is native to Indonesia and southern India, where it has been harvested for more than 5,000 years. It was traditionally known as “Indian saffron” because of its similarity in color to this prized spice. Turmeric has been used throughout history as a condiment, healing remedy and textile dye. Peppery, warm and bittersweet, with a mild fragrance reminiscent of ginger to which it is related, Turmeric is well-known as one of the ingredients used to make curry powder.
why turmeric should be part of your healthiest way of eating
Turmeric is a concentrated source of the unique phytonutrient curcumin, which has incredibly powerful anti-inflammatory properties and has been found to promote optimal liver function. Turmeric is also rich in minerals such as iron and manganese. Turmeric is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 teaspoons of Turmeric contain only 16 calories.
1. the best way to select turmeric
You can occasionally find fresh Turmeric rhizome in the refrigerated section of your local market. Turmeric powder is available prepackaged or in bulk; I prefer to purchase in bulk so that I can buy the exact amount I need.
CURRY POWDER: A blend of 20 different herbs, spices and seeds. Turmeric is one of the main ingredients and is responsible for the yellow color of curry powder.
I recommend purchasing organically grown Turmeric whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store turmeric
Turmeric powder should be kept in a tightly sealed glass container in a cool, dark, dry place where it will keep fresh for about 6 months. Fresh Turmeric rhizome should be kept in the refrigerator.
3. the best way to prepare turmeric
Turmeric powder requires no preparation. Be careful when using Turmeric or curry powder as they can easily stain things, including clothes and counter surfaces.
4. the healthiest way to cook with turmeric
It is best to add Turmeric powder at the end of cooking.
TIPS: 5 Ways to Enjoy Turmeric
1. Give salad dressings extra nutritional value and an orange-yellow hue by adding some Turmeric powder to them.
2. Add Turmeric to egg salad to give it an even bolder yellow color and extra nutrition.
3. Mix brown rice with raisins and cashews and season with Turmeric or curry powder.
4. Although Turmeric is generally a staple ingredient in curry powder, some people like to add a little extra of this spice when preparing curries.
5. Turmeric or curry powder are great spices to complement the taste of lentils and of cauliflower.
health benefits of turmeric
Provides Powerful Anti-Inflammatory Protection
Turmeric is a powerful spice that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent. In numerous studies, the anti-inflammatory effects of its phytonutrient curcumin have been shown to be comparable to potent prescription and over-the-counter anti-inflammatory medicines.
Promotes Joint Health
Turmeric’s powerful antioxidant and anti-inflammatory capacities helps explain why many people with joint disease find relief when they use this spice regularly. In a recent study of patients with rheumatoid arthritis, curcumin produced a reduced duration of morning stiffness, lengthened walking time and reduced joint swelling.
Promotes Optimal Health
Turmeric contributes to overall health in other ways including enhancing the liver’s detoxification of nutritive substances, the inhibition of radiation-induced damage to chromosomes, and the inhibition of the formation of some cancer-causing chemicals in the body. The results of research with laboratory animals suggest that a combination of Turmeric and Brassica vegetables (like cauliflower, broccoli or kale) may help to prevent prostate cancer. Recent research also suggests that Turmeric’s curcuminoid phytonutrients stimulate the macrophages of Alzheimer’s patients’ to clear out beta-amyloid plaques, which would otherwise contribute to the plaques characteristic of this disease.
Promotes Heart Health
In a recent research study, 10 healthy volunteers who consumed 500 mg of curcumin per day for 7 days experienced a 12% reduction in total cholesterol, a 33% reduction of oxidized cholesterol and a 29% increase in HDL “good” cholesterol. For the most curcumin, be sure to use Turmeric rather than curry powder—a study analyzing curcumin content in 28 spice products described as Turmeric or curry powders found that pure Turmeric powder had the highest concentration of curcumin, averaging 3.14% by weight. The curry powder samples, with one exception, contained very small amounts of curcumin.
Additional Health-Promoting Benefits of Turmeric
Turmeric is also a concentrated source of heart-healthy dietary fiber, vitamin B6 and potassium; energy-producing iron; and free-radical-scavenging manganese.
cinnamon
highlights
Cinnamon is one of the oldest spices known to man and has been used as a botanical medicine since 2,700 BC with many of its healing properties attributed to its special essential oils. Long appreciated for its warming qualities, a quill (or stick) of Cinnamon added to a warm cup of hot apple cider is a welcome treat on a cold winter’s day. And who can resist the smell of Cinnamon-rich apple pie? There are hundreds of varieties of Cinnamon, but Ceylon and Chinese Cinnamon are the most popular. Ceylon Cinnamon is also referred to as “true Cinnamon,” while the Chinese variety is known as “cassia.” While both feature a fragrant, sweet, warm taste, the flavor of the Ceylon variety is more refined and subtle.
why cinnamon should be part of your healthiest way of eating
Cinnamon’s phytonutrients provide it with many of its health-promoting properties, including blocking inflammation and bacterial growth as well as helping to regulate blood sugar. Cinnamon is ideal to add to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 teaspoons of ground Cinnamon contain only 12 calories.
1. the best way to select cinnamon
For the most nutritious and best tasting Cinnamon, I like to smell it to make sure it has a sweet smell that ensures its freshness.
CINNAMON POWDER: Has a stronger flavor than sticks.
CINNAMON STICKS: Can be stored longer than the powder.
I recommend purchasing organically grown Cinnamon whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store cinnamon
To preserve freshness and its greatest number of nutrients, Cinnamon should be kept in a tightly sealed glass container in a cool, dark, dry place. Ground Cinnamon will keep for about six months, while Cinnamon sticks will stay fresh for about one year stored this way. Alternatively, you can extend their shelf life by storing them in the refrigerator.
3. the best way to prepare cinnamon
Cinnamon requires no preparation.
4. the healthiest way of cooking with cinnamon
To retain the maximum number of nutrients and flavor, add Cinnamon at the end of the cooking process since it loses its flavor and aroma if cooked too long. Cinnamon is commonly used in dessert and fruit dishes and complements the flavor of oatmeal, sweet potatoes, carrots and winter squash very nicely.
TIPS: 5 Ways to Enjoy Cinnamon
1. Cinnamon toast with a healthy twist: Toast whole wheat bread and then sprinkle with Cinnamon and honey.
2. Simmer Cinnamon sticks with soymilk and honey for a deliciously warming beverage.
3. When poaching chicken or fish, add Cinnamon sticks to the poaching liquid.
4. Add ground Cinnamon to the black beans that you use for burritos or nachos.
5. “Healthy Sauté” lamb with eggplant, raisins and Cinnamon sticks to create a meal inspired by Middle Eastern flavors.
health benefits of cinnamon
Promotes Balanced Blood Sugar
Cinnamon may help people with type 2 diabetes. Both test tube and animal studies have shown that compounds in Cinnamon stimulate insulin receptors, increasing cells’ ability to use glucose. Studies to confirm Cinnamon’s beneficial actions in humans are currently underway with preliminary research showing that 1 gram per day (approximately 1/4 to 1/2 teaspoon) produced an approximately 20% drop in blood sugar levels in study participants.
Provides Powerful Anti-Inflammatory Protection
Cinnamon contains cinnamaldehyde, a powerful anti-inflammatory phytonutrient. Cinnamaldehyde has been researched for its ability to prevent unwanted clumping of blood platelets, which has benefits on cardiovascular health.
Provides Powerful Antimicrobial Protection
Cinnamon’s essential oils—including cinnamaldehyde, cinnamyl acetate and cinnamyl alcohol—qualify it as an “antimicrobial” food. Cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida as well as H. pylori, the bacteria that causes ulcers.
Additional Health-Promoting Benefits of Cinnamon
Cinnamon is also a concentrated source of bone-building calcium and manganese; heart-healthy dietary fiber; and energy-producing iron.
cayenne and red chili peppers
highlights
It is not surprising that Cayenne and other Red Chili Peppers can trace their long history to Central and South America, regions whose cuisines are renowned for their hot and spicy flavors. They have been cultivated in these regions for more than 7,000 years, first as a decorative item and later as a foodstuff and medicine. Christopher Columbus brought the Cayenne Pepper, a type of Red Chili Pepper, back to Europe where it was used as a substitute for black pepper, which was very expensive at that time. Dried Red Chili Peppers add zest to flavorful dishes around the world and health benefits to those who enjoy their fiery heat.
why cayenne and red chili peppers should be part of your healthiest way of eating
Cayenne and Red Chili Peppers are rich in antioxidant carotenoids such as betacarotene as well as capsaicin, a unique phytonutrient that has anti-inflammatory and pain relief properties and provides the heat that may help you to burn excess fat. The latest studies are now finding capsaicin to actually induce the reduction of tumors. Cayenne and Red Chili Peppers are ideal additions to your “Healthiest Way of Eating” not only because they are nutritious, but also because they are low in calories: 2 teaspoons of Cayenne Pepper contain only 11 calories.
1. the best way to select cayenne and red chili peppers
Cayenne Red Chili Peppers can be found either prepackaged or the bulk herbs and spice section of your local market.
CAYENNE PEPPER: Cayenne Pepper is made from the fresh pepper of the same name.
DRIED RED CHILI PEPPERS: Come in either flakes or power. The flakes are most often made from Anaheim chilies. True chili powder can be made from a variety of different types of chilies.
COMMERCIAL CHILI POWDER: A combination of dried chilies, garlic, oregano, cumin, coriander and cloves used to flavor chili.
Cayenne and dried Red Chili Peppers come in varying degrees of heat. Oftentimes, when they are sold in bulk, they are labeled with their heat intensity, measured in Scoville Units (SU). Comparing the heat rating of the different offerings of Cayenne and Red Chili Peppers can help you find the one that will best meet your taste preference and recipe needs.
I recommend purchasing organically grown Cayenne and dried Red Chili Peppers whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store cayenne and red chili peppers
To preserve the greatest number of nutrients and freshness, Cayenne and Red Chili Peppers should be kept in a tightly sealed glass jar, away from direct sunlight.
3. the best way to prepare cayenne and red chili peppers
Cayenne and dried Red Chili Peppers require no preparation.
4. the healthiest way of cooking with cayenne and red chili peppers
To retain the maximum number of nutrients and flavor, add Cayenne and dried Red Chili Peppers at the end of the cooking process since they lose their flavor and aroma if cooked for too long. Both Cayenne and dried Red Chili Peppers are commonly used in Mexican, Indian and Chinese cooking. Only a pinch is necessary; they are very hot.
TIPS: 4 Ways to Enjoy Chili Peppers
1. Add to soups, stews, curries and dressings.
2. Use in place of black pepper.
3. Mix with olive oil for a spicy oil that can be used on vegetables, meats, fish and beans.
4. Add a few pinches of Cayenne Pepper to Mediterranean dressing (page 331).
health benefits of cayenne and red chili peppers
Promote Natural Defenses Against Infections
Capsaicin is the phytonutrient in Cayenne and other dried Red Chili Peppers that not only gives them their heat but also delivers many of their health benefits. One of its functions is to break up mucus congestion in the nose and lungs. Their concentration of betacarotene also contributes to their ability to support your immune system during cold and flu season.
Promote Digestive Health
Capsaicin has anti-inflammatory and pain relief properties that may benefit digestive health. Additionally, the use of dried Red Chili Peppers, such as Cayenne, is associated with a reduced risk of stomach ulcers.
Promote Heart Health
Cayenne Pepper has been shown to reduce blood cholesterol, triglyceride levels and platelet aggregation, while increasing the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot peppers like Cayenne are used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.
Promote Healthy Weight Control
Adding Cayenne and dried Red Chili Pepper to your food may help you to lose weight or maintain optimal weight. Results from clinical and animal research studies suggest that hot peppers may not only speed up metabolic rate and thermogenesis (burning of fat) but may also act as mild appetite suppressants.
Additional Health-Promoting Benefits of Cayenne and Red Chili Peppers
Cayenne Pepper is also a concentrated source of free-radical-scavenging vitamin A, vitamin C and manganese; and heart-healthy vitamin B6 and dietary fiber.
black peppercorns
highlights
Pepper was historically used to honor the gods, pay taxes and ransoms, and as a measure of a man’s wealth. Not only could its pungency spice up otherwise bland foods, but it could disguise a food’s lack of freshness, the latter being an especially important quality in the times before efficient means of preservation. Pepper was in such demand that the quest for pepper is thought to have catalyzed much of the spice trade. Today, adding Pepper “to taste” is ubiquitous in almost any recipe, not only adding zest to your meal but also providing an array of nutritional benefits.
why black pepper should be part of your healthiest way of eating
Black pepper contains piperine, a unique phytonutrient that has potent antioxidant activity as well as antibiotic properties. The nutrients in Black Pepper also have digestion-enhancing and diuretic properties. Black Pepper is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 teaspoons of Black Pepper contain only 11 calories.
varieties of black pepper
Black, green and white peppercorns are actually the same fruit that is in different stages of development. Green is the least ripe, black is riper than green and white peppercorns are fully mature and ripe. White peppercorns are the hottest and are commonly used in Asian dishes. Pink peppercorns, with their sweet and aromatic taste, are actually a completely different plant species.
1. the best way to select black pepper
For the most nutritious and best flavor, I recommend purchasing whole peppercorns and grinding them yourself in a mill just before adding them to a recipe. In addition to superior flavor, buying whole peppercorns will help to ensure that you are purchasing unadulterated pepper since ground pepper is oftentimes mixed with other spices. Whole peppercorns should be heavy, compact and free of any blemishes. Black Pepper is also available crushed or ground into powder.
I recommend purchasing organically grown Black Pepper whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store black pepper
To preserve the greatest number of nutrients and freshness, Black Pepper should be kept in a tightly sealed glass container in a cool, dark and dry place. Whole peppercorns will keep for almost one year, while ground pepper will stay fresh for about three months.
3. the best way to prepare black pepper
Black Pepper requires no preparation.
4. the healthiest way of cooking with black pepper
To retain the maximum number of nutrients and flavor, add Pepper that you have freshly ground in a mill at the end of the cooking process or after the dish has completed cooking since it loses its flavor and aroma if cooked for too long. Add whole peppercorns to soup and stews and remove them before serving.
TIPS: 4 Ways to Enjoy Black Pepper
1. Coat chicken or fish with fresh ground Pepper before cooking.
2. Add to soup as a great flavor enhancer.
3. Add to spreads, marinades and salad dressings.
4. Add whole peppercorns when making chicken or vegetable broth for added flavor.
health benefits of black pepper
Promotes Digestive Health
Black Pepper has long been recognized as a carminitive (a substance that helps prevent the formation of intestinal gas), a property likely due to its beneficial effect of stimulating hydrochloric acid production.
Provides Powerful Antioxidant and Antimicrobial Protection
Black Pepper has demonstrated impressive antioxidant effects. Supplementation with Black Pepper and its phytonutrient, piperine, has been found to protect LDL from oxidation and enhance the liver’s concentrations of glutathione, a powerful internal antioxidant. Research has found it to have effective antibiotic activity against an array of bacteria, supporting the traditional Ayurvedic use of Black Pepper as an antimicrobial agent.
Promotes Healthy Weight Control
Preliminary research suggests that Black Pepper may stimulate the breakdown of fat cells. It has been traditionally known for its diaphoretic (promotes sweating) and diuretic (promotes urination) properties.
Additional Health-Promoting Benefits of Black Pepper
Black pepper is also a concentrated source of energy-producing iron, heart-healthy dietary fiber, and free-radical-scavenging manganese.
ginger
highlights
Ginger was mentioned in ancient Chinese, Indian and Middle Eastern writings and has long been prized for its culinary and medicinal properties. The aromatic, pungent and hot taste of Ginger adds zest to a wide range of dishes from Asian stir-fries to tangy fruit desserts. The plant’s botanical name is thought to be derived from its Sanskrit name “singabera,” which well describes its distinctive and characteristic “horn shape.”
why ginger should be part of your healthiest way of eating
Ginger contains special phytonutrients known as gingerols that have numerous health-promoting benefits, including potent anti-inflammatory properties. Ginger is also well-known for its ability to soothe the stomach and relieve nausea. Ginger is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 1 ounce of Ginger contains only 20 calories.
1. the best way to select ginger
FRESH GINGER: For the most nutritious and best tasting Ginger, I select fresh Ginger whenever possible. Fresh Ginger root should be firm, shiny and smooth. Avoid Ginger that is wrinkled, soft or cracked; it has lost much of its flavor and pungency. It is generally available in two forms: mature or young. Mature Ginger, the more widely available type, has a tough skin that requires peeling while young Ginger, usually only available in Asian markets, does not need to be peeled.
DRIED GINGER: Does not have the flavor of fresh Ginger.
CRYSTALLIZED GINGER: Candied Ginger is now very popular and readily available.
I recommend selecting organically grown varieties of fresh, dried and crystallized Ginger whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store ginger
FRESH GINGER: To preserve the greatest number of nutrients and freshness, fresh Ginger can be stored in the refrigerator, where it will keep for up to three weeks if it is left unpeeled. Stored unpeeled in the freezer, fresh Ginger will keep for up to six months.
DRIED GINGER: Ginger powder should be kept in a tightly sealed glass container in a cool, dark, dry place. Alternatively, you can store it in the refrigerator where it will enjoy an extended shelf life of about one year.
3. the best way to prepare ginger
Peel mature Ginger and chop or grate according to the recipe. You can peel Ginger with a knife or spoon. Young Ginger requires no peeling as the skin is very thin.
4. the healthiest way of cooking with ginger
FRESH GINGER: To retain the greatest number of nutrients and flavor, it is best to add fresh Ginger to your dish at the end of the cooking time. Ginger can also be sprinkled on your dish after it has been cooked.
DRIED GINGER: Has lost much of its original flavor. However, if you are using dried Ginger, it is best to add it at the beginning of the cooking time, so it will have a chance to warm up and cook long enough to bring out its flavor.
To substitute dried Ginger for fresh, use about one-third the amount of dried Ginger as you would fresh.
TIPS: 5 Ways to Enjoy Ginger
1. Ginger can be used to flavor vegetables, chicken and fish dishes.
2. To make Ginger lemonade, combine freshly grated Ginger, lemon juice, cane juice or honey, and water.
3. Add extra inspiration to your rice side dishes by sprinkling grated Ginger, sesame seeds and strips of the sea vegetable, nori, on top.
4. Combine Ginger, tamari (soy sauce), sesame oil and garlic to make a wonderful salad dressing.
5. Spice up your “Healthy Sautéed” vegetables by adding freshly grated Ginger.
health benefits of ginger
Promotes Digestive Health
Historically, Ginger has a long tradition of use for alleviating symptoms of gastrointestinal distress and is known for its ability to relax the intestinal tract and reduce intestinal gas. Research studies have found it to be effective in preventing the symptoms of motion sickness, especially seasickness, as well as reducing the nausea and vomiting of pregnancy.
Provides Powerful Anti-Inflammatory Protection
Ginger contains very potent anti-inflammatory compounds called gingerols. The presence of these substances may explain why so many people with arthritis experience reductions in their pain levels and improvements in their mobility when they consume Ginger regularly. In two clinical studies involving patients who responded to conventional drugs and those who didn’t, physicians found that 75% of arthritis patients and 100% of patients with muscular discomfort experienced relief of pain and/or swelling after eating Ginger.
Additional Health-Promoting Benefits of Ginger
Ginger is also a concentrated source of heart-healthy magnesium, vitamin B6 and potassium, and free-radical-scavenging manganese and copper.
dill
highlights
Dill has been recognized for both its culinary and medicinal benefits since antiquity. The Greeks and Romans regarded Dill as a sign of wealth and held it in high regard for its many healing properties. Dill’s name comes from the old Norse word “Dilla” which means “to lull.” This name reflects Dill’s traditional uses as both a carminative stomach soother and an insomnia reliever. Dill is a unique herb in that both its leaves and seeds can be used as a seasoning. Dill’s green leaves are wispy and fern-like and have a soft, sweet taste. The seeds are similar in taste to caraway; they can be used interchangeably. Dill seeds feature a flavor that is aromatic, sweet and citrus-like but also slightly bitter. Add Dill to your favorite vegetable and fish dishes for extra flavor and nutrition.
why dill should be part of your healthiest way of eating
Dill is rich in antioxidant phytonutrients and volatile oils, which have antibacterial activity. Dill is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 teaspoons of dried Dill weed contains only 5 calories.
1. the best way to select dill
FRESH DILL: For the most nutritious Dill, select fresh Dill leaves that are feathery and green in color and that have a pungent odor. Dill leaves that are a little wilted are still acceptable since they usually droop very quickly after being picked. Avoid Dill leaves that have turned dark.
I recommend selecting organically grown fresh or dried Dill whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store dill
FRESH DILL: To preserve the greatest number of nutrients and freshness, fresh Dill should always be stored in the refrigerator either wrapped in a damp paper towel or with its stems placed in a container of water. Since it is very fragile, even if stored properly, Dill will only keep fresh for about seven days. Dill can be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the Dill leaves in ice cube trays covered with water or stock; these can be easily added when preparing soups or stews.
DRIED DILL AND DRIED DILL SEEDS: Should be stored in a tightly sealed glass container in a cool, dry and dark place where they will keep fresh for about six months.
3. the best way to prepare dill
To retain nutrients, it is best to wash fresh Dill under cold running water and pat dry with a paper towel. Do not soak Dill or the water-soluble nutrients will leach into the water.
4. the healthiest way of cooking with dill
FRESH DILL: Because fresh Dill loses its flavor if it is cooked for a long period of time, it is best to add fresh Dill to your dish at the end of the cooking time. Dill is a very delicate herb, that can be sprinkled on your dish after it has been cooked.
DRIED DILL: Has lost some of its flavor which is why it is best to use fresh Dill whenever possible. Since heating dried Dill will help release its flavor, it is best to add it at the middle of the cooking time to allow the Dill to warm up and add more flavor to your dish. Both dried Dill leaves and seeds are aromatic. Dill is good in fish, beans, potato and cabbage dishes. The seeds are especially good for pickling. To substitute dried Dill for fresh, use about one-third the amount of dried Dill as you would fresh. Be careful not to overpower the flavor of food by adding too much Dill.
TIPS: 5 Ways to Enjoy Dill
1. Combine Dill weed with plain yogurt and chopped cucumber for a delicious dip.
2. Use Dill when cooking fish, especially salmon and trout, as their flavors complement each other very well.
3. Use Dill weed as a garnish for sandwiches.
4. Since Dill seeds were traditionally used to soothe the stomach after meals, put some seeds in a small dish and place it on the dinner table for all to enjoy.
5. Add Dill to your favorite egg salad recipe.
health benefits of dill
Provides Powerful Antioxidant Protection
Dill is rich in flavonoid antioxidants such as kaempferol and vicenin. It also contains monoterpene phytonutrients such as carvone, limonene and anethofuran, which have been shown to activate one of the body’s most powerful antioxidant compounds, glutathione, helping to prevent free-radical-scavenging. The activity of Dill’s volatile oils helps neutralize particular types of carcinogens, such as the benzopyrenes that are part of cigarette smoke and charcoal grill smoke.
Provides Powerful Antimicrobial Protection
Dill’s volatile oil phytonutrients have also been studied for their ability to prevent bacterial overgrowth. In this respect, Dill shares the stage with garlic, which has also been shown to have “bacteriostatic” or bacteria-regulating effects.
Additional Health-Promoting Benefits of Dill
Dill is also a concentrated source of bone-building calcium, magnesium and manganese; heart-healthy dietary fiber; and energy-producing iron.
cilantro
highlights
Cilantro bears a strong resemblance to Italian flat leaf parsley and is sometimes called Chinese parsley. Native to the Mediterranean and Middle Eastern regions, its culinary use dates back to 5,000 BC. It was cultivated in ancient Egypt and even mentioned in the Old Testament. Today, Cilantro plays an important role not only in Indian and Chinese cuisines but also in the culinary traditions of Latin America, with Cilantro being one of the primary ingredients used in many salsas. Cilantro is also known as coriander; its seeds are used as a spice.
why cilantro should be part of your healthiest way of eating
Cilantro contains numerous phytonutrients with antioxidant power including flavonoids such as quercetin, kaempferol, rhamnetin and apigenin and the phenolic acid compounds, caffeic and chlorogenic acid. It also features a compound called dodecenal, which has antimicrobial properties. Cilantro is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 tablespoons of fresh Cilantro contain less than 1 calorie.
1. the best way to select cilantro
For the most nutritious and best tasting Cilantro, look for leaves that are firm, vibrantly fresh smelling and green in color. Avoid leaves with yellow or brown spots. I recommend purchasing organically grown Cilantro whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store cilantro
To preserve the greatest number of nutrients and freshness, it is best to store fresh Cilantro in the refrigerator. If possible, it should be stored with its roots still attached; place the roots in a glass of water and cover the leaves with a loosely fitting plastic bag. If the roots have been removed, wrap the Cilantro leaves in a damp cloth or paper towel and place them in a perforated plastic bag. Cilantro with roots will last up to 1 week, while without roots it will last about 3 to 5 days.
Cilantro may also be frozen, either whole or chopped, in airtight containers; it should not be thawed before use since it will lose much of its crisp texture. Alternatively, you can place chopped Cilantro in ice cube trays covered with either water or stock and freeze. These Cilantro ice cubes can then be added when preparing soups or stews.
3. the best way to prepare cilantro
To retain nutrients, it is best to wash fresh Cilantro under cold running water and pat dry with a paper towel. Do not soak Cilantro leaves or the water-soluble nutrients will leach into the water.
4. the healthiest way of cooking with cilantro
Because fresh Cilantro loses its flavor if it is cooked for a long period of time, it is best to add it to your dish at the end of cooking or sprinkle it on top of your dish after it has been cooked. To substitute dried Cilantro for fresh, use about one-third the amount of dried Cilantro as you would fresh.
TIPS: 6 Ways to Enjoy Cilantro
1. As an ingredient in many Mexican, Asian, South American and Thai Foods.
2. Substitute Cilantro for basil in a pesto recipe (see page 508).
3. Sprinkle on many foods as a garnish.
4. Add to salsa or guacamole.
5. Add to dressings.
6. Cilantro goes well with seafood, chicken and beans.
health benefits of cilantro
Provides Powerful Antioxidant Protection
Many of the above healing properties of Cilantro can be attributed to its exceptional phytonutrient content. Cilantro’s volatile oil is rich in beneficial phytonutrients, including carvone, geraniol, limonene, borneol, camphor, elemol and linalool. Its flavonoids include quercitin, kaempferol, rhamnetin and epigenin. Plus, it contains active phenolic acid compounds, including caffeic and chlorogenic acid.
Provides Powerful Antimicrobial Protection
Cilantro contains an antibacterial compound (called dodecenal), which the results of laboratory tests suggest is twice as effective as the commonly used antibiotic drug gentamicin at killing Salmonella. In addition to dodecenal, eight other antibiotic compounds were isolated from fresh Cilantro, inspiring the food scientists to suggest that Cilantro-based compounds might be developed as a tasteless food additive to prevent foodborne illness.
Promote Heart Health
When Cilantro (Coriander) seeds were added to the diet of diabetic laboratory animals, it helped stimulate their secretion of insulin and lowered their blood sugar. In other research, Coriander seeds were found to reduce the amount of damaged fats (lipid peroxides) in animals’ cell membranes and to lower levels of total cholesterol and LDL (“bad”) cholesterol, while actually increasing levels of HDL (“good”) cholesterol.
rosemary
highlights
Part of Rosemary’s popularity has come from the widespread belief that Rosemary stimulates and strengthens the memory, a quality for which it is still used today. In ancient Greece, students would place Rosemary sprigs in their hair when studying for exams. In England, Rosemary’s ability to fortify the memory transformed it into a symbol of fidelity, and it played an important role in the costumes, decorations and gifts used at weddings. Rosemary’s unique pine-like fragrant flavor balanced by a rich pungency is truly unforgettable. It grows on a small evergreen shrub and is related to mint. Its leaves look like flat pine-tree needles, deep green in color on top and silver-white on their underside. Rosemary is an especially great addition to chicken and lamb dishes.
why rosemary should be part of your healthiest way of eating
Rosemary is a concentrated source of phytonutrients such as the flavonoids carnosol, rosmanol and rosmarinic acid that are powerful free radical scavengers. Rosemary has also been historically used for stimulating memory and increasing alertness. Rosemary is an ideal addition to your “Healthiest Way of Eating” not only because it is nutritious, but also because it is low in calories: 2 teaspoons of dried Rosemary contain only 7 calories.
1. the best way to select rosemary
Fresh Rosemary is a hearty herb. For the most nutritious and best tasting Rosemary, select sprigs of fresh Rosemary that look vibrantly fresh and deep sage green in color. Avoid Rosemary with dark spots or yellow coloration.
I recommend purchasing organically grown fresh or dried Rosemary whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store rosemary
FRESH ROSEMARY: To preserve freshness and the greatest number of nutrients, fresh Rosemary should be stored in the refrigerator either in its original packaging or wrapped in a slightly damp paper towel. It will keep for 5 days.
You can freeze either whole or chopped Rosemary by placing it in an airtight container. Alternatively, you can place chopped Rosemary in ice cube trays covered with water or stock and freeze; use the entire frozen cube in soups or stews.
DRIED ROSEMARY: Should be kept in a tightly sealed glass container in a cool, dark, dry place where it will keep fresh for about six months.
3. the best way to prepare rosemary
To retain nutrients, it is best to wash fresh Rosemary under cold running water and pat dry with a paper towel. Do not soak Rosemary or the water-soluble nutrients will leach into the water.
It is best to pull the leaves off of the stem as the stems are very woody. Chop Rosemary before adding it to recipes.
4. the healthiest way of cooking with rosemary
Both fresh and dried Rosemary have an aromatic scent.
FRESH ROSEMARY: To retain the maximum number of nutrients and flavor, it is best to add fresh Rosemary to your dish halfway through the cooking time.
DRIED ROSEMARY: If you are using dried Rosemary, it is best to add it at the beginning of the cooking time, so it will have a chance to warm up and cook long enough to bring out its flavor. Before using, rub dried Rosemary between your fingers to release its essential oils.
To substitute dried Rosemary for fresh, use about one-third the amount of dried Rosemary as you would fresh. For example, substitute 1 TBS of fresh Rosemary with 1 tsp of dried.
TIPS: 3 Ways to Enjoy Rosemary
1. Add fresh Rosemary to omelets and frittatas.
2. Rosemary is a wonderful herb for seasoning chicken and lamb dishes.
3. Add Rosemary to tomato sauces and soups.
health benefits of rosemary
Provides Powerful Antioxidant and Anti-Inflammatory Protection
Rosemary contains a wealth of antioxidant phytonutrients, including flavonoids and the phenolic compounds carnosol, rosmanol and rosmarinic acid. Rosemary extract has shown the capacity to scavenge the peroxynitrite radical, one of the molecules responsible for causing lipid peroxidation, cell death and aging. Rosmarinic acid has been found to modulate the production of inflammatory molecules, promoting a reduced inflammatory state.
Promotes Enhanced Memory
Rosemary’s traditional use of stimulating and strengthening the memory is now being supported by research studies that have found that inhalation of its volatile oils, those that give it its memorable fragrance, help to enhance recall and increase alertness.
Promotes Enhanced Detoxification
Rosemary and its phytonutrients have been found to enhance the action of liver enzymes responsible for metabolizing and detoxifying chemicals.
Additional Health-Promoting Benefits of Rosemary
Rosemary is also a concentrated source of traditional nutrients such as bone-building calcium, heart-healthy dietary fiber and energy-producing iron.
Q&A WHAT ARE THE BENEFITS OF DRINKING GREEN TEA?
Green tea has always been, and remains today, the most popular type of tea from China, where most historians and botanists believe the tea plant originated. Why is it so popular? Perhaps because green tea not only captures the taste, aroma and color of spring, but delivers this delightful bouquet along with a high concentration of beneficial phytonutrients.
Green tea is particularly rich in health-promoting flavonoids (which account for 30% of the dry weight of a leaf), including catechins and their derivatives. The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which is thought to play a pivotal role in green tea’s anticancer and antioxidant effects. Catechins have been found to be more potent free radical scavengers than the well-known antioxidants vitamins E and C.
Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries—about three cups per day (which would provide 240–320 mg of polyphenols). Just one cup of green tea supplies 20–35 mg of EGCG, which has the highest antioxidant activity of all the green tea catechins.
Health Benefits
The health benefits of green tea have been extensively researched. Green tea drinkers appear to have lower risk for a wide range of diseases, from simple bacterial or viral infections to chronic degenerative conditions including cardiovascular disease, cancer, stroke, osteoporosis and periodontal disease. The latest studies provide a deeper understanding of the ways in which green tea promotes some areas of health, including:
PROTECTS AGAINST CORONARY ARTERY DISEASE
In Japanese studies, green tea consumption has been found to be an independent predictor for risk of coronary artery disease. In one study, those drinking five or more cups of green tea each day were found to be 16% less likely to suffer from coronary artery disease.
An elevation in the amount of free radicals in the arteries is a key event in many forms of cardiovascular disease. The latest research shows that green tea catechins inhibit the enzymes involved in the production of free radicals in the endothelial lining of the arteries. The arterial endothelium is a one-cell thick lining that serves as the interface between the bloodstream and the wall of the artery where plaques can form. By protecting the endothelium from free-radical-scavenging, green tea catechins help prevent the development of cardiovascular disease.
PROTECTS AGAINST CANCER
In the last 10 years, green tea’s cancer-preventive effects have been widely supported by epidemiological, cell culture, animal and clinical studies. For cancer prevention, the evidence is so promising that the Chemoprevention Branch of the National Cancer Institute has initiated a plan for developing tea compounds as cancer-chemopreventive agents in human trials.
IMPROVES INSULIN SENSITIVITY IN TYPE 2 DIABETES
Population studies suggest that green tea consumption may help prevent type 2 diabetes. A number of animal studies are beginning to explain why. New studies suggest that green tea may improve glucose tolerance and insulin sensitivity in individuals with diabetes. In one study, after receiving green tea for 12 weeks, diabetic laboratory animals had lower fasting blood levels of glucose, insulin, triglycerides and free fatty acids compared to controls, and the ability of their adipocytes (fat cells) to respond to insulin and absorb blood sugar greatly increased.
PREVENTS OSTEOPOROSIS AND PERIODONTAL DISEASES
Excessive bone loss is a characteristic feature not only of osteoporosis but also of periodontal disease. Green tea supports healthy bones and teeth both by protecting osteoblasts (the cells responsible for building bone) from destruction by free radicals and by inhibiting the formation of osteoclasts (the cells that break down bone).
How to Select and Store Green Tea
Whenever possible, ask for a sample of tea before buying. Most high-quality teas will produce a pale green to yellow-green cup. To test loose tea for freshness, tightly squeeze a small amount and smell the aroma. The freshest, most flavorful tea will smell sweet and grassy. To test tea bags for freshness, remove the tea from one bag, place the empty bag in a cup, pour hot water over it and let it steep for two to three minutes. If the result tastes like plain hot water, the tea itself is likely fresh. If the tea bag water tastes like tea, the tea is old, and the paper has absorbed its flavor.
Since a single ounce of tea should produce 15 to 30 cups, the best way to ensure your tea is fresh is to purchase it in small amounts—two to four ounces at most. To retain freshness and flavor in both loose and bagged tea, store it in a tightly constructed opaque container to protect it from light, moisture and food odors.