Turmeric owes its disease-fighting powers to the compound curcumin, a phytochemical that has been shown to have therapeutic value in preventing chronic illness and promoting overall health. Now scientists are actively engaged in identifying the biological mechanisms responsible for these results. Here’s a brief run-down on some of the beneficial ways curcumin works in your body, with a focus on its cancer-protective effects.

Curcumin is a powerful anti-inflammatory. Any wellness strategy should involve keeping inflammation under control. Chronic inflammation has been linked with numerous conditions, including heart disease, stroke, osteoporosis and dementia. Inflammation supports the growth of cancerous tumors and has been shown to promote the growth of specific cancers.

Nonsteroidal anti-inflammatory drugs (NSAIDS) are a class of pharmaceuticals (including common drugs such as aspirin and ibuprofen) often used to control inflammation. Unfortunately, these drugs can have side effects like stomach upset. Long-term use may raise the risk of serious conditions such as hypertension or stroke.

When researchers investigated almost a dozen NSAIDS, focusing on a cellular pathway linked with inflammation and tumor growth, they found that curcumin was better at fighting inflammation and preventing cancer than most of the drugs. The exceptions were celecoxib (used to treat arthritis and other joint pan diseases) and tamoxifen (a breast cancer treatment.)

Curcumin fights free radicals. Free radicals are unstable molecules that can damage your DNA, setting the stage for oxidative stress and cancer. Fortunately, your body has ways to neutralize these troublemakers, including the Nrf2 pathway, a signalling system in your cells. Curcumin is a free-radical scavenger that upregulates the Nfr2  response, protecting your body from oxidative stress.

Curcumin supports liver detoxification. Your liver is your body’s main detoxification tool. Liver detoxification is a complex process that takes place in two steps; curcumin has been shown to influence both stages. Its cancer-protective value is most obvious in Phase II, where it supports the production of various enzymes that can detoxify potential carcinogens.  

Curcumin improves gene expression. The process of gene expression underlies many of curcumin’s health benefits. Thanks to the science of epigenetics, we know that genes are not static. They interact with their environment, turning their volume up or down in response to environmental cues. Curcumin has been shown to positively affect numerous genes, including some involved in inflammation and/or cancer. For instance, it slows down the DNMT gene, improving DNA methylation. This epigenetic process has been linked to numerous diseases in addition to cancer.

Turmeric has earned its “superfood” stripes. But no single food has the range of nutrients you need to stay healthy. Long-term wellness depends upon consuming a balanced diet built around a variety of nutrient-dense whole foods. For instance, research shows the Mediterranean Diet (focused on plant-based foods like fruits, vegetables, legumes, wholegrains, fish and olive oil), which lowers the risk of certain cancers, also reduces inflammation and positively influences gene expression.

That said, even the most nutritious diet can benefit from the occasional shot in the arm. While turmeric is loaded with powerful plant compounds, it provides only a small amount of curcumin (as little as 3 percent.) However, you can find fresh turmeric root in the produce section of well-stocked grocery stores and using the whole spice in its natural form has advantages. For instance, the rhizome contains natural oils, which help your body to absorb its medicinal compounds. It also contains other nutrients that may act synergistically with curcumin to enhance its effectiveness.

If you decide to take a supplement do some research to make sure you are purchasing the best product .(Curcumin is poorly absorbed in the body and requires additional substances to do its job.) And check with a medical professional as curcumin supplements can interact with medications.

Selected Resources:

Takada, Y et al. Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation. Oncogene 2004

Reason, W. et al. Curcumin: A review of anti-cancer properties and therapeutic activity in head and neck squamous cell carcinoma. Molecular Cancer 2011.

Link, A. et al. Curcumin Modulates DNA Methylation in Colorectal Cancer Cells. PLOSOne 2013.

Liu, R.H., Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. The American Journal of Clinical Nutrition. 200

Judith Finlayson is the author of You Are What Your Grandparents Ate:  What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease

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Characteristics

Traditional garden thyme is a small perennial herb roughly six to twelve inches in height with slim stems and pairs of narrow, green, olive, or grey-green leaves. The leaves, which are generally ¼ inch long, can have a rust coloring on the underside. The plant also usually buds tiny, pinkish white flowers which have a sweet pollen attractive to insects. The herb itself is pungent and warm, with a hint of spice and a refreshing aftertaste distinctive of many herbs in the mint family.

Thyme’s widespread cultivation has resulted a number of species with culinary significance, the most notable being French (or French Summer) and English (English Winter); other species include T. serpyullum (wild thyme), T. broussonetii (a pine scented version), T. herba-barona (caraway thyme), and T. mastichina (mastic thyme or Spanish marjoram). The herb’s flavor profile can vary depending on the species, ranging from notes of citrus and lemon to hints of mint or nutmeg. While the long list may be confusing, most thyme species on the market can be substituted for each other by the home cook without significant detriment to the food – thyme seems to be delicious no matter where it’s from.

Common Uses

Thyme has a rich history as a mystical, medicinal, and culinary herb, and its use can be traced as far back as the Ancient Greeks. The name thyme actually comes from the Greek “thymon”, meaning “to fumigate” (the purpose that thyme originally served before making its way into the kitchen). It seems to be the Romans who first truly valued the herb for its flavor (they used it in everything from meat entrees to alcohol), and they can take partial credit for the spread of thyme as a kitchen herb as they later introduced the leaves to English cooks.

Closely associated (but not at all limited to) French, European, and Mediterranean food, thyme is a versatile herb. It is a staple ingredient of the classic bouquet garni used to flavor soups and stocks, and is one of the coveted Herbes de Provence (thyme, marjoram, fennel, basil, rosemary, and lavender) in French cuisine. Thyme can be used with most meats, vegetables, soups, stews, and braises, and can add a delicate flavor and aroma to infused oils, herb omelets/eggs dishes, and breads; it pairs particularly well with lemon, garlic, basil, and rosemary. Hymettus honey, renowned as some of the finest is the world, is also said to have a distinctive flavor contributed to by the thyme pollen gathered by local bees.

Aside from its early role as bug repellent, thyme has proved infinitely useful as a medicinal herb. Rich in flavanoids, saponins and other antioxidant compounds, the herb is good for colds, flu, and boosting the immune system (it was thought to ward off the plague during times of epidemic). Thyme was used for hundreds of years to treat “neurological disorders” such as shyness, nightmares, melancholy, anxiety, and depression, and has mild stimulant effects when taken in large doses. The herb’s antiseptic properties also made it a potent staple on battlefields throughout history – its more powerful essential oil, thymol, was rubbed onto wounds to prevent infection, and the oil has also been used in mouthwash and skin creams. The herb has additionally been used in an aromatheraputic manner, stuffed into pillows to treat depression, headaches, epilepsy, and other ailments.

Use and Storage

Thyme can be bought dried or fresh in most supermarkets and at produce vendors. Fresh thyme will keep roughly a week in the fridge; the leaves, separated from their tough stem, can also be frozen in foil for several months.

Dried thyme has a long shelf life (up to two years) when stored in an airtight container away from direct light/heat.

Use It (How to/where)

• in a bouquet garni for soups and stocks
• as part of the Herbes de Provence for French and/or savory dishes
• in herb infused oils for cooking, bread dipping, and dressings
• chopped and added to fluffy herb omelets or quiche
• to garnish salads
• in clam chowder and stews
• paired with meats like lamb, veal, beef, and duck
• to season chicken and other poultry
• in herb butters
• in flavored vinegar
• with almost all vegetables
• in rice pilafs or lentil dishes

Recipe using Thyme

Herbes de Provence

This Provincial spice mix is an excellent dry rub for chicken, lamb, and other meats; it can also be used to flavor roasted or sautéed vegetables, sprinkled on bread before baking, or infused into extra virgin olive oil for dipping. A dry mix is in these cases is best.

1 tablespoon thyme
1 tablespoon marjoram
1 tablespoon savory
1 teaspoon rosemary
½ teaspoon lavender
½ teaspoon basil
Generous pinch fennel seeds

Place herbs in a jar or airtight container with a tight fitting lid. Shake jar to mix. Store out of direct sunlight. Herb mix is best used within 6 months.

Traditional Bouquet Garni

1-2 sprigs fresh thyme
1-2 sprigs fresh parsley
1-2 dry bay leaves

Bundle herbs together and tie tightly with kitchen twine. If herbs do not bundle easily, place in cheesecloth and tie with twine to create a small satchel. Place bouquet garni in soups, stews, stocks, and sauces while cooking. Strain out bouquet before serving.

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Characteristics

Tarragon is a small, attractive herb with slim vertical stems and long, narrow dark leaves which are green in color. The herb is native almost exclusively to the Northern hemisphere, and has spread from its cultivation in Europe and Scandinavia to parts of North America as well. The plant prefers dry, poor soil which typically is unfriendly to delicate herbs – excess moisture in the soil can actually lead to frostbite and death in colder climates, so dry soil protects the plant.

There are two varieties worth mentioning in reference to the kitchen – French tarragon and Russian (or Siberian) tarragon. The French is held in higher esteem because of its milder flavors and glossy appearance (the herb has smooth, deep green leaves). Russian tarragon is a suitable substitute in most cases, but is said to have an “inferior” flavor by comparison; this variety can be identified by its rough leaves and light green color.

Tarragon is similar in flavor to anise, with sweet and heady notes and a fragrant aroma.

Common Uses

The herb is, compared to kitchen plants which have been used for thousands of years, relatively new to many world cuisines. It has found a semi-reliable place in Mediterranean, European, and North American cookery. However, tarragon is most commonly associated with French cuisine due to its placement in an herb blend referred to as the “fine herbes” (fresh parsley, chives, chervil, and tarragon); it is also used in well known sauces such as Bearnaise and in dishes like tartare. Tarragon pairs well, when used correctly, with fish, lobster, red meats, chicken, some roasted vegetables, fresh salads, and tomatoes; dressing, marinades, soups, and vinegars can also be enhanced with a bit of tarragon. It also goes nicely with eggs – the traditional French herb omelet demonstrates this nicely.

Tarragon contains a numbing compound, eugenol, which makes it a good natural remedy for minor pain-related symptoms such as toothache or sore gums (the Greeks used the herb this way). It was also classified for a time under an archaic school of medicine which claimed that certain herbs could cure ailments inflicted by animals or offenders similar to the plant; tarragon, with it’s long, narrow leaves, was assumed to treat snake bites and wounds from venomous animals because it looked like fangs…there isn’t much information on how successful the treatment was, perhaps because the practitioners of this school of medicine didn’t live very long…

Use and Storage

Tarragon loses its flavor with unfortunate speed when dried – preserving in herb in vinegar is a good option for those wanting to use its essence for cooking when the leaves are unavailable. Tarragon can be stored for a short time in the fridge, but is sensitive to cold and can deteriorate quickly. Dried tarragon is less potent but can be purchased in many fine grocery stores and supermarkets.

It is best to use tarragon with a light hand – the herb can easily overpower all other elements in a dish.

Use It (How to/where)

• along with chives, parsley, and chervil to season French dishes
• in egg dishes and delicate omelets
• infused into vinegar to season many dishes
• in salad dressings and marinades
• to season fish, lobster, and seafood
• paired with chicken and young fowl
• with red meats and some roasts
• in soups and stews
• in sauces like Béarnaise

Recipe using Tarragon

Tarragon Marinade

1/3 cup olive oil
¼ cup dry white wine
Juice of 3 fresh lemons
¼ cup chopped fresh tarragon
¼ cup chopped fresh chives
2 cloves garlic, minced
2 tablespoons minced shallot
Salt and pepper to taste

Combine all contents in a bowl. Mix together. Pour over chicken breasts or other meat and let sit for 6-8 hours. Grill or roast chicken until tender. Serve with fresh spinach salad garnished with chopped tarragon leaves.

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Characteristics

Paprika is made from the ripened, dried, ground fruit of the Capsicum annuum. The peppers are deep or bright red in color and are less spicy than chilli peppers. The plants themselves vary in size depending on cultivation and region, and the fruit has been bred to be largely uniform; some varieties are conical while others are more rounded, but the flavor and coloring tends to be the same. The actual plant is annual with dense branches and measures roughly two-four feet high; it bears white flowers along with its green fruit. Paprika peppers are the mildest of all the chilli varieties and therefore, as far as spices go, are a bit more versatile; the spice can be added more liberally to a wider array of dishes without rendering food too spicy or inedible. Ground paprika is vibrantly red, and can liven up the color of pale dishes when added to sauces or sprinkled on top. The spice generally is warmer and sweeter than other peppers with sweet and peppery bouquet.

There are two main varieties relevant to this particular discussion: Hungarian and Spanish. Spanish paprika is called pimenton and comes in different grades: docle (sweet), agridulce (semi-sweet), and picante (hot). Hungarian paprika, which is considered more potent and intense in flavor than pimenton, is the better bet for non-Spanish cuisine. As a side note, some Hungarian paprikas are cut with cayenne pepper and can be hotter than expected.

Common Uses

Paprika is closely associated with Hungarian and Spanish cuisines, and is utilized in some island and tropical cooking as well. Some Hungarian dishes are even referred to as ‘paprikas’, and are defined, obviously, by their use of the spice. Amongst these are the well known dishes goulash and paprikash. It is used in spicy sausage and cured meats, and in the characteristic Spanish chorizo. Paprika can additionally be added to marinades, dressings, soups, stews, and broths, as well as in casseroles or pilafs, and contains a natural emulsifier which makes it useful in sauce making. The spice has also been used with seafood, cheeses, spreads, dips, and in the smoking process; it can be used to color foods and sauces, and is a good garnish on appetizers or hors d’ouvres.

Peppers in general are nutritious and contain solid amounts of vitamins C and A. Paprika unfortunately does not have much vitamin C (the drying process breaks it down before we use it), but is a good source of the phytochemical betacarotene (which is easily absorbed by the body and is good for the eyes). The capsicum family is general has been used as a natural laxative, anti-inflamatory, and anesthetic. The peppers are also thought to help improve circulation, and may have enough antioxidants to help in fighting the inflammatory diseases like heart disease or cancer.

Use and Storage

Paprika has an unfortunately short shelf life. It can be purchased easily in most stores or via the internet, but should only be bought in small batches – unused amounts can lose their potency and go to waste. It should always be stored in an airtight container out of direct sunlight.

Use It:

• in sausages, spicy meat dishes, or in ground meat for tacos
• in goulash and other Hungarian inspired recipes
• to season soups, bean dishes, or pilafs
• to color legume and rice dishes
• in sauces, marinades, dressings, and broths
• in cheese dips and spreads
• as a garnish for potatoes, eggs, or other pale ingredients
• to season zucchini, squash, and other mellow flavored vegetables
• in spice rubs or blends
• sprinkled on deviled eggs and other party treats

Recipe using Paprika

Grilled Spiced Chicken Sandwiches

4 skinless, boneless chicken breasts
4 slices Colby or pepper jack cheese
1 teaspoon paprika
½ teaspoon garlic powder
½ teaspoon onion powder
Salt and pepper to taste

In a small bowl mix dry ingredients. Drizzle chicken with a bit of olive oil and rub in carefully. Sprinkle mix liberally onto both sides of chicken breasts, giving it a moment to absorb. Grill until nicely browned and cooked all the way through. Top with cheese. Serve on a hard roll with sautéed onions or mushrooms, lettuce, and tomato and a splash of BBQ sauce.

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Characteristics

Mint is an aromatic perennial herb with vertical branches and stems. It grows no more than a few feet high and has long, narrow, vertical stems with alternating braches of leaves. The leaves, which are textured lanceolates with jagged edges, are pale to medium dark-green in color. The plant bears clustered, erect, pale purple or lilac colored flowers and tiny fruit with a few seeds inside, but the leaves are the only component frequently used in the kitchen. Mint grows easily and prefers plenty of water – it can grow in many climates, but easily dominates home gardens and must be monitored.

Mint has a very pleasing and fresh flavor with a sweet undertone and a cooling aftertaste. The scent is also distinctively refreshing and has been used frequently in the medical, aromatherapy, and cosmetics industries.

Common Uses

The herb’s name is derived from an ancient Greek myth, the story of the nymph Minthe. The legend claims the beautiful nymph was pursued by the god Pluto. His jealous wife couldn’t bear her lover’s infidelity, and Minthe was turned into a mint plant by the tale’s end. Mint therefore had mysterious and superstitious attachments for several thousand years; young Greek girls were known to weave mint leaves into their bridal wreaths as a symbol and of love and respect for the nymph and her plight.

Mint is a common herb used in Mediterranean, Indian, and Southeast Asian food. Both the leaves and essential oils play roles in the kitchen; fresh leaves are used to flavor meat dishes, grain based sides and salads like tabbouleh, yogurt, sauces, dips, soups, stews, candies, ice cream, teas, beverages, chewing gum, jellies, syrups, and even liquor (crème de menthe). They are also chopped and added to greens or fruit salads, Indian pulses, Turkish dolmas, Vietnamese summer rolls, or to various dishes as a garnish. Mint is wonderful with vegetables like garden peas, carrots, corn, sugar snap peas, or eggplant, and pairs even better with fruits such as pineapple, mango, papaya, strawberries, raspberries, and melon; is also works in sweet dishes when paired with chocolate or vanilla. The essential oil is a main flavoring agent for toothpastes, mouthwashes, breath mints, and some medications with an unpleasant flavor or aftertaste.

Medicinally speaking, the leaves have been used in several ways: as an insect repellent, a cure for hiccups, a mild stimulant, and as a known remedy for stomach ache, indigestion, and heartburn. Mint can also be brewed into tea for use as a diuretic. The menthol found in mint is soothing to the throat and can help with chest pain and coughing; for this reason it is sometimes added to cigarettes to mask tobacco’s flavor and the smoke’s irritating effect on the throat. The herb’s scent was also used in early forms of aromatherapy as it was said to refresh the mind.

Use and Storage

Fresh and dried mints are both available in the produce or spice aisles at most supermarkets and grocery stores. Fresh is considered far better for cooking, as its flavors are more distinguishable and pleasant on the palate. Fresh mint can be stored in the fridge for up to 48 hours before it begins to deteriorate. Dried mint should be kept in an airtight container out of direct sunlight.

Use It:

• in grain dishes like tabbouleh or pilafs
• in herb omelets or with eggs
• paired with chocolate or vanilla for special desserts
• with fruits like berries, papaya, pineapple, mango, or melon
• with veggies such as peas, carrots, potatoes, or snap peas
• added to jellies or sauces for lamb, red meats, or grilled chicken
• to season yogurt or sour cream based dips
• chopped and added to greens and/or fruit salads
• in beverages like tea
• in alcoholic drinks for a refreshing kick
• to flavor ice cream or frostings
• to freshen breath

Recipe using Mint

Mint Julep

5 sprigs fresh mint
1-1 ½ teaspoons sugar
2 oz. bourbon
2 tablespoons cool water
Plenty of crushed ice

In a tall glass put leaves, sugar, and water. Muddle the leaves, then stir until sugar is mostly dissolved. Add bourbon. Fill glass with ice. Gently stir until all ingredients are combined.

Raspberry Mint Sangria

½ cup fresh raspberries
½ fresh orange, diced
6-7 sprigs fresh mint
3 oz. brandy
1 ½ oz. Chambord or raspberry liqueur
1 bottle dry red wine
½ cup orange juice
½ cup pineapple juice
Splash ginger ale

In the bottom of a tall pitcher muddle 5 springs mint, orange juice, pineapple juice, and raspberries. Add liquors, ginger ale, and wine. Taste and adjust intensity – dilute with more juice or make stronger by adding more wine. Pour over plenty of ice into punch bowl or large pitcher. Add orange pieces and garnish with remaining whole springs of mint.

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Characteristics

Garlic is made up of a multi-sectioned bulb covered by a thin, papery peel. The bulb, which in its entirety is referred to as the head, is made up of around a dozen smaller cloves, which can be separated and used individually. The peel must be removed before eating or preparing, though the fine skin underneath the papery outer layer can sometimes be left intact (see Roasted Garlic recipe, below).

Raw garlic is intensely pungent with a biting, almost spicy flavor which can seem to sting the mouth with its intensity; the flavor mellows considerably with cooking. Garlic has a reputation for its lingering odor, which comes from the plant’s sulfuric compounds. These compounds, once eaten, cannot be broken down during digestion and must be excreted through the skin, blood and lungs over the course of several hours, giving the plant a long lasting quality which some people love and others hate.

Common Uses

Garlic is used primarily as a seasoning; its flavor can support bland items or enhance more desirable ones. The cooking method and use of the cloves tend to dictate garlic’s intensity, but when prepared correctly it is almost inarguably delicious.

One of the several wild garlic varieties is no doubt the source of all cultivated garlic today. The wild varieties were most likely native to central Asia and parts of the Mediterranean. It has been used for thousands of years, as was a part of the diet in Ancient China, Rome, Greece, and Egypt; it was found in Egyptian tombs and may have been used in the ceremonial embalming process. The plant was also considered a super food by the Romans who believed it gave strength to athletes, workers, and soldiers (and some recent research may support parts of this claim), though much of this theory was rooted in magic rather than nutrition. Garlic did experience some backlash in certain upper-class sectors throughout history; the aristocracies of several cultures felt that reeking of garlic was a pedestrian practice best left to “commoners.” It was also warned that too much garlic in the diet would drive off potential lovers with its smell.

It’s true that garlic has a potent and pungent aroma which is released when the bulb and/or cloves are cut or bruised; a similar result occurs in onions. Lovers can easily prevent the dreaded rebuff of their partner by encouraging them to eat the cloves as well.

Garlic is most commonly associated with Mediterranean, Italian, French, and Asian cuisine, but in truth it seems to transcend cultural barriers and can be found in most kitchens across the globe. As a flavoring agent garlic works particularly well in sauces, which can subtly bring out it’s natural flavor while enhancing those of the dish it accompanies. Greek skorthalia and hummus, Italian pesto and aioli, Spanish or Cuban sofritos, and basic garlic-cream sauces are good examples. The seasoning also enhances the flavors of most meats including veal, beef, chicken, pork, and the like. Garlic works in nearly all savory dishes, and can give flavor to roasted or sautéed vegetables of all types. Bean dishes, soups, casseroles, egg dishes, and seasoning salts can also benefit from its use.

Garlic was viewed as a mystical and magical plant, and was used in superstitious practices from time to time – it is best known for the old belief that it keeps vampires away. More modern research is showing promise that garlic’s phytochemicals and sulfuric compounds have antioxidant properties, and may be able to treat inflammatory diseases like heart disease or cancer.

Use and Storage

Fresh, whole garlic cloves are easily purchased at most grocery stores and super markets. Many supermarkets are now selling the peeled, skinned, separated cloves in ready-to-use containers as well. Whole garlic bulbs can be stored out of direct sunlight in a jar or pot for around one to two weeks. The cloves, once peeled, should be refrigerated.

Dehydrated and powdered garlic can also be purchased in most spice aisles under the name Garlic Powder. Though not nearly as good as the real thing, the powder can be used similarly – it’s best for flavoring liquid bases for sauces, or mixed with salt and other dried spices for rubs.

Use It (How to/where)

• to enhance the flavors of chicken, beef, veal, and other meat
• fried and added to salads
• roasted whole and spread onto bread or added to sauces
• in sauces, soups, and stews
• sautéed with vegetables like spinach, mushrooms, broccoli, or escarole
• in dips or spreads like hummus, skorthalia, and guacamole
• in flavor bases like sofrito
• in braising liquids
• blended with olive oil, basil, and seasoning for pesto or bread dips

Recipe with Garlic

Whole Roasted Garlic

Roasted garlic is soft, creamy, and mellow in flavor – it is a wonderful spread for breads, but can also be added to oils, soups, or sauces for other uses.

Several whole bulbs of garlic
Olive oil
Preheat oven to 400 degrees.
Peel off papery outer layer of the garlic, leaving the clove skins intact
Using a sharp knife cut off around ¼ – ½ of an inch of the bulb’s top, leaving the clove tops exposed. Place in a baking pan and drizzle whole bulbs with olive oil, taking care to coat the exposed clove’s surface.
Cover pan with foil. Bake 30-35 minutes, or until cloves soften inside. Remove pan and let cool. Scoop out the garlic with a small spoon or knife. Spread directly on bread or mix with olive oil for dipping.

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Characteristics

Cumin is a diminutive, pretty plant with long, thread-like leaves and little pink or white flowers. The plant itself is an annual and usually grows no higher than 20-24”; it prefers dry, hot growing conditions. Cumin seeds, which are contained within the plant’s petite fruit, are small – roughly ¼ inch in length – brownish in color, and almond shaped. The seeds have distinct ridges which run vertically down their length, and the entire outer surface is covered with tiny, almost microscopic bristles.

Cumin has a heavy, multifaceted odor which is a mix of sweet and spicy. The flavor is somewhat bitter, with a piercing sharpness and a touch of heat. As a result, cumin lends itself well to the legendarily complex spice blends of Indian masalas and curries and is a staple of Moroccan cuisine.

Black cumin, despite the name, is actually the seed of a different species of plant (the Cuminum nigrum). The seeds are smaller and darker, and produce a significantly different taste and aroma than true cumin. To make things more complicated, aniseed and fennel are often referred to as “sweet cumin”; though all within the same family of plants, these are very different spices and should not be confused with one another when in the kitchen.

Common Uses

Cumin historically was a popular spice in Egyptian, Greek, and Roman cuisines; the Greeks and Romans were said to have utilized it similarly to modern salt or pepper, placing it in its own container on the dinner table. Nowadays cumin appears most frequently in Moroccan, Indian, Middle Eastern, Mexican, and North African cooking, though the spice seems to crop of in an impressive array of other world cuisines from time to time: the Dutch use it to flavor some cheeses, the French use it occasionally in baking, the Spanish throw it in stews and certain breads, and North Americans love it in chili.

The seasoning often works best in combination with other herbs and spices, and therefore is a frequent ingredient in spice blends. Most notable are Moroccan chermoula (onion, garlic, coriander leaf, cumin, chilli, black pepper, saffron), Middle Eastern zhug (cumin, cardamom, garlic, and chilli), Indian garam masala (cumin, coriander, cardamom, black pepper, clove, mace, cinnamon, etc.), and Mexican recado rojo (Mexican oregano, cumin, clove, cinnamon, black pepper, allspice, garlic, salt, and annatto); it is also a staple of North American favorite chilli powder.

Cumin has been used for millennia as a medicinal plant – schools of natural medicine tout its stimulant and antimicrobial properties. Cumin does have proven carminative and antispasmodic qualities, and is therefore said be useful in the treatment of diarrhea, stomachache, and menstrual cramps. Eastern medicine also recommends it for pregnant women to settle morning sickness and increase breast milk production.

As an additional note, old magic used to advise the use of cumin to keep both chickens and lovers from straying – try sprinkling it on your spouse and see what happens.

Use and Storage

Ground cumin seed is a greenish-brown or brownish-red powder which can be easily found in most food stores. The whole seeds, which are also available in some stores but can be a bit harder to find, should always be roasted before being used whole (roasting brings out the appealing aroma). Whole seeds, once roasted, can be ground by hand with a mortar and pestle, or pounded with other spices to create masala and/or curry powders. Always keep ground cumin in an airtight container out of direct sunlight.

*Note: Cumin is powerful stuff. It can easily overpower all other flavors in a dish if used with a heavy hand. Always start with a little (1/2 a teaspoon is generally all it takes for smaller family meal) and add more afterwards if needed.

Use It

• In curry powders and spice blends
• Added to plain rice and/or beans
• In chile con carne or hearty beef and bean stews
• In dry rubs for BBQ or grilled meats
• To season ground meat for tacos or burritos
• In sweet and/or savory chutneys/salsas
• With grilled lamb
• In spicy chicken dishes
• In pickling fluids for cucumbers or beets

Recipe using Cumin

Garam Masala Spice Blend

This potent Indian spice blend can be used in a variety of Indian dishes calling for garam masala spice or “hot spice blend.” It is most often used in meat and vegetable dishes served with rice, so find your favorite Indian recipe and get cooking!

4 whole cinnamon sticks
4 whole cloves
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon cardamom
7 whole peppercorns
1 bayleaf

Roast all ingredients lightly on a skillet until fragrant and aromatic.
Place roasted ingredients in a coffee grinder and blend to a fine powder (or, to yield more flavorful results, pound and grind by hand with a mortar and pestle). Store powder in airtight container.

Papaya-Mango-Black Bean Salad with Roasted Corn and Cumin

Refreshing, sweet, and just a touch spicy, this makes a perfect appetizer or first course for summer BBQ’s and dinners.

Dressing
¼ cup extra virgin olive oil
¼ cup mango juice (fresh squeezed, if possible)
¼ cup apricot juice (fresh squeezed, if possible)
Juice of one lime
1 ½ tablespoons honey
1 – 1 ½ teaspoons ground cumin (add more after tasting if desired)

Salad
1 ripe papaya, roughly chopped
1 mango, roughly chopped
2-3 ears corn, grilled or roasted, cut off cob
1 can black beans, drained and rinsed
1/3 cup red onion, diced
2-3 tablespoons fresh cilantro, chopped (add more if desired, up to ¼ cup)
Salt and pepper to taste
Garlic powder to taste (optional)

Combine dressing ingredients in bowl. Whisk to blend. Add papaya and mango and coat with dressing. Add in corn, beans, onion, cilantro, salt, and pepper. Toss to coat. Chill for at least one hour before serving.

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Characteristics

There are a wide variety of basils available on the market today, but the tender, large leafed basils are most commonly used. Sweet basil, or Ocimum basilicum, is probably the most utilized species at the moment – it is native to India and Southeast Asia and is very popular in Europe and the Mediterranean. The plant is small and pretty, growing to around 2’ in height and bearing tiny white flowers and dark green oval leaves. The leaves, which have a crinkly texture and are around an inch long, are the part useful in the kitchen. A few other varieties include Holy basil (Ocimum sanctum), a clove-scented variety held sacred in the Hindu religion; lemon basil, which has a citrusy note to its flavor and aroma; and tree basil, which is popular in India and is used as a bug repellent as well as an herb.

Sweet basil has a fresh, pungent aroma and a green, minty, sometimes peppery flavor with notes of clove. The sweetness of the leaves is lost during the drying process, so fresh basil is recommended when a strong basil flavor is desire in a particular dish.

Common Uses

Basil has drawn loving attention from cooks, authors, and scholars for over two thousand years. One amusing anecdote from the Ancient Greeks explains that the herb was linked to profanity and insanity – growers were recommended to curse and yell while planting the seeds, bringing to mind a phenomenal visual of farmers and gardeners shouting profanities while tending to their gardens. Pliny, Boccaccio, and Keats (amongst many others) all refer to basil in their writings, and the leaves were used as symbols of love and loss in many stories and ballads.

The herb is definitive of Italian cuisine as we now recognize it, but is also utilized frequently in French, Mediterranean, and Southeast Asian cuisines. Basil compliments vegetables such as eggplant, spinach, squash, zucchini, peas, and especially tomato – it is sometimes referred to as the tomato herb. It goes nicely in herb blends, salads, and soups, and is a nice addition to most sauces, stews, and gravies, with Italian pesto being the best example. Basil additionally pairs very well with garlic, parsley, and sage, and these herbs work together to build much of Italian cuisine’s flavor bases. It can also be used with fish, red meat, organ meat, veal, pates, and wild game, or infused into olive oil or vinegars for cooking and bread dipping. Citrusy basils, such as lemon basil, do appear in sweet items such as pastries, custards, sherbets, and teas, and air paired with coconut milk in Southeast Asian cookery.

Use and Storage

Fresh basil is readily available in most mainstream markets and grocery stores. Leaves should be intact, deep green in color, and free of black marks or bleaching. Fresh basil can be frozen and kept for up to one month. Another method recommend layering the leaves in a small jar with salt – the salt will take on a lovely basil perfume which is excellent for cooking.

Dried basil is also easy to obtain but is less flavorful and a much milder aroma than its fresh counterpart. It should be stored in an airtight container out of direct sunlight.

Use It:

• In sauces like pesto for pasta and meat
• To season rice dishes and pilafs
• In soups, stews, and marinades
• Chopped and added to herb salads
• Sautéed with tomato and folded into omelets or quiche
• With veggies like eggplant, zucchini, or squash
• Blended into olive oil for dipping or basting
• Infused into vinegar for salad dressings and cooking
• Paired with tomato and/or tomato based soups and sauces
• To substitute mint in the classic mohito
• With other herbs for herb blends or rubs
• To perfume salt for cooking
• Lightly fried and placed over meats or vegetablesr

Recipe with Basil

Basic Easy Pesto

2 cups packed fresh basil leaves
1 large clove garlic, slivered
1 tablespoon extra virgin olive oil
2 tablespoons pine nuts
4 tablespoons fresh grated parmesan cheese
¼ cup low fat ricotta cheese
½ cup chicken broth
¼ teaspoon fresh ground black pepper

Place all ingredients in a food processor and blend for half a minute. Push contents back towards bottom with a spoon or spatula and blend again until smooth. Use on pasta or for bread dipping.

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Characteristics

Chilies are the fruits of a class of small, sometimes woody shrubs which tend to prefer warm growing conditions. Though the structure can differ slightly depending on variety, the basic make-up of the fruit is the same: a deep hued skin covering a layer of moist flesh, which surrounds a pith-like tissue and seeds at the center. Chilies get their heat from the powerful chemical capsaicin, which protects the seeds from animals. This defense tends only to effect mammals as the pith, flesh, and stems must be ruptured by chewing to release their chemical attack – birds or creatures which do not chew will not be as affected by this potent security system.

Capsaicin, for several natural reasons, is more concentrated and strong in fruits which grow in high temperatures. Growing conditions, genetic make-up, plant care, and environment can all effect the potency of the plant, so be careful – not all chilies are created equal.

Chili powder is generally very pungent, with plenty of heat in the mouth and nostrils.

Common Uses

There are two types of chili based powders used in the culinary world. chili powder is simply dried ground chili peppers, and is added to spicy dishes and spice blends in Thai, Indian, Asian, Mexican, Spanish, South American, and American cuisines.

Its close relative, chili powder, is a blend of several ingredients which often include chili powder. Chili powder is used primarily in American and Mexican cuisines, and is generally a blend of several ground chili varieties, cumin, and other spices such as garlic powder, oregano, paprika, or cinnamon; chili varieties used might include ancho, cayenne, chipotle, etc., with the goal being a balance between spicy heat and peppery flavor. The ingredients then are roasted or dry cooked in a hot skillet, then ground into a fine powder.

Chili powder is used most commonly to flavor – as it should be – chili con carne. The blend was likely originated by Indian cooks, who have a history of skill with potent ground spice blends.

Use and Storage

Chili and chili powders can be found in most supermarkets, grocery, and specialty stores. The powder is keeps well when stored in an airtight container out of direct sunlight.

Use It (How to/where)

• in spice blends for Indian, Asian, and Thai cuisines
• to add a kick to BBQ sauce
• to heat up salsas or spicy chutney
• in bean dishes
• to season rice
• in stews or Tex-Mex chowders
• in soups (particularly tomato or roasted pepper)
• in lentil dishes
• as part of spice rubs for meat
• to season ground meat for tacos, enchiladas, and other Mexican fare

Recipe using Chili Powder

Traditional Chili Powder

3 ancho chiles
3 dried arbo chiles
3 chipotle peppers
1 pasilla chili
2 ¼ tbsp. garlic
2 ¼ tbsp. cumin seed
1 ¼ tbsp. oregano
1 heaping teaspoon paprika
Pinch ground cinnamon

Place all chilies and cumin seed in a pan or cast iron skillet over medium high heat. Heat until fragrant, about five minutes, stirring constantly to prevent burning. Set pan aside to cool. When cooled, pour blend and dried spices into food processor churn to a fine powder. Store powder in an airtight container out of direct sunlight.

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Characteristics

Cardamom is the small, deep-brown fruit seeds of the Elettaria cardamomum, a fairly large tropical bush native to warm, damp climates. The plant’s durable stems, which house seed pods near ground level, can reach up to fifteen feet in height. Its leaves are bright green and roughly 1-2 feet long, and are accented by distinctive white flowers with purple veins. Cardamom is not easily grown or cultivated outside of tropical climates, and even then the growing process can be somewhat complicated when it comes to maintaining the bush for culinary purposes – spacing of the plants and competition with other plant-life must be taken into account.

Cardamom seeds grow in dark green or brown almond or ovular shaped pods, which are roughly ¼”- ¾” of an inch in length and have a tough, wrinkled, papery surface. The seeds themselves are very small with a deep brown hue and a mildly sticky outside. Good, or “true”, cardamom pods should be a green color after drying (unless they bleached before selling, which is not uncommon); brown and black pods usually come from the many “bastard cardamoms” on the market, which are closely related to their “true” counterpart but remain somewhat inferior in taste and aroma. “Bastard” or “false” cardamoms are listed as:

• Java cardamom (Amomum compactum), aka Siam cardamom
• Chinese cardamom (Alpinia globosa)
• Thai cardamom (Amomum xanthioides)
• Ethiopian cardamom (Aframomum korarima), aka Korarima cardamom
• Madagascar cardamom (Aframomum angustifolium)
• Nepalese cardamom

Confused yet? To put it simply these spices, which are all dark in color, do offer some culinary benefits and share traits with true cardamom, but are no substitution for the real thing. The only true cardamoms are E. cardamomum var and E. cardamomum var major. They have green pods, dark seeds, and a warm, pungent aroma with hints of eucalyptus. The essence of eucalyptus is more obvious in the actual flavor of the spice, and is accompanied by notes of lemon and camphor.

Common Uses

Most closely associated with Indian, Middle Eastern, and Scandinavian cuisine, cardamom has had many uses throughout its long life. Its enticing aroma was said to have been used as perfume by the Greeks and Romans, while the Egyptians used it to freshen breath. The spice is more commonly used in the complex curry and masala dishes of Indian and Middle Eastern cuisine, as well as in signature dishes like pulses. Scandinavian cookery uses it in baked goods such as pastries and breads, while Turkish and Arabic cuisines throw it in with pilafs and other flavorful rice dishes. The spice adds dimension to pickles, and to a surprising array of beverages including Russian liqueurs, various mulled wines and punches, Indian and Moroccan sweet drinks, and Arabic coffee. Cardamom blends very well with other spices and is therefore found in numerous spice blends, including Moroccan ras el hanout (cardamom, cassia, mace, clove, cumin, rose petals, etc.), Middle Eastern zhug (cumin, cardamom, garlic, chilli), and Indian garam masala (cumin, coriander, cardamom, pepper, clove, mace, cinnamon, etc.).

Use and Storage

Cardamom can be purchased in the pod (either whole or split), as loose seeds, or ground into a fine powder. The spice is most potent when taken from the pod and ground directly before use; ground cardamom loses its flavor quickly, and the powdered variety available at most mainstream supermarkets is considered significantly less potent than fresh ground. Try to keep pods whole before for using to preserve their flavor and aroma.

Indian cuisine occasionally uses the whole cardamom pods, which are split and added to hearty dishes; the pods are then removed before the dish is served. More commonly the seeds are extracted from the pod and bruised, crushed, fried, or roasted in a pan before adding additional spices and ingredients. Seeds can also be ground by hand on a hard stone with other spices to make spice blends for curries.

Use It (How to/where)

• In exotic coffee drinks
• In spice blends like garam masala for curries
• In potent spice rubs for grilled lamb or chicken kebabs
• In rice pilaf
• To season Indian favorites like Tandoori Chicken or Chicken Vindaloo
• In simple cookies or cakes
• To add an exotic kick to chocolate or coffee flavored icing
• In small amounts to flavor apricot or grape jellies

Recipes using Cardamom

Exotic Cardamom infused Arabic Coffee (makes four cups)

5 level tablespoons fresh ground coffee (not from a can; get fresh beans from your local specialty store)
3 ¾ cups filtered or bottled water
Small pinch salt
Several green cardamom pods (3-4 to start), split
*alternative: 2 teaspoons ground cardamom
1 egg white (optional)
pinch cinnamon (optional)

Combine water, salt, and coffee in a soup pot. Stir in egg white. Add cardamom pods, slightly split. Bring pot to boil. Turn down heat and let mixture simmer for 12-15 minutes, depending on desired strength of coffee. Pull pot off heat and add one cup chilled water. Strain into coffee pot. Serve immediately with milk and sugar.

Cardamom Scented Citrus Salad

4 ripe mandarin oranges, peeled and sectioned
1 sweet grapefruit, peeled and sectioned
1 navel or blood orange, peeled and sectioned
1 green, black, or citrus infused tea bag
1-1 ½ teaspoons ground cardamom
1/3 cup fresh mint leaves, chopped
Pinch cinnamon (optional)

Brew one cup of tea and set aside to cool. Combine fruit in a bowl and toss to mix. Stir cinnamon into tea (it may not dissolve completely) and pour over citrus. Sprinkle tea/citrus mix with cardamom. Let chill for at least thirty minutes before serving. Spoon citrus into small individual bowls. Garnish with chopped mint. Sprinkle with a pinch more cardamom right before serving if necessary.

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