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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

The Paleo Cookbooks provide you with a range of dishes for

every occasion - from light no-fuss meals through to dinner
parties, family celebrations and summer salads.

Using foods provided by Mother Nature that provide the

framework and principles for healthy living, these exciting and
flavorsome recipes using foods which are basic to our biology
system will help you experience wonderful
and our digestive
results in your health and help to achieve positive results such

as:

Increased Energy
- Increased Sex Drive - Clearer,
Smoother Skin - Weight Loss Results - Better
Performance and Recovery from Exercise - Stronger
Immune System
These paleo recipes are easy to follow and use wonderfully
fresh ingredients, with the emphasis on flavor and visual
appeal. The Paleo Cookbook provides a wealth of ideas and
recipes for a collection of mouth watering meals.
Simple and Easy to Create Recipes with clear step by step
instructions you will be able to produce paleo friendly meals
that get rave reviews from friends and family every- time!

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