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Uses of Culinary Herbs and Spices

Theoldsaying,Varietyisthespiceoflifeisequallyapplicabletoyourdiet.Life
certainlybecomesmoreinterestingwhenthereisvarietyinyourmeals,with
foodsthatcarrythedelicateflavoursandaromasofdifferentherbsandspices.
Herbsandspiceshavealwaysbeenapartofthehumanstoryfromtheearliest
beginningsofcivilisation.Egyptiantombsmorethan4,000yearsoldhavebeen
foundwithtracesofanise,marjoram,cuminandotherherbsandspices.Ancient
Europefoundmanyusesofrosemaryasameatpreservative.Herbswereused
extensivelyinmedicineandmanyplantsbecameessentialmedicines,butalso
foundusesasfoodflavouringsandpreservatives.
Inrecentyears,thepopularityoffreshherbshasgrown.Chefslooktoherbsto
enhancetheirdishesortoproducenewanddifferentdishesfortheirmenus.
Peoplearelearning,fromtelevisioncookshowsandothersources,howtouse
herbsandspicesandwithwhattypesoffoodstheycanbeused.
Thewordherbreferstoplantsthatdonothavewoodystemsandusuallyfound
incoolerclimates.Herbscomefromtheleafyandfleshypartsoftheseplants,
andareusedinfreshordriedform.Theylendflavourandprovidenutrientsto
nearlyeverykindoffoodandcuisine,includingprocessedmeats,breads,sauces,
saladsandsoups.Herbshavelowcontentofessentialoils,whichmakestheir
flavoursdelicateandsubtle.
Thewordspicesreferstovegetativesubstancessuchasflowers,buds,seeds,
fruits,bark,androotsofplantsandtrees,mostofwhichgrowintropicaland
semitropicalclimates.Spiceshavehighcontentofessentialoils,whichmakes
themhighlyaromatic.
Thebasicruleintheuseofherbsandspicesistomakethemenhancetheflavour
ofthemainingredient.Howthisisdonedepends,inthefinalanalysis,onthe
cook.Theycanbeusedbythemselvesorinacombinationoftwoormore.Itis
reallyuptothecooksflairforexperimentation.
Indeed,cookingwithherbsandspicescanprovideaflavourofadventuretoany
meal.Manyherbsseemtogiveofftheirbestflavourswhenmixedintofoodsthat
originatefromothercultures.Youmayhavenoticedhoworeganoworksbestin
GreekorItaliandishes,gingerinmanyAsianrecipes,ortarragoninFrenchfood.
DillmaygiveyouthearomaofSwedishcooking,whilecombinationsofcilantro,
garlic,andcayenneevokeimagesofThaicuisine.
Herbsandspicesperformmuchbetterwhenkeptrelativelyfresh.Age,heat,and
exposuretoairresultinthemlosetheirflavour.Culinaryprowesscanbecome
muchmorepronouncedwithfreshherbsandspices.

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Generally,herbflavoursaremaximisedwhenyouaddthemwithinthelastfew
minuteofcooking.Thisisdependentonthemealyouarecookinghowever.
Often,thelongertheyareexposedtoheat,thelesspotenttheirflavourswill
become.Herbsareoftenabletoreleasetheirflavoursbetterwhensoaked1030
minutesinsomeoftheliquidthatwillbeusedintherecipe.
Someherbshavestrongflavours,whileothersaremoredelicate.Butveryfewof
themareabletoretaintheirflavourwhencookedforalongtime.Bayand
rosemaryhowever,maybemorepleasantwhenallowedtosimmerlonger.
Oreganoandthymeflavoursremainrobustevenwhencookeddowntonothing,
yetareequallypleasingwhenusedfresh.Forsomedishes,oreganoandthyme
maybeaddedearlytoallowtheflavourstomellowandthenrechargethearoma
withalightsprinklingoffreshleavesjustbeforeserving.
Otherherbssimplydisappearwhencookedtoolong,suchasfreshbasil,dill,
fennelandmarjoram.Itisbesttowaituntilthelastminutebeforeaddingthem.
Tobringouttheflavourinseeds,suchascoriander,fennelandcarawayseeds,
youmayliketotoastthemlightlybeforecoarselycrushingandaddingthemto
yourcooking.
QuickTip:Iftherecipeyouarecookingcallsforbayleavesorherbsthatshould
beremovedbeforeserving,youcanplacethemintoastainlesssteelteaballorin
bundleduplayersofcheesecloth.Attachtheteaballorbundletothepot
handlesforquickremoval.

Herbs,Spicesand
Combinations

Thelistbelowisnot
exhaustive,butthemore
popularherbsandspicesto
cookwithareincluded.

Herbs

Basil
Basilhasasweet,minty,andmildpepperyflavour.Basilcomesfromthemint
familyandisverysuitableforchickenandfishrecipes.Basilisverypopularin
Italiancooking;itisaperfectadditiontomanylightsaladsandservesasthe
basicingredientinpesto.

Keynutrients:vitaminsA,B1,B3,C,calcium,iron,magnesium,phosphorus,
potassium,zinc,manganese,pantothenicacid,andfolate.

BayLeaves
Bayleaves(alsocalledlaurelandsweetbay)arethedriedleavesofthe
evergreenlaureltree.Bayleaveshaveawoody,mildlyastringentflavourwitha
hintofmint.Bayleavesprovidewonderfulflavourstomeats,fish,poultry,stews,
andvegetables.Bayleavesshouldberemovedbeforeserving.

Keynutrients:calcium,iron,magnesium,phosphorus,potassium,zinc,
manganese,vitaminsA,B2,B3,B6,C,andE,folateandfibre.

Chervil/Coriander
Chervilhasaromaticlacyleavesthatbringtofoodasweet,aniselikeflavour.
Muchlikeparsley,chervilcanbeusedtogarnishorflavouralmostanydish.It
combineswellwithotherherbs.Cookingbeginstodestroytheflavourofchervil,
soitshouldbeaddedatthelastminute,instead.

Keynutrients:calcium,iron,magnesium,phosphorus,potassium,zinc,
manganese,vitaminsA,B1,B2,B3,B6,C,andE,folate,andfibre.

Dill(alsodillseed)
Dillhasaslightlybittertasteandunusualbutquitefascinatingfragrance.Dillcan
beusedtoflavoursalads(especiallyGreeksalads),fish,andlamb.Dillisa
naturalpreservative,makingitaverywelcomeflavouringwhenmakingpickles.

Keynutrients:calcium,phosphorus,sodium,potassium,iron,vitaminsA,
B1,B2,andB3.

Chives
Chives,withslender,rushlikeleaves,impartamildonionlikeflavour.Chives
maketheperfectgarnishbecauseoftheirdelicateflavourandbrightgreen
colour.Youcanconsiderchivesasamildsubstituteforonionswhenthinkingof
herbs.Chivescanperkupsalads,soups,broths,stews,omelets,scrambledeggs,
andcookedvegetables.Forafinaltouchofdecorativeflair,placechives
blossomsonyoursalads.

Keynutrients:asignificantamountofvitaminC,pluscalcium,iron,
magnesium,phosphorus,potassium,zinc,manganese,vitaminsA,B,B2,B3,
B6,andE,pantothenicacid,folate,andfibre.

Marjoram
Marjoramisaperennialherbofthemintfamily.Ithasapleasingfragrantaroma
andaflavoursimilartothymeforwhichreasontheyaretypicallyusedin
combinationortoreplacetheother.Boththefreshanddriedleavesareusedas
herbs.Marjoramcanbeaddedtoalmosteverydish,andusuallywitheggdishes,
lamb,poultry,sausages,soups,stews,andvegetables.Itsflavourislostvery
quicklyincooking,soaddmarjoramimmediatelybeforeserving.

Keynutrients:calcium,copper,iron,phosphorus,potassiummagnesium,
manganese,vitaminsA,B6,C,andK,folate,anddietaryfibre.

Mint
Mintreferstoover3,200speciesofaromaticperennialplantsofthefamily
Labiatae.Morespecifically,mintreferstomembersofthegenusMentha
peppermintandspearmint.Spearmintisthepreferredmintforlambaswellas
foricedtea.Mintcanalsobeusedinsoups,stews,fishandmeatsauces.Mintis
importanttosomedishes.Forexample,inEngland,lambwithoutmintsauce
wouldbeunthinkable.

Keynutrients(peppermint):phosphorus,zinc,calcium,iron,magnesium,
potassium,copper,manganese,vitaminsA,B2,B3,C,folate,anddietary
fibre.

Rosemary
Rosemarycomesfromanevergreenshrubofthemintfamily.Itbringsapungent,
aromatic,andslightlybittertastetodishes.Rosemaryisgoodwithsoups,on
broiledsteaks,orwithothermeatdishes,saucesandvegetables.

Keynutrients:calcium,iron,manganese,magnesium,potassium,copper,
vitaminsA,B6,C,folateanddietaryfibre.

Parsley
ParsleybelongstothefamilyUmbelliferae,whichincludescarrot,celery,fennel
anddill.Freshanddriedleavesofparsleyareoftenaddedtofishandfishsauces,
meats,sauces,soups,andvegetables.Lacysprigsofparsleyoftenaccompanya
restaurantmeal,whereitusuallyremainsuneaten.Thisisunfortunate,because
parsleyisnutritious.

Keynutrients:goodsourceofprotein,vitaminsB1,B2,B3,andB6,
pantothenicacid,phosphorusandzinc;andaverygoodsourceofvitamins
A,C,andK,calcium,iron,magnesium,potassium,copper,manganese,folate
anddietaryfibre.

Oregano
Oregano,amemberofthemintfamily,isthenamegiventomorethan40species
ofperennialplantswhosedriedleavesimpartaparticularflavourtofood.
Oreganoproducedincoolerclimatesisnotaspotentasthoseoriginatingfrom
warmerclimatessuchasSouthernItaly.
OreganoisusedextensivelyinItaliancookingandcanbeaddedtocheesedishes,
chilibeans,fish,gravies,meats,sauces,sausage,salads,andsoups.Itcanbeused
freshordried.

Keynutrients:potassium,copper,calcium,iron,magnesium,manganese,
vitaminsA,B6,C,E(alphatocopherol),andK,folate,anddietaryfibre.

Sage
Sagealsobelongstothemintfamily.Theleavesareoftendriedandavailablein
whole,rubbed,orgroundformandcanalsobefoundinsomemixedspice
combinations.Sageisusedforbakedfish,meatsandmeatstuffing,sausages,and
sauces.

Keynutrients:calcium,iron,magnesium,manganese,copper,vitaminsA,
B3,B6,C,E,andK,folateanddietaryfibre.

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Spices

Allspice
Allspicegetsitsnamefromthecombinationofcinnamon,pepper,juniper,and
cloveintheflavourofthisdried,unripeberryofaCaribbeanevergreentree.
Sweetfoodsseemmoresavourywhenwholeorgroundberriesofallspiceare
added.Addsomewholeallspiceberrieswhencookingstockorstew;ground
allspiceisgreatinmulledcider,fruitdesserts,andpumpkinpies.Allspiceisalso
knownaspimentoandJamaicapepper.

Keynutrients:calcium,vitaminsA,B1,B2,B6,C,andE,ironmagnesium,
manganese,phosphorus,potassium,zinc,andfolate,anddietaryfibre.

Anise
Aniseisamemberoftheparsleyfamily.Ithasahighlyaromatic,sweetflavour
thatoftentastessimilartolicorice.ItisalsocalledstaraniseandChineseanise.
UsewholeorgroundaniseseedsinmostAsiandishes,soups,andindessert
recipessuchasspicecakes,cookies,fruitsandothers.

Keynutrients:calcium,iron,magnesium,phosphorus,potassium,
manganese,zinc,vitaminA,B1,B2,B3,B6,C,E,pantothenicacid,and
dietaryfibre.

Caraway
Carawayseeds(actuallydriedfruitsofthecarawayplant)impartasharp,
slightlybitterflavourwithsweetishundertonesonmeatdishes,soups,salads,
stews,sauerkrautandcakes.Theflavourgoesespeciallywellwithapples,pork,
duckandgoose.Thecarawayrootcanbeeatenasavegetable,whilecaraway
seedoilworksnicelyinflavouringmeats.

Keynutrients:calcium,iron,magnesium,phosphorus,potassium,zinc,
manganese,vitaminsA,B1,B2,B3,B6,CandE,folate,anddietaryfibre.

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Cassia
CassiareferstothearomaticbarkofCinnamomumcassia,sometimescalled
Chinesecinnamon.Truecinnamonhasamuchthinnerbarkthancassiabark.
Cassiahasamorepungentandlessdelicateflavourthancinnamon.Butground
cassiabarkisnoteasytodistinguishfromcinnamon,socheapcassiaspiceis
commonlysubstitutedforthemoreexpensiverealcinnamon.
Thestick(driedbark)cassiacanbeusedtoimpartflavourtodishes,suchas
punches.Removethestickbeforeserving.Groundcassiaisbestusedin
combinationwithallspice,nutmeg,andclovesforspicingmincemeat,curries,
pilaus,meatdishes,desserts,andcakes.

Keynutrients(groundcassia):calcium,manganese,iron,vitaminK,anda
verygoodsourceofdietaryfibre.

Cinnamon
Truecinnamonisanevergreenbushortreewhichcanreachheightsof9m
(30ft),butthecultivatedtreeisregularlyprunedtomaintainashrubheightthat
facilitatesharvesting.Thebarkofthelowerbranchesarepeeledanddriedinthe
sun.Bothstick(thedriedbark)andgroundcinnamonareusedextensivelyasa
spice.
Becausecinnamonflavourismoredelicatethancassia,itmakesabetter
flavouringforsweetdishes,cakes,andcookies.Essentialoilisalsodistilledfrom
theshootsandbark.CooksinArabcountriesputstickcinnamonincurriesand
muttonstew,whichcreatesadistinctivecombinationofsubtle,pleasant
flavours.

Keynutrients:calcium,manganese,iron,vitaminK,anddietaryfibre.

Cardamom
Cardamomisamemberofthegingerfamily.Itsflavourisgrapefruitlikeand
floral,withahintofmenthol.CardamomisusedextensivelyinScandinavianand
Indiancuisines.Itisoftenusedinholidaybreads,fruits,andsweetvegetables
suchaswintersquash,pumpkin,andsweetpotatoes.Useitalsowhenmaking
homemadecurrypowder.

Keynutrients:calcium,iron,magnesium,phosphorus,potassium,zinc,
manganese,vitaminC,vitaminsB1,B2,B3,anddietaryfibre.

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Pepper
Peppersfromvinesbelongtoadifferentfamilythantheredorcapsicum
peppers.Blackpepperisthedried,unripeberry,orpeppercorn,ofatropical
perennialvine.Whitepepperismilderinflavour.Bothpeppersareuniversally
popular.Theymaybeboughtaswholepeppercorns,aswellascracked,and
coarselyorfinelyground.
Pepperhasuniversalapplicationstovirtuallyalldishes,dependingonthetaste
preferencesoftheconsumers.

Keynutrients:calcium,iron,copper,manganese,magnesium,potassium,
vitaminsCandK,anddietaryfibre.

Ginger
Gingerisoneofthebestknownofallspices,andisnowgrownalloverthe
tropics.Gingerisavailableinbothfreshanddriedforms.Thedriedismorespicy
andintenseinflavouring,andthefreshismoresubtle.
Gingerisusedinnumerousfoodsincludingbeverages,biscuits,cakes,fish,
sauces,andspicemixtures.
ItisusedmostlyinsweetpreparationsinEuropeanandNorthAmerican
cooking,buttheOrientusesitextensivelyforchutney,fish,meat,andpickles.

Keynutrients(groundginger):iron,magnesium,potassium,selenium,
manganese,vitaminsB6andE,anddietaryfibre.Thegingerrootalso
containsvitaminCandtracesofcopper.

Saffron
Saffronspiceconsistsofdriedstigmasgatheredbyhandfromtheflowerofthe
saffronbulb,whichisalowgrowingperennial,possiblynativetoGreece,Asia
Minor,andIran.Itisveryexpensive,becauseonepoundofsaffronrequires
about225,000stigmas.
Saffronisusedtoimpartflavourandcolour(yellow)andisessentialinsome
EuropeandishessuchasthewellknownSpanishchickenricedish,ArrozCon
Pollo.

Keynutrients:iron,potassium,magnesium,manganese,vitaminsB6andC.

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Mustard(seeds)
Mustard,amemberofthecabbagefamily,isgrownforitsleaves,whichareused
insaladsandconsumedasgreens,anditspungentseeds.Mustardseedswhen
dryareodourlessandflavourless.Whenitismixedwithwater,achemical
reactionproducesanessentialoilthataccountsforthehottasteofmustard.This
essentialoiliseasilydestroyedduringcooking,soitisbesttoaddmustardatthe
lastminute.
Wholemustardseedsareusedasflavouringduringpicklingandtoadd
pungencytomanyfoods,includingpickles,meats,andsalads.
Powdereddrymustardproducesasharp,hotflavourwhenitismoistened.Make
suretousetheresultingpasteimmediately.Thisisusedforroastbeef,mustard
pickles,sauces,andgravies.
Preparedmustardisamixtureofpowderedmustardwithsalt,spices,andlemon
juice,withwineorvinegartopreservethemustardspungency.
Mustardleavesareharvestedwhiletenderandeatenasgreens.Mustardgreens
areanexcellentsourceofvitaminsA,B,andC.

Keynutrients(powderedmustard):calcium,iron,magnesiumphosphorus,
manganese,andsignificantamountsofselenium,anddietaryfibre.

Nutmeg
Nutmegcomesfromanevergreentreethatproducesayellowplumlikefruit,
insideofwhichistheseedthatisknownasnutmeg.Amembranecoveringthe
kernelprovidesmace,anotherspice.
Groundnutmegishighlysuitableforsweetfoodsandgoesverywellwithmeat,
spinach,sweetpotatoes,andvegetables.

Keynutrients:significantmanganesecontent,anddietaryfibre,butitis
highinsaturatedfat.

Paprika
Paprikacomesfromsweetredpepper.Thepepperpodsaredriedandground,
afterremovingthecoreandseedstoreducethepungency.Paprikaisthe
nationalspiceofHungaryandisusedextensivelyinSpanishcooking.
Hungariangoulashisnothingwithoutpaprika.Thespiceisusedtoaddflavourto
chicken,fish,meats,tomatocatsup,andtomatojuice.

Keynutrients:magnesiumphosphorus,copper,manganese,iron,
potassium,vitaminsA,B1,B2,B3,B6,CandE.

Combinations
Theartofcookingessentially
involvestheskillofcombining
herbs.Itistypicaltofavour
onlyoneortwostrongly
flavouredherbsandspicesin
adish,butthefollowing
combinationsmakefor
interestingexceptions.

BouquetGarni
Simplytieparsley,thyme,andbayinabunchedbouquetgarni,toaddflavourto
stocks,soups,saucesandstews.
Bouquetsgarnisarelittlebundlesofaromaticherbsandspices.Theideaisto
containtheherbssothatonlytheirflavour(noflecksorfragments)will
permeatethefood.Thebouquetgarnicanbemadeinvariousways:freshsprigs
ofseveralherbstiedupinastring;freshordriedherbstiedinacheeseclothbag,
orstuffedinastainlesssteelteaball;orfreshordriedherbsclampedbyastring
betweentwostalksofcelery.Alwaysmakethestringlongenoughsothatthe
looseendcanbetiedtothepothandlethisfacilitateseasyretrievaland
removal.
Theclassiccontentsofbouquetsgarnisareparsley,thyme,andbay.
Peppercorns,wholeallspice,wholecloves,celeryleaf,tarragon,ormarjoramare
occasionallyadded.Youmaywanttocomeupwithyourownbouquetideas.For
instance,acombinationoflemonpeel,wholepeppercorns,andgarliccanimpart
interestingflavourstosimmeringvegetables.Or,abundleofcinnamonstick,
orangeand/orlemonpeel,andnutmegcanbeusedtoflavourwarmapplecider.
Youcanmakebouquetgarnisinadvanceincheeseclothbagsandfreezethem.
Addthebundletosimmeringfooddirectlyfromthefreezer.

FinesHerbes
Finesherbesconsistsofchervil,chives,parsley,andtarragon.Thecombinationis
oftenstirredintosalads,sauces,andvegetables.
Finesherbesmaybefreshlymincedandaddedtoomelets,sautsandother
recipesattheverylastminuteofcooking.Finesherbesareespeciallyalluring
becauseofthefreshnessoftheherbsandtheharmoniouscombinationthat
createsasatisfyingflavour.

QuatreEpices
QuatreepicessimplymeansfourspicesandisusedinFrenchhautecuisineto
flavourroastmeats,poultry,hardyvegetables,ordesserts.Thefourspicesarea
groundcombinationofanyofthefollowing:cloves,mace,nutmeg,ginger,
cinnamon,blackpepper,orwhitepepper.Quatreepiceswithoutpeppersare
usedtospicepumpkinpies.

CurryPowder
Thereisnocurryplantusedtoproducecurrypowder.Actually,currypowderis
acombinationofmanyaromaticspicesincludingcorianderseed,cuminseed,
nutmeg,mace,cardamomseed,whitemustardseed,blackmustardseed,
turmeric,fenugreekseed,chilli,ginger,peppercorns(whiteorblack),garlic,
allspice,cinnamon,cayenne,andfennelseed.Theseareallgroundintopowder.

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CurrypowderisanecessityinEastIndiancuisineandhasbeenimportedto
SoutheastAsianrecipes.Thaicurries(exceptforThaiMuslimcurry)donot
includesweetspiceslikecinnamon,ginger,nutmeg,andmaceandincludelotsof
freshbasil.Thaicurrypowdersarecommonlycombinedwithaliquidandused
aspastes.
Toenlivenitsexceptionalaroma,currypowdershouldalwaysbeheatedbefore
eating.

ChilliPowder
Chillipowderisacombinationofgroundspicesandherbsthatalwayscontain
driedchilliplusaselectionofgarlicpowder,oregano,allspice,cloves,cumin
seed,corianderseed,cayenne,blackpepper,turmeric,mustardseed,and
paprika.Aswithalldriedspiceandherbcombinations,chillipowderisbest
whengroundasneededandheatedbeforeeating.Ifyoumustmakechilli
powderahead,storeitinatightlycoveredglassjarkeptinacool,darkplace.

ChineseFiveSpicePowder
Chinesefivespicepowderisadried,groundcombinationofSzechuan
peppercorns,cinnamon,cloves,fennel,andstaranise.Thecombinationisused
forseasoningandasacondiment.Fivespicepowderprovidesitsbestflavours
whengroundasneededandheatedbeforeserving.Ifyoureusingfivespice
powderasacondiment,toastitfirstinadrysautpan.Ifyoumuststorefive
spicepowder,keepituntoastedinatightlycoveredglassjarinacool,darkplace.

PicklingSpice
Picklingspicetypicallycontainsdillweedand/ordillseedalongwithanyofthe
following:driedchilli,mustardseed,bay,allspice,whiteorblackpeppercorns,
cinnamon,cloves,corianderseed,turmeric,cardamom,ginger,celeryseed,
garlic,mace,andnutmeg.Thebasicideaistochoosespicesaccordingtotheitem
youwanttopickle.Cucumberpickles,forinstance,maybeenhancedbydill,
mustardseed,celeryseed,garlic,andblackpeppercorns.Whileyoucould
combinecinnamon,nutmeg,bay,andpeppercornstopicklecarrots.

GaramMasala
GaramMasalaisanorthernIndianspiceusuallyaddedtomeatdishesasafinal
seasoning.GaramMasalacombinescardamonpods,bayleaves,black
peppercorns,cuminseeds,corianderseeds,cinnamonstickandclovestogether
andgroundtoafinepowder.GaramMasalaisbeststoredinasmallairtight
containeruntilneeded.

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Growing and Storing Your Own

Herbs & Spices

Areliablewaytoassureyourselfofareadysupplyofherbs,especiallythosenot
easytoobtainand/orthosethataremosttastywhenusedfresh,istogrowthem
inyourownherbgarden.Allyouneedissomespaceandgoodsoilfora
utilitariangardenofkitchenherbs.Onceplanted,herbsprettymuchtakecareof
themselves.
Thebesttimetogatherherbsismidmorning,afterthedewisgonebutbeforetheheatofthe
sunhascausedessentialoilstoevaporate.Ifyoureharvestingherbsfordrying(orother
preservationmethods),trytotimeitforthemost
desirableconditions.Theidealweatheristwo
consecutivedaysofsunafteradayofdeep
wateringorsoakingrain.
Thisensurestheleaveswillbechockfull
ofnutrientsandessentialoils
Herbsandspiceslosetheir
flavoursandaromatic
substancessoonafter
crushingorgrinding.This
onlymeansitisimportantto
pickfreshherbsand,inthe
caseofdriedherbsand
spices,togrindorcrushthem,
ascloseaspossibletothetime
ofactualuse.
Beforeyouprepareherbsfor
longerstorage,ithelpstoplacethe
cutstemsinajarofwaterandputthe
freshpickedherbsintherefrigeratorfor
anhourortwobeforecleaningthem.

Health Benefits

HealthBenefits
Manyherbsusedinthekitchenhavealsobeenusedformedicinalpurposes.This
isatestamenttothehealthbenefitsthatherbsandspicescanprovide.The
nutrientcontentsofpopularherbsandspicesareloadedwithvitamins,minerals,
andantioxidants,whichstrengthenyourimmunesystemandhelpprotect
againstdiseases.Amoredetailedviewofvitaminandmineralcontenthasbeen
providedabove.
Itmaycomeasasurprisethatasingleteaspoonofchillipowderorpaprikahas
enoughvitaminA(intheformofbetacarotene)tofulfil16%ofyourdaily
requirement.Manyculinaryherbsandspicealsopossessdistinctantibacterial
properties,whilethreeofthemgarlic,oreganoandallspicearepowerful
enoughtofightvirtuallyallmicrobes.
Scientificstudieshaveshownthattheseantibacterialpropertiesbecomemost
effectivewhenseveralherbsandspicesarecombined.Thevariouscombinations
developedbymanyculturesreflectthisantibacterialsynergy.Researchershave
observedthattheherbsandspiceswiththemostpotentantioxidantproperties
originatefromwarmerclimates.Thisreconcileswiththefactthatmicrobesand
peststhatspoilfoodsthrivefasterinhighertemperatures.
Beyondthescience,however,youcannoticethatflavourfulfoodsorevenjust
theanticipationofflavourfilledmealassuggestedbyalluringappearanceand
enticingsmellsprovokedbyherbsandspicesstimulatesalivasecretionsin
yourmouth.Salivacontainsanenzymeimportantindigestionofstarches;it
moistensandsoftensfoodforeasierswallowing.Theflavoursalsotriggerthe
stomachtoproducegastricjuicesnecessaryfordigestingyourmeal.Themore
appetisingtheflavoursinyourfood,thebetteryourdigestionwillbe.Withmore
efficientdigestion,youwillbebetternourishedandhealthier.

http://www.paleocookbook.com
http://www.paleocookbook.com

5min With Nikki Young

Author of the Paleo Cookbook Series

Do you think the worddietgives people the wrong impression of paleo living?
I think it can give people the wrong impression, mainly because the word 'diet' is so strongly used
within weight loss fads and recommended approaches to eating for a particular aim in achievement, for
instance a bodybuilding dietary program or dietary program to help with a certain illness. But, diet is
also a word that is associated with the foods that are consumed by somebody, and it's not the wrong
term to be used. In saying that as well, people who follow the paleo principles of eating also come to
live a paleo lifestyle which goes deeper then just the food sources consumed.

Would you stop living paleo for a million dollars?

Definitely not. You can't put a price on your health and I definitely don't put one on mine.

Why do you think paleo has become so popular with CrossFit, and vice versa?
CrossFit is about getting the best results, being the best athlete and being in the best health, and
ultimately diet is a significant part of being able to recover well after exercise, it plays a significant part
in reducing illness, it plays a significant part in ensuring energy levels are high and performance is high
as well. There's no doubt that people who have combined paleo with CrossFit are seeing amazing
changes in their physique and in their health which ultimately comes down to providing the body with
the nutrition it needs, as well as an exercise program that keeps the body in good functional strength
and conditioning that the human body ultimately needs and wants to do.

What advice would you give to someone who wants to live paleo but hates cooking and has
little spare time?
Knowing how to create paleo friendly meals really is an essential part of being able to follow the
principles of the paleo diet. Unfortunately, it is extremely difficult to live purely on relying on someone to
create every single meal for you when you need it. Your partner or family member can't wait on you
hand and foot every time you are hungry, and if you don't know how to create some simple paleo
meals, then it can start to become difficult to maintain long-term. At the end of the day, the paleo diet
can be maintained long-term by anybody, but there are areas of an individual's lifestyle that need to be
taken into consideration to make the maintenance easy, and if the kitchen is unfamiliar territory, then
my best advice is to learn how to create your favourite paleo meals and start to enjoy being in the
kitchen.
If you had to give paleo followers three tips to help them convince others around them to try the
paleo diet, what would they be?
I would first try and see where they need the most help, i.e if they don't understand why dairy and
grains should be avoided, explain this area to them.
Tell them about your success, ailments that you have overcome, how much energy you have, even how
much weight you have lost since following the paleo diet. Testimonials and success stories can really
play a huge part in convincing someone that paleo is healthy and it delivers positive change.

Tell the person that you will be there for them to help support them, if they have any questions about
not understanding why they shouldn't be eating certain foods, help them to educate themselves why. If
they feel like going off the diet because they aren't feeling well, be there for them to help them get
through the tough times, because if they can stay paleo for 30 days with your support, it will most likely
lead them to a healthy lifestyle that they will notice and stick with long-term.

If you had to pinpoint one aspect of going paleo that has dramatically changed your life, what
would it be?
Ultimately, I feel that my decision to follow the paleo diet has come back on helping so many people all
around the world. My passion for cooking in conjunction with paleo eating has been the reason for
putting together and creating my Paleo Cookbook series. Hearing people's success stories, and
hearing that people are achieving great changes in their health and are following the paleo diet longterm through the help of my cookbooks, has really changed my life for the better and is also something
that I'm proud of.

This Is The Healthiest And Most Beneficial Diet We Can Follow

Imagine seeing and feeling more results in your body and health in a week than you ever have in a
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These are the results tens of thousands of people continue to experience on a daily basis and that I
have experienced as well thats why Im a huge advocate for the paleo diet and I believe you too can
experience how amazing it is to suddenly be able to go through your days with more energy, while
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