RECIPES

FOODS AND VITAMINS FOR YOUR BODY A TREAT FOR YOUR KIDS THE FLAVOR OF HERBS AND SPICES

Greek Stuffed Chicken INGREDIENTS

DIRECTIONS

• 3 tbsp. extra-virgin olive oil • 1 tbsp. lemon juice • 1 tbsp. chopped dill, plus more for garnish • 1 tbsp. chopped parsley, plus more for garnish • 2 cloves garlic, minced Kosher salt Freshly ground black pepper • 4 skinless boneless chicken breasts • 1 zucchini, halved and thinly sliced • 2 medium tomatoes, halved and thinly sliced • 1/2 red onion, sliced into half moons • 2 lemons, halved and thinly sliced • 1 c. crumbled feta • 1 c. shredded mozzarella

1. Preheat oven to 400º. Place chicken on a cutting board and make 5 slits in each breast, being careful not to cut through completely. Transfer to a small baking sheet.

2. In a small bowl, whisk together olive oil, lemon juice, dill, parsley, and garlic. Drizzle over chicken breasts, making sure olive oil mixture gets in the slits. Season with salt and pepper.

3. S t u f f e a c h c h i c k e n b r e a s t w i t h zucchini, tomatoes, red onion, and lemons. Sprinkle crumbled feta and mozzarella on top.

4. Bake until chicken is cooked through and no longer pink, about 25 minutes.

Garnish with more dill and parsley.

Serve warm.

Mini Frittatas with Spinach and Cheese INGREDIENTS FOR 4 PEOPLE :

DIRECTIONS

• Nonstick vegetable oil cooking spray • 2 Tbsp. extra-virgin olive oil • 1 large leek, whites and tender green parts halved, thinly sliced, and washed well • 1 lb. spinach, tough stems removed and rinsed well • 6 eggs • 1 cup ricotta • 1/3 cup grated Swiss cheese • 1/3 cup grated Parmigiano Reggiano cheese • Salt and freshly ground pepper

• 1. Heat oven to 425°F. • 2. Coat 4 small baking dishes with cooking spray. Set aside.

• 3. Heat olive oil in a large pan over medium heat. Cook leek until soft, 2 to 3 minutes. Add spinach and cook 3 to 4 minutes. Drain in a colander and squeeze out excess water.

• 4. Lightly whisk eggs in a bowl. Stir in ricotta, Swiss cheese and Parmigiano Reggiano cheese, spinach mixture, salt and pepper.

• 5. Spoon into baking dishes; bake about 20 minutes, or until eggs fluff up and top is lightly browned

I love spinach, but feel free to experiment with your favorite ingredients.

Light Eggplant Parmigiana

DIRECTIONS

1. Cut the eggplant lengthwise, into ¼-inch slices. Layer the slices in a large colander and sprinkle each layer with salt. Cover the eggplant slices with a small plate and weigh them down by placing something heavy, like a can of tomatoes, on the plate. Let the eggplant rest for at least 1 hour, so INGREDIENTS FOR 4 PEOPLE : that it can expel its bitter juice. Rinse under running water and pat dry with • 3 lb. eggplants paper towel.

• 1 28 oz. can crushed tomatoes 2. While the eggplant is draining, prepare • 2 garlic cloves the tomato sauce. Heat a couple • 1 8 oz. mozzarella, cut into small tablespoons of olive oil in a saucepan, cubes brown the garlic cloves, and add the • 1 cup of freshly grated Parmigiano tomatoes. Cook for about 15 minutes Reggiano and season with salt and pepper.

• basil leaves 3. Preheat the oven at 350°F. Place the • extra-virgin olive oil eggplant slices in 1 layer on a baking • salt and pepper sheet and bake for about 15 minutes.

4. Spread a few tablespoons of tomato sauce on the bottom of a 13×8-inch baking dish. Arrange the slices of eggplant in 1 layer over the sauce.

Top with a few more tablespoons of sauce, some mozzarella and some Parmigiano. Sprinkle a few basil leaves on top. Continue layering until you run out of eggplant and top the last layer of eggplant with sauce and Parmigiano.

5. Bake for about 40 minutes, until the cheese has melted and the top is slightly browned. Remove from the oven and let cool for 10 minutes before serving.

Beef Strips over Arugula with cherry tomatoes and shaved Parmigiano Reggiano INGREDIENTS FOR 4 PEOPLE: • 1 lb. boneless top sirloin steak, cut crosswise into very thin slices • 5 oz. arugula • shaved Parmigiano Reggiano cheese to taste • 12 oz. cherry tomatoes, halved • 2 garlic cloves, peeled and smashed • 3 large shallots • 1/3 cup extra-virgin olive oil • 1/3 cup balsamic vinegar • salt and freshly ground black pepper to taste 1. Arrange arugula on a platter.

2. Heat olive oil in a large pan over medium-high heat and cook garlic until golden.

Discard garlic and add meat to the pan at once. Add salt and pepper and toss with tongs to color evenly, for about 1 minute. Arrange steak over arugula. Add shallots and vinegar to the pan and cook for 1 minute on medium heat. Add the tomatoes and cook for another minute, until the sauce has slightly thickened.

Add salt and pepper.

3. Pour dressing over steak, cover with shaved Parmigiano and serve immediately.

Tuna with Beans Salad INGREDIENTS FOR 4 PEOPLE: • 2 cups canned cannellini beans, washed and drained • 1/3 cup extra virgin olive oil • 1 small red onion, finely sliced • 2 Tbsp. finely chopped parsley • 3 5-oz. cans of tuna in olive oil, drained

DIRECTIONS 1. Mix beans, onions, and olive oil in a shallow serving dish. Season with salt and pepper and toss well.

2. Break the tuna into bitesized pieces and add to beans. Add parsley, mix well, and serve.

Spaghetti al Pesto INGREDIENTS FOR 4 PEOPLE: • • • • • •

1 lb. spaghetti 2 cloves of garlic, peeled 2 cups basil leaves, packed 2 Tbsp. pine nuts 1/2 cup extra-virgin olive oil 1/3 cup freshly grated Parmigiano Reggiano cheese • 2 Tbsp. freshly grated Pecorino cheese • Salt and pepper to taste • Bring a large pot of salted water to a boil.

• Combine basil, garlic, and pine nuts in a food processor and pulse a few times until finely chopped.

• A d d c h e e s e a n d p r o c e s s u n t i l combined.

• While the food processor is on, add the olive oil in a stream, until fully incorporated and smooth.

• Add salt and pepper to taste.

• Once the water is boiling, add pasta and cook until al dente. Drain, reserving 1 cup of water.

• Place pasta in a large bowl and incorporate pesto. If the consistency of the pesto is too thick, add some of the reserved cooking water. Toss well and serve immediately.

Wild Mushroom Risotto • • • • • • • • •

2 cups Arborio rice 6 tbsp unsalted butter 1 lb fresh wild mushrooms 2 tbsp olive oil ½ cup dry white wine 10 cups chicken stock 1 shallot, finely chopped ¼ cup freshly grated Parmesan Salt and pepper to taste

1. Melt 3 tbsp of butter in a large sauté pan over medium high heat. Add 1/2 of mushrooms and sprinkle with salt.

Sauté the mushrooms until tender, about 3 to 4 minutes. Set the mushrooms aside in a dish. Repeat until all are done.

2. Bring the chicken stock to a simmer and keep warm. Melt 1 ½ tbsp of butter and olive oil in a heavy sauce pan over medium low heat. Add the shallots and sweat for about 1 minute.

Add the rice and coat the grains thoroughly, then increase the heat to medium. Stir until the grains begin to look translucent, about 3 minutes. Add the white wine and stir constantly until the liquid is absorbed. Add 1 cup of chicken stock; stir until almost all the stock is absorbed, about 1 minute.

3. Continue adding stock 1 cup at a time, stirring the rice constantly until all the stock is absorbed before adding more. When rice is about ¾ of the way cooked, about 10 minutes, add the mushrooms, then continue to add stock until the rice is tender but still firm to the tooth and the risotto is creamy.

4. Stir in the Parmesan cheese and 1 tbsp of butter at room temperature.

Transf e r

risotto into a serving bowl. Garnish with additional mushrooms and fresh chives.

New England Crab Cakes • • • • • • • • • • • • • •

½ red pepper, finely diced ¼ cup mayonnaise 3 scallions, thinly sliced 1 large egg, beaten 1 tbsp Dijon mustard 2 tsp lemon juice 3 tbsp vegetable oil 1 ½ tsp Old Bay seasoning 1 pound lump crab meat, cartilage & shells removed 1 ¼ cup panko breadcrumbs ¼ tsp kosher salt 1/8 tsp ground black pepper Fresh dill for garnish

• Combine mayo, red pepper, scallion, egg, mustard, lemon juice and Old Bay seasoning in a bowl and whisk together. Add the crab meat, breadcrumbs, salt and pepper and fold in, being careful not to overmix.

Chill for at least one hour.

• After one hour, remove crab mixture from refrigerator and form patties as big or small as you wish, making sure to keep them about 1 inch thick.

• Heat skillet and add oil. When pan begins smoking, add in crab cakes, being careful not to overcrowd. Fry them for about 4-5 minutes per side or until golden brown and crispy.

Remove and set aside on a paper towel until ready to serve.

• Plate with your favorite dipping sauce and enjoy.

Heirloom Tomato Tart

• Roll out dough about 10-11 inches in diameter. Lightly but thoroughly oil the tart pan with oil. Place dough over tart pan. Trim off excess and lightly press dough into sides and bottom using your fingers. Chill for about 10 minutes.

• Preheat oven to 400F. In a large bowl, combine the ricotta, Parmesan, Asiago, basil, salt and pepper and stir. Season to taste with more salt and pepper. Cover in plastic wrap and let chill.

• Remove tart pan and line with tinfoil. Pour in pie weights or dried beans, place on cookie sheet and bake for about 10 minutes. Remove the tinfoil and pie weights and bake for another 10 minutes or until golden brown. Remove and let cool.

• Once pie crust is cooled, add the filling and place tomatoes on top. Garnish with basil and serve.

• 2 cups ricotta • 2 c u p s P a r m e s a n , grated • ½ cup Asiago, grated • ½ cup basil, chiffonade • 1 pre-made pie crust • 1 lb heirloom tomatoes, • thinly sliced • Basil leaves for garnish • Salt & pepper to taste

Oysters Rockefeller • 4 oz unsalted butter • 2 g a r l i c c l o v e s , minced • 1 o z P a n k o b r e a d crumbs • 2 s h a l l o t s , f i n e l y chopped • 1 fl oz Pernod • 2 cups chopped fresh spinach • 2 tablespoon olive oil • ¼ c u p g r a t e d Parmesan • 1 t b s p c h o p p e d parsley • 18 oysters on half shell • Salt and pepper • Rock salt

• Melt butter in skillet.

Sautée the garlic for 1 minute. Add shallots and spinach and cook for 2 minutes until the spinach wilts. Deglaze the pan with Pernod.

Season with salt and pepper. Allow the mixture to cool down.

• Place bread crumbs in a mixing bowl and add reamining garlic butter. Finish by adding the olive oil, Parmesan cheese and parsley and then season with salt and pepper. Spoon spinach mixture on each oyster followed with the bread crumb mixture.

• Sprinkle a baking pan with rock salt; arrange the oysters in the salt to steady them. Bake in a preheated oven at 450F for 10 minutes or until golden brown. Serve oysters with lemon wedges.

Edamame falafel with roasted veg INGREDIENTS For the falafels

For the vegetables

• 500g/1lb 2oz frozen soya beans, defrosted • 1 small red onion, finely chopped • 2 garlic cloves, crushed • ½ small bunch coriander, leaves and stalks finely chopped • 1-2 tsp ras-el-hanout, to taste • 1 free-range egg, beaten • 2 tbsp toasted sesame seeds • 2 tbsp dry breadcrumbs • Sea salt and freshly ground black pepper, to taste • Olive oil cooking spray

• 1 r e d p e p p e r , s e e d s r e m o v e d , quartered • 1 yellow pepper, seeds removed, quartered • 2 courgettes, cut into long batons • 1 aubergine, halved lengthways then sliced into half moons • 1 tsp sweet smoked paprika • 1-2 tsp sherry vinegar, to taste • ½ small bunch coriander, torn

For the dip

Method

• ⅓ cucumber, roughly peeled, seeds 1. Preheat the oven to 200C/400F/Gas removed, finely chopped 6. Pat the soy beans dry with kitchen • 1 small garlic clove, crushed paper to remove as much excess • 100g/3½oz fat-free Greek yoghurt moisture as possible. Put the beans • 1 lemon, juice of ½, remainder cut into into a food processor and blend to a wedges for serving rough paste. Tip into a bowl, combine • small handful mint, leaves shredded with the remaining falafel ingredients (except the olive oil) and season, to taste.

2. Shape the mixture into golf ball-sized balls and place on a baking tray. Spray with a little oil and then bake for 15-20 minutes, or until golden-brown.

3. For the vegetables, put the vegetables onto a baking tray. Spray with a little olive oil, and sprinkle over the smoked paprika. Season with salt and pepper and cook alongside the falafel in the preheated oven for 20 minutes.

4. Meanwhile make the dip. Combine the cucumber with the garlic, yoghurt, lemon and mint and season to taste.

5. Once the vegetables are tender and the falafel golden-brown and crisp on the outside, remove from the oven.

Season the roasted vegetables with a drizzle of sherry vinegar and mix in the coriander. Serve with the yoghurt dip and a wedge of lemon on the side.

A TREAT FOR YOUR KIDS

Vanilla Sugar Cookies

Prep Time 25 mins Cook Time 15 mins Total Time 40 mins

Perfectly shaped vanilla sugar cookies, decorated with colorful sprinkles. These are easy to make and they look super festive for Christmas and other holidays without much effort.

Course: Dessert Cuisine: American Servings: 40 cookies Calories: 96 kcal

INGREDIENTS

INSTRUCTIONS

• 3 cups all-purpose flour , sifted or • 1. I n a m e d i u m b o w l , c o m b i n e aerated – see my notes below together flour and salt and mix.

• 1/4 teaspoon salt • 2. In a separate bowl, using electric • 8 oz unsalted butter (226 grams), mixer, beat softened butter and room temperature (let the butter granulated sugar until light in color from refrigerator sit on the counter and fluffy. Add an egg and vanilla – for about an hour or so), not melted continue beating for a couple minutes. but softened Turn off the electric mixer, add flour• 1 cup sugar salt mixture and then continue beating • 1 egg on low speed until well-combined but • 2 teaspoons vanilla extract pure without over mixing.

• 3. R o l l d o u g h i n t o 1 - i n c h b a l l s .

Roll these cookie balls in sprinkles.

Arrange on parchment-lined baking sheets, spacing 2 inches apart. Freeze until firm, for about 30 minutes.

• 4. Bake at 350 degrees F in the preheated oven for 14 minutes. Do not over-bake. Remove from the oven, and transfer to wire rack to cool completely.

No-Bake Honey Nut Cheerios Snack Bars INGREDIENTS

• 1/4 cup creamy unsalted butter (half of one stick) • 1/4 cup honey (light-colored corn syrup may be substituted and will keep the bars firmer at room temp than using honey) • 1/4 cup light brown sugar, packed • 1 tablespoon vanilla extract • 3 cups Honey Nut Cheerios (or similar storebrand cereal; plain Cheerios may be substituted for a less sweet bar) • 1 cup raisins, optional (1 cup honeyroasted peanuts, 1 cup chopped almonds, or 1 cup trail mix may be substituted) • about 1/2 cup chocolate-covered sunflower seeds, optional (I used Trader Joe’s) • pinch sea salt or Kosher salt for sprinkling, optional

DIRECTIONS 1. Line an 8-inch square pan with aluminum foil leaving overhang, spray with cooking spray; set aside.

2. In a large microwave-safe bowl, combine butter, honey, brown sugar, and heat on high power for 1 minute to melt.

3. Stop to stir. Mixture will be on the granular side, this is okay.

4. Return bowl to microwave and heat for 1 more minute on high power.

Stop to stir

5. Return bowl to microwave and heat for 1 more minute on high power. Stop to stir. On this third and final burst, mixture will become quite bubbly and foamy; use caution when removing from micro because this is boiling hot caramel and can cause burns.

6. Stir in the vanilla using caution because mixture could bubble up.

7. Stir in the cereal.

8. Stir in the optional raisins (or nuts).

9. Turn mixture out into prepared pan, packing it down firmly with a spatula and smoothing the top.

10. Optionally, sprinkle evenly with sunflower seeds and salt (the salt cuts some of the sweetness and I recommend it).

11. Cover pan with a sheet of foil (to prevent fridge smells), and place pan in fridge to set up for at least 2 to 3 hours, or overnight, or until bars are completely set before lifting out with foil overhang, slicing, and serving.

12. B a r s w i l l k e e p a i r t i g h t i n t h e refrigerator for up to 2 weeks, or in the freezer for up to 6 months. I recommend storing them in the fridge rather than room temp because they soften and get loose.

Prep Time: 15 mins Cooking Time: 45 mins to 1 hour

Baked Spaghetti Squash INGREDIENTS oregano • 1 / 2 p o u n d g r o u n d t u r k e y o r c h i c k e n • 5 fresh basil leaves, torn (optional) • s a lt & fresh ground • 1 tablespoon olive oil pepper • 1 l a r g e s p a g h e t t i • 4 10 oz ramekins squash • 1 egg • 2 cups good sauce (we use Roa’s) • 1 cup part skim ricotta cheese • 1 1/2 cups part skim shredded mozzarella cheese • 1 t e a s p o o n f r e s h

DIRECTIONS Preheat the oven to 350 degrees. Poke the spaghetti squash 10 times and m i c r o w a v e f o r 1 0 to 12 minutes stopping every 3 to 4 minutes to turn. You’ll know it’s done when the skin starts to buckle. Remove and split open. While it’s cooling off heat a non-stick pan over medium high heat for 3 or 4 minutes. Add oil to the pan and blot the turkey meat dry before adding to the pan. Space the meat out in the pan and cook until it is just brown on both sides. As long as it is

browned, it can be a little under cooked. It will cook the rest of the way in the oven. Set aside and begin scraping out your squash with a fork. Transfer scraped squash into a colander and let drain while you are prepping the rest of the ingredients.

In a large bowl, mix together sauce, ricotta, egg, 1 cup of cheese, oregano, basil and salt & pepper to taste. Mix in the drained spaghetti squash until it’s all well combined.

Place one scoop of squash

PS: If you don’t have ramekins, you can make it in a pie pan as you would a spaghetti pie.

mixture in each ramekin covering the bottom.

Layer browned meat on top of squash mixture and then place another scoop of squash on top of the meat. Sprinkle remaining cheese on top of each and place on a cookie sheet.

Bake for 35 to 45 minutes or until cheese is melted and bubbly and squash looks set. Remove from oven and let cool for 5 minutes before serving.

BAKED PARMESAN ZUCCHINI INGREDIENTS • • • • • • •

4 zucchini, quartered lengthwise 1/2 cup freshly grated Parmesan 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste • 2 tablespoons olive oil • 2 tablespoon chopped fresh parsley leaves

DIRECTIONS 1. Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.

2. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.

3. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes.

Then broil for 2-3 minutes, or until crisp and golden brown.

4. Serve immediately, garnished with parsley, if desired.

PEANUT BUTTER BANANA QUESADILLAS INGREDIENTS • • • •

2 8-inch whole wheat tortilla 4 Tbsp natural peanut butter 1 medium banana 2 Tbsp semi-sweet chocolate chips

INSTRUCTIONS 1. Spread the peanut butter over the surface of the tortilla.

2. Slice the banana very thinly and then arrange the slices over half of the tortilla. Sprinkle the chocolate chips over the banana slices and then fold the tortilla in half.

3. Cook the quesadilla in a skillet over A single serving dessert at it's best! Whips medium-low heat until golden brown up in minutes and has an ooey-gooey and crispy on both sides. sweet center with a crispy exterior.

Total Cost $0.86 recipe / $0.86 serving Prep Time 5 minutes Cook Time 5 minutes Total Time 10 minutes Servings Author Beth M

mighty tasty mini lasagnas Here’s what you need‌ marinara sauce ricotta cheese mozzarella cheese Parmesan cheese won ton wraps Italian seasoning and ground beef/sausage if desired Simply spray the cupcake pan with Pam & place one won ton wrap in each cup. Next layer sauce & cheeses, then repeat. Sprinkle with Italian seasonings & bake at 375 degrees for 18-20 minutes.

Let cool for 5 minutes & pop out with a knife. Depending on your appetite, figure 2-4 cups per person for a hearty dinner.

The Importance of Fresh Spices M

ost of us have herbs and spices in our kitchen cabinet somewhere and they often get haphazardly added to recipes and culinary creations.

Interestingly, there are many health benefits of herbs and spices, not to mention they improve the taste of so many foods! The problem is, most herbs and spices have been sitting on a grocery store shelf for a long time, and thus they don’t have much nutritional value left.

I recommend growing them yourself whenever possible, but if you can’t, always purchase high quality organic ones.

All spices originate from plants: flowers, fruits, seeds, barks, leaves, and roots. Herbs and spices not only improve the taste of foods, but can help preserve them for longer periods of time. Herbs

and Spices have antibacterial and antiviral properties and many are high in B-vitamins and trace minerals.

True sea salt, for instance, contains 93 trace minerals. Most herbs and spices also contain more disease-fighting antioxidants than fruits and vegetables.

The problem in America is that the most potent and healthy herbs are rarely used, mainly from lack of knowledge about them, while the least potent (salt and pepper) are the most commonly used seasonings. Here you have two options, whether you use the spices as whole or you acquire a spices grinder as ours:

Health Benefits of Herbs

Here is a breakdown of the health benefits of various herbs and spices that you may, or may not, have around the house. Feel free to check out Mountain Rose Herbs for any you don’t have around.

Cinnamon

breakfast to dessert. I’ve even had it in chilibefore!

Our most common uses are a tablespoon added to almond pancake batter, on apples baked for dessert or in homemade granola bars. It is a great addition

Most people have to savory foods and in cinnamon around the curry powders. house, but usually it’s been there for a few years!

Cinnamon has the highest antioxidant value of any spice. It has been shown to reduce inflammation and lower blood sugar and blood triglyceride levels.

Cinnamon has also been used to alleviate nausea I add basil to and to increase sensitivity to insulin and aid in practically everything fat burning. It provides I m a k e , f r o m e g g s t o m a n g a n e s e , i r o n a n d vegetables to soups. Basil calcium. It’s antimicrobial has anti-inflammatory properties can help extend and antiviral properties and can help prevent the life of foods.

W h i l e c i n n a m o n i s a n osteoarthritis. It has been incredibly healthy and used in digestive disorders nutritious spice, it is often and is being studied for its hard to branch out from anti-cancer properties. the most common uses of Though commonly used cinnamon: cookies, muffins in Italian cooking, Basil is and desserts. Other places a versatile herb that can in the world cinnamon is be added to practically used in savory and sweet anything. Fresh is always dishes, everything from best, but dried is ok too as

Basil

long as it is freshly dried.

Basil can be sprinkled in omelets, on baked or grilled veggies, in soups, on meats or sliced fresh into salads. Layered with tomato and mozzarella cheese, it makes a wonderful Caprese Salad.

Arrowroot

Arrowroot is a starchy herb that I keep on hand, especially since we went gluten free. It has an amazing thickening ability similar to cornstarch, and it can be added to soups, dips, baking etc.

Arrowroot can be used in place of flour for a roux or as the main baking ingredient in a gluten-free teething biscuit for kids.

It is soothing and highly digestible so it is often used in treatment for conditions like Irritable Bowel Syndrome.

Turmeric

Turmeric is often found in kitchens around the world, but is not commonly used in the U.S. It is a common ingredient in Indian foods, and a great addition to soups.

It contains Curcumin, a cancer-fighting compound.

It is more often taken medicinally in America for its ability to reduce inflammation and improve joints. For a spark of flavor, add to egg dishes, soups, meat dishes, sauces and baked foods.

Garlic

Most households have garlic around in some form or another. Fresh cloves are always best, but powdered, minced and granulated forms provide excellent flavor. This is another one that goes into everything from eggs, to

tuna salad, to baked fish for dinner. Studies show that just 2 fresh cloves a week provide anti-cancer benefits.

improve the absorption of other nutrients in foods. It has been shown to increase circulation and reduce the risk of heart problems. Though available in capsule form, it is also a great addition to many foods. In small amounts, it can be added to practically any dish, meat, vegetable or sauce.

As tolerance to the spicy flavor increases, the amount added can be

Dill has antibacterial increased also. properties but is most known for its stomach settling ability (ever wonder why pregnant women crave pickles?). It contains a variety of nutrients but loses most when heated to high temperatures.

For this reason, it is best Another wonderful used in uncooked recipes or in foods cooked at low herb that is used in many temperatures. It is a great places of the world, but is addition to any type of not as common in the U.S, fish, to dips and dressings, is mint. It has traditionally to omelets or to poultry been used to calm digestive troubles and alleviate dishes. nausea. Many people enjoy a tea made from peppermint or spearmint leaves, and the volatile oils in both have been used in breath fresheners, toothpastes and chewing gum. Externally, the oil or tea can be used to repel

Cayenne has many mosquito. This herb is health benefits and can easiest to consume in

Dill Weed/ Seed

Mint

Cayenne

beverage form, though an adventurous cook could add it to meat dishes or dessert recipes. Herbs like lemon balm, oregano, and marjoram technically belong to the mint family, but due to their pungent flavor, are usually referred to on their own. Speaking of‌

bacterial, antimicrobial Mexican or Middle Eastern a n d c a n c e r f i g h t i n g dishes. seasoning blend. It can also be sprinkled on any kind of savory foods. A couple teaspoons added to a soup will help recovery from illness.

Curry Powder

Cumin

Oregano

Oregano is a common ingredient in Italian and Greek cuisine, and they have the right idea! Oregano (and it’s milder cousin, Marjoram) are antiviral, antibacterial, anticancer and antibiotic.

It is extremely high in antioxidants and has demonstrated antimicrobial properties against food-borne pathogens like Listeria.

Its oil and leaves are used medicinally in treatment of cough, fever, congestion, body ache and illness.

Combined with basil, garlic, marjoram, thyme and rosemary, it creates a potent antiviral, anti

The second most used herb in the world after black pepper, cumin provides a distinct and pleasant taste. It is most often used in the U.S. in Mexican or Spanish dishes and in seasonings for tacos or chili. I recommend just buying in bulk and using with chili powder to season these dishes.

This will provide better flavor and save money.

Plus, have you ever read the ingredients in those little seasoning packages?

Hello MSG! Cumin has antimicrobial properties a n d has been used to reduce flatulence. It is a wonderful addition to curry powder or to flavor

Another spice mix that is not commonly used in the U.S. but you might have tasted it in Thai dishes is curry. It can have a wide variety of ingredients, but often contains turmeric, coriander, cumin, cinnamon, mustard powder, cayenne, ginger, garlic, nutmeg, fenugreek and a wide variety of peppers. With all these ingredients it has an amazing range of beneficial properties.

Curry is an acquired taste, but can be added to meats, stir frys, soups and stews.

Rosemary

If you’ve had rosemary, it was likely on a lamb dish, but its uses are much more varied. It has a high concentration of the antioxidant carnosol and research shows it

may have benefits in cancer treatment and healthy digestion and use of cholesterol. It has a pine/lemony scent and I use it most often in soap making due to its smell and ability to fight aging by rejuvenating the small blood vessels under the skin. If you aren’t ready to jump into soap-making just yet… try it on meat dishes, in soups or with vegetables. Water boiled with Rosemary can be used as an antiseptic.

Teas made with thyme have been used to treat athletes foot and vaginal yeast infections. Thyme tea can also be taken internally during illness to speed recovery. In foods, it is often used in French cooking (an ingredient in Herbs de Provence) and Italian. Add to any baked dishes at the beginning of cooking, as it slowly releases its benefits.

Thyme

One of my favorite herbs, thyme is a member of the mint family and contains thymol, a potent antioxidant (and also the potent ingredient in Listerine mouthwash).

Water boiled with thyme can be used in homemade spray cleaners and or can be added to bathwater for treatment of wounds.

Thyme water can be swished around the mouth for gum infections or for the healing of wounds from teeth removal.

Herbs & Spices Bottom Line There are many other beneficial cooking herbs and spices and I hope to write about a majority of them in time. I encourage you to branch out from salt & pepper and try all the wonderful culinary

combinations that can be made with these herbs and spices. If your local store doesn’t carry these (or others you’d like to try), you can purchase many of them online.

IT’S ALL ABOUT RETAINING THE ESSENTIAL OILS.

So why do we work so hard to deliver freshly ground spices? Did you know that spice flavor deteriorates with exposure to light, heat, air, humidity and time? They are natural enemies of spices and herbs—destroying the flavor and aroma as they

break down the essential oils found originally in the seeds or leaves.

Grinding releases their essential oils, which are volatile at room temperature and highly sensitive to air, light, heat and humidity. In traditional commercial processing,

packaging, shipping, and shelving, the flavor and aromas literally evaporate into thin air.

WHOLE SPICES ARE ALWAYS BETTER THAN GROUND, UNLESS YOU GRIND AT THE MOMENT YOU USE THAT SPICES

Whole spices are always better than ground. Whole spices contain natural oils which help the intensity of the flavour. Once spices are ground the start to dry and lose the natural oils which ultimately leads to a degradation of the flavour.

In short, ground spices are convenient but that’s all.

However, I should point out that you may still want to grind the whole spices before using depending on what the recipe calls for, but by storing them as whole spices you will keep

the natural flavour longer.

The difference between freshly ground whole spice and bought ground spice is huge.

There is also the case of dry roasting spices before grinding them which can have a significant effect, often changing the flavour of the spice.

A similar case can be made for fresh herbs rather than dried. There is no comparison for example between fresh basil and dried basil. If you have the

facility, the best source of fresh herbs is to have your own herb garden. If not, buy fresh herbs, make sure they are completely dry and store them in an airtight container in the freezer.