Herbs and spices – while oftentimes an afterthought, aim to move them towards center stage. When you hear the word, antioxidant, think herbs and spices. Of the top 12 richest food sources of antioxidants, 10 of them are herbs and spices. Additionally, herbs and spices offer anti-microbial and anti-inflammatory properties as well as potential protection against cardiovascular disease, neurodegeneration, type 2 diabetes, and cancer. Lastly, when you hear the word, flavor, think herbs and spices. Herbs, both fresh and dried, dramatically enhance the flavor of almost any dish without relying on unnecessary fat or salt.

Herbs contain a host of phytochemicals, which are protective compounds found in plant foods. These phytochemicals lead to beneficial health properties. Some examples are noted below:

• Basil contains compounds that have been shown to help prevent cancerous changes.

• Cinnamon is helpful in lowering blood sugar levels, fighting inflammation, and has been shown to lower cholesterol and triglyceride levels.

• Dill is used to facilitate digestion, manage insomnia, and fun fact, may also serve as a quick cure to hiccups.

• Garlic inactivates carcinogens and has been shown to be protective against heart disorders and high blood pressure.

• Ginger is used to help digestion, reduce nausea, and help fight the flu and common cold.

• Parsley contains myristicin, which inhibits tumor formation.

• Peppermint oil (particularly in an enterically coated form) is helpful to relieve IBS pain.

• Sage helps to improve brain and memory function.

• Turmeric and its active component, curcumin, possess anti-inflammatory, antioxidant, and antimutagenic effects.

How to use herbs:

• Add fresh herbs to hot foods just a few minutes before serving; fresh herbs can lose their flavor when heated.

• Because fresh herbs offer a more subtle flavor than their dried counterparts, you can use them more generously. If substituting fresh herbs for dried herbs in a recipe, triple the amount. For example, if a recipe calls for 1 tsp dried herbs, use 1 tbsp fresh herbs (or more)

• Add fresh herbs to cold foods at the beginning of preparation to allow their flavors time to develop.

• Add dried herbs and spices at the beginning of cooking to allow time for the flavors to develop.

• You only need to remove twiggy, wiry or woody parts of herbs. It's OK to chop up soft stems.

• Store fresh herbs in the refrigerator. Dried herbs & spices should be stored in an airtight container in a cool, dry, and dark space.

Vegetable Herb Combinations:

• Green beans with lemon basil, dill, rosemary

• Broccoli with lemon basil, marjoram, mustard, thyme

• Beets with allspice, nutmeg

• Corn with chives, dill, rosemary

• Cucumbers with basil, dill, parsley

• Eggplant with oregano, parsley

• Mushrooms with garlic, sage

• Peas with marjoram, mint

• Squash with cardamom, ginger, nutmeg

• Spinach with garlic, chives, lemon balm, marjoram, tarragon

• Carrots with chervil, dill, mint, tarragon

• Tomatoes with basil, cilantro, oregano, dill

Want more? Take a look at this Food Herb & Spice Pairing Chart.

Below are some delicious recipes highlighting various herbs and spices. Hope you enjoy them!

Fiery Carrot Avocado Soup
From the kitchen of Café Gratitude

Every time I make this recipe, I say that I need to make it more frequently. It’s full of flavor, refreshing, and satiating all in one.

Ingredients

• 2 cups carrot juice

• 1 large avocado (save a bit for the garnish)

• 1 Tablespoon + 1 teaspoon minced ginger

• 1 Tablespoon + 1 teaspoon lemon juice

• ½ jalapeño pepper

• ½ teaspoon chopped garlic

• 1/4 teaspoon cayenne pepper

• 5 mint leaves

• 15 large basil leaves

• 1 Tablespoon + 1 teaspoon olive oil

Instructions

Place all ingredients in blender. Purée until smooth. Taste and adjust seasonings if necessary. Pour into 3 or 4 bowls and garnish with a mint leaf or a thin slice of avocado.

Makes 3 cups, serves 3-4.

Golden Milk
This recipe is an excellent anti-inflammatory beverage - a great way to get more turmeric into your diet.

From the kitchen of a fellow patient who lives in Hawaii and grows her own turmeric.

Ingredients

• 2 cups milk of your choice – almond, coconut, oat, etc.

• 1-inch fresh turmeric root, roughly chopped

• ½-inch fresh ginger root, roughly chopped

• 1 cinnamon stick

• 1 tablespoon honey

• Hearty pinch of black pepper

Optional ingredients

• 2-3 whole cardamom pods [may be helpful to improve digestion]

• Pinch of cayenne [may be helpful to clear sinuses]

• 2-3 whole black peppercorns

• 1 teaspoon pure vanilla extract

Instructions
Combine all ingredients in a saucepan and bring to a light boil. Stir until honey is melted. Reduce heat to very low and allow to barely simmer for 30 minutes. Strain and enjoy.