Editor’s Note: This is the first edition of a regular column by nutritionist Deborah Phillips on our Farm and Table pages.
There’s a reason we use spices, and it’s not just because they taste good.
The foods that are our most potent medicines are our herbs and spices. Originating in India, Indonesia and Southeast Asia, spices were so valuable they were often used as currency. One of the reasons Columbus set sail was to break Venice’s monopoly on the spice trade by finding an alternate route to the Spice Islands.
Herbs and spices are so powerful because they have what are called phytonutrients, nutrients that are present in small quantities that have a large effect on our cells, Herbs and spices can be used therapeutically in tinctures, powders and pills. When we use them in food, they are an excellent tonic for promoting good health. They also are a source of great pleasure by adding amazing flavor to foods.
Here are five herbs/spices that can be used for medicinal or culinary purposes.
- Turmeric – owes its activity to curcumin, its active ingredient, which has been shown to improve the health of many of the body’s organs. When taken therapeutically, it has been shown to rival ibuprofen and celecoxib (Celebrex) for anti-inflammatory properties and tamoxifen for thwarting breast cancer (always talk to your physician about your personal situation). It is being researched and used in the treatment of cardiovascular disease, Alzheimer’s disease, Parkinson’s disease, to name a few. While you should work with a health professional to find the right treatment for diseases, adding turmeric to your diet on a regular basis will play a role in the prevention of chronic illnesses.
- Cumin – a spice used in Mexican cuisine to give food its zest. There is research demonstrating the role it can play in lowering blood sugars in diabetics, as well as cholesterol and triglycerides. Animal studies are pointing to a role for cumin in diminishing bone loss, combating cancer and preventing complications from diabetes. It is a staple in many cultures ranging from North Africa to Western Asia to Latin America and can be purchased as a powder or as seeds; the powder will lose both flavor and effectiveness over time faster than the seeds.
- Mint – 600 plants answer to the name of Mint. Spearmint is considered the savory mint and is the one you buy in the spice jar; peppermint, the sweet mint, flavors soft drinks, candies, and liqueurs. Mint is known for it’s positive impact on digestion; it helps to decrease symptoms of irritable bowel syndrome (because it relaxes the GI tract it may make heartburn or hiatal hernia symptoms worse). Inhaling the vapors from the oil appears to help people focus and may help to reduce anxiety. It is also used in topical pain treatments because it triggers the body’s cold-sensitive receptors. A cup of mint tea is generally a soothing evening beverage.
- Rosemary – gets its anti-oxidant power from rosmarinic acid, carnosic acid and carnosol. It appears to help protect us from the cancer risks associated with high temperature cooking of meats, exposure to ultraviolet rays, and possibly even some toxic pesticides. Like peppermint, studies have shown that it may help too improve memory and decrease anxiety and help to lower blood sugars. It holds its flavor well in slow cooking and is great for seasoning grilled meats – in a marinade or to season the coals.
- Black pepper – prescribed by the Ayurvedic physicians of India for everything from diarrhea and constipation to heart and lung disease, it has become a staple in the culinary and medical traditions of most countries. Piperine, its active ingredient, appears to increase the action of many drugs through it’s effect on the liver. It also increases the effectiveness of curcumin (above) significantly.
Here’s a recipe using all of them to get you started.
Quinoa Salad with Chick Peas and Arugula
To make the Quinoa:
1 Tbsp olive oil
1 cup multi-colored quinoa (you can also use basic quinoa)
1 Tbsp ground turmeric
½ Tbsp ground cumin
pinch of black pepper
salt to taste
2 cups water
To make the salad:
1 can chick peas, drained and rinsed
1 sprig mint, chopped
1 stalk of rosemary, chopped
1 cup arugula – sliced in 1/8”ribbons
juice from 1 lemon
¼ olive oil
More turmeric and black pepper to taste
Directions:
Rinse the quinoa
Heat 1 Tbsp olive oil in a large saucepan; add the quinoa and stir until it dries; add the turmeric, cumin and black pepper and salt and stir to mix.
Add the water, cover and bring to a boil, reduce heat and simmer for 15 minutes
While the quinoa is cooking, chop the herbs and cut the arugula.
Drain the chick peas.
When the quinoa is cooked, turn it into a large bowl and fluff it with a fork and allow it to cool for at least 20 minutes; you can leave it to cool completely as you do not want to cook the herbs and arugula.
When it has cooled, add the chick peas, arugula, herbs, lemon juice, olive oil, turmeric and black pepper and mix well.
Tastes best after it has sat for at least an hour to overnight.