Herbs and Spices by Dr. Ed Bauman

Growing and Cooking with Herbs & Spices

Written by Dr. Ed Bauman

The Healing Spice Cabinet

Herbs and spices are a key component of healing foods, imparting taste, texture, aroma and nutrition.

Cornell University researchers examined 4,500 recipes from 100 cookbooks. They found that 93% contained at least one spice, with the average amount of spices per dish to be four. That average is a minimum for in the healing cuisines of Indian, Thai, China and the Mediterranean.   American food by comparison is bland and lack fresh spices, relying on sugar, salt, artificial flavors and colors.

Many Americans have lost interest in cooking and rely on take out or prepackaged, foods with numerous additives and preservatives, high in calories and low in nutrients and flavor.  Eating this way is unsatisfying and unhealthy.  When people eat fresh, natural food, they awaken an innate food intelligence that has been muted by a lifetime of poor eating habits and choices. Herbs and spices are nature’s way of reminding us that its thyme to wake up and Eat for Health™.

Herbs and Spices

1. Give food a mouthwatering aroma that stimulates the appetite
2. Blend in new taste sensations
3. Impart layers of flavor, such as sweet, salty, savory, sour, hot
4. Serve as natural tenderizer for meats and gluten grains
5. Add body and texture to dishes, acting as thickeners and binders for sauces
6. Color a dish, making it a feast for the eyes
7. Promote a robust digestive process
8. Improve liver detoxification, immune function and tissue healing

Examples of the Multiple Uses of Spices

• Turmeric adds a bitter flavor, brilliant orange color, and promotes digestion, healing of inflamed tissues and improved liver and immune functions.
• Coriander, the seed of the cilantro plant, can be used as a sweet spice with cereal, yogurt and fruit, as well as a thickener to sauces, imparting a nutty, aromatic flavor.
• Ginger root makes a delicious tea, spice for stir fry dishes, flavor for cookies, tonic for sluggish digestion and to alleviate nausea

Cooking with Herbs and Spices

In India and Indonesia, spices such as garlic, ginger, turmeric, chili are added to hot oil at the beginning of a dish to infuse the meats and vegetables that will be sautéed in them with a savory flavor. Then, later in the cooking process, the more delicate flavors from herbs such as basil, cilantro and dill will be added to finish the dish, or as a garnish to balance and cool the hot spices used earlier in the preparation.

The contrast and blending of flavors is what creates a rich and enjoyable experience for the eater and for his or her metabolic system, which responds to the symphony of taste, texture and nutrition of the culinary composition.

Herbal Cultivation: Originally, herbs grew wild in the woods, by streams and paths, and were sought out by animals for food and healing. Today, most herbs are not wild-crafted, but rather are grown commercially and sold fresh at farmers or road side markets. Dried culinary and medicinal herbs fetch a good price at natural health food stores or herbal apothecaries. Herbs do not require rich soil, abundant water or sunlight. The culinary herbs we will be featuring grow beautifully with the natural agriculture, where annuals and perennial plants are allowed to grow at their own pace without fertilizer or additional soil amendments. Healthy herbs, grown in health soil, provide concentrated macro and micro-nutrients, volatile oils and bioflavonoids that support tissue growth and repair, improve circulation, enhance digestion, absorption and cellular detoxification. They are nature’s antidote to pollution, stress, and malnutrition that lead to chronic inflammation, which over time leads to depletion of our nervous, endocrine, immune, respiratory and muscular skeletal systems. Using herbs and spices at every meal as teas and seasonings provide wonderful booster foods to turn ordinary dishes into S.O.U.L. (seasonal, organic, unprocessed and local) satisfying meals that send a positive message to our genes and cells to celebrate life and perform optimally and efficiently.

Culinary herbs are herbaceous (leafy) plants that add flavor and color to all types of meals. They have been used for centuries to preserve food due to the presence of antioxidant phytochemicals. The flavors are provided by the essential oils and oleoresins (natural plant substances) and the pungency or strength of the flavors is due to the alkaloid (organic compound) content. The antioxidant content of the herb can vary from plant to plant based upon where the herb was grown, the maturity of the plant when harvested, the plant variety and the part of the herb used. Herbs grown using natural agriculture mature slowly and as such have a superior taste, nutrient composition and influence on one’s metabolism. Home grown herbs and spices are not irradiated, which required of all commercially grown and distributed herbal products.

The parts of the plants used include the seeds, flowers, leaves and roots. If you find that low fat or low salt foods taste bland, you can use herbs to enhance the flavor of virtually any dish, including desserts. Generally, herbs are delicately flavored, so add them to your cooking in the last few minutes. It helps to taste test. Too few herbs will contribute nothing to your dish, while too many will overpower the other subtle tastes.

Health Benefits: Herbs play a significant role in the prevention and management of heart disease, cancer, diabetes, allergy, asthma, obesity, depression and cognitive decline. International research is released on a regular basis confirming the health benefits of a plant based diet, supplemented with an array of herbs and spices. Little of this comes from the US, where pharmacology is the dominant paradigm. For example:

Garlic, linseed, fenugreek (Sharma & Raghuram Nutr Res 1990), lemon grass help lower total and LDL cholesterol; garlic (half to one clove per day) also lowers triglycerides without affecting HDL cholesterol levels (Warshafsky et al., Ann Internal Med 1993).
Garlic is useful for people with mild hypertension
Garlic, onions, linseed, ginger help inhibit blood clots
Fenugreek, linseed/flaxseed, cinnamon, garlic, onions, bay leaves, cloves, cumin, turmeric (Broadhurst et al., J Agric Food Chem 2000) help improve glucose control or insulin activity
Garlic, onions, chives, leeks, mint, basil, oregano, sage, thyme, rosemary, parsley, linseed, ginger, turmeric, dill, celery, coriander, fennel, cumin, anise, caraway help protect against cancer.

Herbs, such as rosemary, sage, oregano, thyme, cilantro and parsley have significant amounts of flavonoids which can act as antioxidants to protect LDL cholesterol from being oxidized and they can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumor activity. A study published in 2002 in the American Journal of Clinical Nutrition (Knekt et al) showed that a higher intake of plant bioflavonoids is linked to lower incidence of heart disease and stroke, and is more protective than Statin drugs.

Lemongrass and mint help block the production of cholesterol. Fenugreek is high in saponins and soluble fiber which helps decrease the absorption of cholesterol from food and which can help lower blood glucose levels in people with diabetes. Subjects consuming bread containing 25% linseed showed about 30% improvement in a glucose tolerance test compared with those who ate plain bread (Cunnane et al., Br J Nutr 1993).

Ginger contains a number of natural terpenoid and phenolic phytochemicals that inhibit the formation of blood clots. Ginger has been used both traditionally and in modern medicine to assist pregnant women with managing morning sickness. Ginger and turmeric also contain curcuminoids which are thought to prevent cancer development.

Cinnamon: Studies in rats have shown that cinnamon lowers blood glucose and cholesterol levels. A new study published in Diabetes Care in December 2003 has shown that small amounts of cinnamon in humans can lower blood glucose, cholesterol and triglycerides. Sixty Pakistani men and women were divided into 6 groups and given 1, 3 or 6 grams of cinnamon (Cassia – red brown variety) or similar amounts of placebo for 40 days. Blood glucose and lipids dropped on average by 20% and remained low for 20 days after intake was stopped. Also, the impact on blood levels was the same at all doses i.e. there was no dose response – so 1g was as effective as 6g. Cinnamon has also been found to enhance insulin activity (Imparl-Radosevich et al., 1998 Hormone Research).

Spice Up Your Life: Culinary herbs and spices can be used in a variety of creative ways. You can add them to · Soups ·  Breads ·  Mustards · Marinades ·  Butters · Sauces · Salad dressings · Stocks · Vinegars · Desserts · Drinks

Tips for Cooking with Herbs
Utensils for preparing fresh herbs include scissors, sharp knife and a chopping board.
Utensils for preparing dried herbs include a grinding mill, or a pestle and mortar.
Use wooden utensils when mixing prepared herbs.
Dried herbs are more strongly flavored than fresh. One t. dried herbs equals four t. of fresh.
If you regularly use herbs in your cooking, it may save you time to prepare your own ‘bouquet garni’ stash. Parcel your chopped and mixed herbs in little muslin bags. Add a bouquet garni during the last stages of cooking.
Unlike other herbs, parsley retains its flavor during the cooking process and can be added at the start.
Fresh herbs have a more pungent flavor due to the higher content of fragrant essential oils and antioxidants. During the herb drying process there is a loss of oils and nutrients.
The flavor of herbs diminishes with time; discard stored dried herbs after 12 months.
Dried whole herbs i.e. where the leaves are still attached to their stalk tend to be “fresher” and have a nicer and more “pungent” flavor than loose leaves sold in packets/bottles. Dried whole herbs such as oregano and sage can be purchased from Mediterranean or Middle Eastern delicatessens.

Wonderful Herb and Food Combinations
Try combining herbs as follows
Basil – pesto, tomato sauce, tomato soup, tomato juice, potato dishes, prawns, meat, chicken and poultry, pasta, rice, egg dishes.
Bay – soups, stews, casseroles, meat and poultry marinades, stocks.
Chili – meat, chicken and poultry, prawns, shellfish, tomato dishes, curries.
Chives – salads, chicken, soups, cheese dishes, egg dishes, mayonnaise, vinaigrettes.
Coriander – Asian dishes, stir fries, curries, soups, salads, seafood.
Dill – salads, sauces, fish, salad, sour cream, cheese and potato dishes.
Fennel – stuffing, sauces, seafood.
Garlic – soups, sauces, pasta, meat, chicken, shellfish, pesto, salad dressings, and bread.
Ginger – cakes, biscuits, Asian dishes.
Lemongrass – Asian dishes, stir fries, curries, seafood, soups, tea.
Marjoram – meat, fish, egg dishes, cheese dishes, pizza.
Mint – drinks, confectionary, meat, chicken, yoghurt, desserts, sauces, vegetable dishes.
Oregano – cheese dishes, egg dishes, tomato sauce, pizza, meat, stuffing, bread, pasta.
Parsley – pesto, egg dishes, pasta, rice dishes, salads, butter, sauces, seafood, vegetable dishes.
Rosemary – fish, poultry, meat, bread, sauces, soups.
Sage – stuffing, tomato dishes, cheese dishes.
Tarragon – salad dressing, egg dishes.
Thyme – chowders, bread, poultry, soups, stock, stews, stuffing, butter, cheese, mustard, vinegar.

Herb and Spice Combinations
Basil – goes with chives, chili, garlic, oregano.
Bay – goes with parsley, thyme, garlic, oregano, marjoram.
Chili – goes with coriander, garlic, ginger, lemongrass, mint, oregano.
Chives – go with basil, garlic, tarragon.
Dill – goes with chives, garlic, parsley, tarragon.
Garlic – goes with basil, rosemary, sage, fennel, chili, coriander.
Sage – goes with rosemary, garlic, marjoram.
Thyme – goes with bay, parsley, garlic, rosemary.
Oregano – goes with basil, parsley, chives, thyme, bay, chili

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Berries and the Brain

Berries and Flavonoids Enhance Cognitive Function

In April 2012, a new study published in the Annals of Neurology reports that higher intake of flavonoids, particularly from berries, reduces rates of cognitive decline in older adults. Cognitive impairment affects 10 million American adults, with an additional 5.2 million Americans with Alzheimer’s disease.

The subjects consisted of women participating in the Nurse’s Health Study. The subjects completed food frequency questionnaires every four years beginning in 1980. In 1995-2001, researchers evaluated 16,010 women aged 70 years or older for cognitive function twice at two-year intervals.

The investigators determined that greater intakes of blueberries and strawberries were associated with slower rates of cognitive decline. The researchers also found that berry intake appears to delay cognitive aging by up to 2.5 years. In addition, the investigators showed that greater intakes of anthocyanidins and total flavonoids were associated with slower rates of cognitive decline.

The investigators stated, “Higher intake of flavonoids, particularly from berries, appears to reduce rates of cognitive decline in older adults”.

Reference:

Devore EE, et al. Ann Neurol. 2012 Apr 26. [Epub ahead of print.]

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Sunny-Side Up: In Defense of Eggs

We’d like to share with you the newest research on egg consumption. Kristen Wartman, Nutrition Education Graduate of Bauman College, evaluates the newest egg studies, particularly that of the yolk. Here is what she had to say.

KRISTIN WARTMAN – Kristin Wartman is food writer based in Brooklyn. Her work has appeared in The Huffington Post, Civil Eats, and Grist.

Link: http://www.theatlantic.com/health/archive/2012/08/sunny-side-up-in-defense-of-eggs/261600/

Recent research on the dangers of egg consumption is misleading and unnecessarily alarming. The dangers of cholesterol are over-hyped, and we can’t underestimate the value of unprocessed, high-mineral foods.

What is the most heart-healthy diet? The answer to this much-debated question just became more controversial after a study in the forthcoming issue of Atherosclerosis reported that egg yolks are nearly as bad for your arteries as cigarette smoke. After years relegated to the do-not-eat list for fear of cholesterol-raising effects, the humble egg was finally making its way back into mainstream acceptance as a heart-healthy food full of healthy fats and protein. But it appears this latest study may indeed send us back to the days of egg-white omelets and Egg Beaters.

Most people should be eating more eggs — particularly the yolks.

The study’s authors surveyed more than 1,200 men and women, with an average age of 61.5, who were attending vascular prevention clinics. The author’s claim that regular consumption of egg yolks is about two-thirds as bad as smoking when it comes to increased build-up of carotid plaque, a risk factor for stroke and heart attack.

But many believe there are issues with this study’s methodology as well as the way the authors drew their conclusion. First, the study was based on recall questionnaires, which are notoriously unreliable. More importantly, the authors singled out one food from the patients’ diets and determined this caused the trend towards atherosclerosis. They could have picked another food at random — say the toast eaten with the eggs — and drawn an associative relationship between toast and atherosclerosis.

“I think it’s dangerous to look at just one food and deduce that the trend you see is caused by that food,” MIT researcher and senior scientist Stephanie Seneff wrote to me in an email regarding the study.

Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, also wrote to me in an email, “[The study] did not measure or control other aspects of diet such as intakes of meats, fruits, or vegetables and did not control for lifestyle factors such as physical inactivity. The data could be useful for generating some hypotheses, but it is difficult to draw any causal conclusions.”

Despite these flaws, the damage to the reputation of egg yolks may already be done. “It’s very worrisome that these authors of the egg-yolk-is-bad article have managed to come up with a fairly simple and relatively compelling story which will scare a lot of people away from eating egg yolks,” Seneff said.

The study has potentially serious consequences for people trying to improve their health and reduce their risk of stroke and heart disease — and that’s because most people should be eating more eggs, and particularly the yolks, not fewer. That’s what Seneff told me in a recent phone interview. She and her team at MIT are working on some compelling new research about the role of dietary fat and cholesterol and our health. Her research is so counter to the current dietary dogma that it sounds shocking at first: Seneff believes that Americans are actually suffering from a cholesterol deficiency rather than excess. She’s concerned that studies like these only serve to confuse the public more about the role of dietary cholesterol. Seneff believes that cholesterol has been wrongly vilified and in fact, foods that contain high amounts of cholesterol — like egg yolks and other animal proteins — are key to improving heart health, maintaining a healthy weight, and staving off many diet-related diseases.

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Study: Eggs Are Almost as Bad for Your Arteries as Cigarettes

Of course, not everyone agrees. There are conflicting studies to show that dietary cholesterol both does and does not affect our blood levels of cholesterol. “Much of the cholesterol in the blood is produced endogenously,” Hu wrote. “However, dietary factors (fats and cholesterol) can influence serum cholesterol levels.” An article about eggs on the Harvard School of Public Health’s website reads, “While it’s true that egg yolks have a lot of cholesterol — and so may weakly affect blood cholesterol levels — eggs also contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate.”

The picture becomes even more complicated because elevated cholesterol levels do not necessarily mean one is at greater risk for a heart attack. More than 60 percent of all heart attacks occur in people with normal cholesterol levels and the majority of people with high cholesterol never suffer heart attacks. Many studies now show that high LDL (the so-called “bad cholesterol”) and heart disease are not linked. In 2005, the Journal of American Physicians and Surgeons reported that as many as half of the people who have heart disease have normal or desirable levels of LDL. Also in 2005, researchers found that older men and women with high LDL live longer.

Dr. J. David Spence, the first author of the egg yolk study and professor of neurology and clinical pharmacology at Western University, told me in an interview that serum cholesterol is “not the be all, end all of vascular risk.” He’s more concerned about what happens to our cholesterol levels after we consume cholesterol-containing foods, rather than our fasting cholesterol levels, which is what’s checked at the doctor’s office. “Egg yolks only raise fasting cholesterol by about ten percent,” he said. “But four hours after you eat a high cholesterol meal you get inflammation in the arteries, there’s increased oxidative stress, the increase in oxidized LDL cholesterol–which is the most harmful form or cholesterol — is almost 40 percent, and you have impairment of the function of the artery lining.”

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