The Spice of Life

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The Spice of Life
Scott Kustes Real Food University
http://www.realfooduniversity.com/

Table of Contents
What Are Herbs And Spices? .............................................................................................................. 3 The History Of The Spice Trade .......................................................................................................... 3 Enough To Buy You An Island… ...................................................................................................... 3 The Decline Of The Spice Trade ...................................................................................................... 4 How To Use Herbs And Spices To Improve Your Cooking................................................................... 4 What Herbs And Spices Do For Your Health ....................................................................................... 4 Spice Use Around The World............................................................................................................... 5 Twenty Herbs And Spices .................................................................................................................... 6 Pepper ............................................................................................................................................. 7 Cinnamon ......................................................................................................................................... 8 Garlic................................................................................................................................................ 9 Cumin............................................................................................................................................. 10 Paprika ........................................................................................................................................... 11 Oregano ......................................................................................................................................... 12 Basil ............................................................................................................................................... 13 Thyme ............................................................................................................................................ 14 Rosemary....................................................................................................................................... 15 Parsley ........................................................................................................................................... 16 Sage .............................................................................................................................................. 17 Cilantro/Coriander .......................................................................................................................... 18 Turmeric ......................................................................................................................................... 19 Ginger ............................................................................................................................................ 20 Nutmeg .......................................................................................................................................... 21 Cayenne Pepper ............................................................................................................................ 22 Cloves ............................................................................................................................................ 23 Dill .................................................................................................................................................. 24 Mustard Seed ................................................................................................................................. 25 Peppermint ..................................................................................................................................... 26 Spice Up Your Life ............................................................................................................................. 27 My Five Favorite Spice Blends ........................................................................................................... 28 Berbere (Ethiopian) ........................................................................................................................ 28 Five Spice (Chinese) ...................................................................................................................... 28 Curry Powder (Indian) .................................................................................................................... 28 Garam masala (Indian) ................................................................................................................... 29 Jamaican Jerk (Jamaica)................................................................................................................ 29

The Spice of Life
Let’s talk about one of my favorite parts of cooking, herbs and spices. Years ago, I wrote the first iteration of this article for inclusion in The Performance Menu. It focused solely on the numerous documented health benefits of herbs and spices. In the past 4 or 5 years though, I’ve learned that the best part of herbs and spices isn’t their health benefits, but that they make your food taste so freaking good. Spices are what determine whether that pork shoulder you’re eating turns into carnitas or Lechon asado. Frankly, proper use of herbs and spices is what took my cooking from pretty good to great. So I’ve expanded this document to include information on flavor profiles and suggested usage of the various major herbs and spices.

What Are Herbs And Spices?
Let’s start with a couple definitions from the dictionary. An herb is "a flowering plant whose stem above ground does not become woody." Examples are basil, oregano, marjoram, and sage. Herbs can be used either fresh or dried, whereas spices are typically ground into a powder. A spice is "any of a class of pungent or aromatic substances of vegetable origin, as pepper, cinnamon, or cloves, used as seasoning, preservatives, etc." Spices come from the bark, root, buds, seeds, berry, or fruit of tropical plants and seeds. Examples of each are cinnamon, ginger, cloves, mustard, black pepper, and allspice, respectively. While herbs are basically indistinguishable from other leafy greens, the difference is in the quantity. While you might fill a salad bowl with spring greens or Romaine lettuce or arugula, most of us don’t eat a bowl full of basil or rosemary. Herbs and spices add flavor without really altering the content of the dish.

The History Of The Spice Trade
The first written evidence of spice use comes from the Middle East around 5000BC; prehistoric sites in Iraq show use of herbs like yarrow as early as 60,000 years ago. Originally used to mask the "off" flavors of spoiled foods, such as meat from the hunt that wasn't consumed immediately, spices have a long history of use in medicines, cosmetics, and scents as well. From there, the spice trade flourished. Spices were so valuable that they were the cause of numerous wars during the race to control the spice trade of the 15th to 18th centuries. The race to discover spice-rich lands led to the discovery of numerous new areas of the globe. The British, Portugese, Spanish, French, and Dutch all raced for monopolistic control of the major spice regions of India, Brazil, The Caribbean, Central and South America, the Philippines, Africa, and Indonesia. Alaric, King of the Visigoths, demanded a ransom from Rome to the tune of 3000 lbs of pepper (along with 5,000 pounds of gold, 30,000 pounds of silver, 4,000 silken tunics, and 3,000 hides dyed scarlet).

Enough To Buy You An Island…
Okay, so spices were really important, right? But just how important? Nineteenth century trading of spices with the Orient produced America's first millionaires. The Dutch actually traded away what became Manhattan for an island in the nutmeg growing area of the Banda archipelago, a decision that is

no doubt regretted to this day. And the Banda islands are part of a larger group today called the Maluku Islands, as known as The Spice Islands. Around the time the Dutch traded away the island of Manhattan, nutmeg was trading at a 6000% markup. Any company would kill for that kind of margin. (If you go deeper into the history of the Spice Trade, many companies and countries did enslave and kill over spices.) In fact, the spice trade was the genesis of what became capitalism. You’d be hard-pressed to find a food item that has contributed as much to the course of history, creating vast amounts of wealth to empires and individuals. I can’t think of any. If you think of one, I bet you wouldn't season a steak with it.

The Decline Of The Spice Trade
As you can see, herbs and spices were held in high esteem many millennia ago. Today we consider them to be flavorings only and acquiring them is as simple as picking them up at your local produce market or grocery store, no wars required. Only a few hundred years ago, they were thought to be magical by some cultures. From love potions to aphrodisiacs, civilization brought about all kinds of new uses for these “magical” plants. Eventually, herbs became associated with witchcraft as Europeans in the 1600’s conducted witchhunts, searching for those using them. As medicines were invented, science pushed herbalists to “quack” status. In recent years, we have seen a revival of interest in herbal remedies and we now possess the scientific knowledge to prove (or disprove) the hype surrounding many of our favorite herbs and spices. And as you would expect of humans, we've even found that spices such as nutmeg can be used as recreational drugs! Unfortunately, around 1850, the importance of spices decreased and sugar became the flavor of choice, food fashions that continue to this day, though the tide is turning with spices being recognized for the great flavors they can give your meals.

How To Use Herbs And Spices To Improve Your Cooking
I encourage everyone to have a well-stocked spice cabinet. Herbs and spices are the best way to make your food suck less. They’re also a great way to add flavor without having to resort to large amounts of sugar or salt. (Don’t worry, I think salt is an integral part of cooking good food. I just don’t think it should be the main flavor in most cases.) Beyond that though, spices allow you to give your food the culinary flair of any region of the world. For example, Italian cuisine features oregano and basil. Mexican foods use cumin, cilantro, and paprika. Indian chefs use lots of turmeric, allspice, and cinnamon. When I first started really cooking, I didn’t know what cumin was or how to use it. Then I took a whiff and my first thought was “Mexican restaurant.” And finally, spices allow you to take the same main ingredients and turn out any number of amazing meals. With nothing but ground beef, onions, and greens, I could give you 100 different meals just by combining herbs and spices in different amounts and combinations.

What Herbs And Spices Do For Your Health
I’m sure there was no big surprise when I told you that learning to use herbs and spices will do wo nders for your cooking. There’s an interesting thing though…herbs and spices, being plants, also have

health benefits. They make your food taste better and they make you look and feel better! What a win-win situation that is!

Spice Use Around The World
As I mentioned, spices are a key element in world cuisines. It’s combinations of herbs and spices, along with variations in cooking techniques that determine whether that dish you’re eating is Indian or Mexican. So what spices roughly categorize the various major worldwide cuisines? When you go to your favorite ethnic restaurant, what do they use to make that characteristic flavor?

Indian
                        Coriander Cumin Turmeric Fenugreek Ginger Garlic Oregano Parsley Rosemary Oregano Cumin Chili powder Cilantro Coriander Coriander Chili powder Lemongrass Turmeric Ginger Allspice Scotch bonnet peppers Cloves Cinnamon Thyme

Cuban
                       Garlic Bitter orange Cumin Oregano Bay leaves Fennel Cloves Cinnamon Szechuan peppercorns Star anise Cayenne Paprika Cumin Cardamom Basil Sage Cumin Cinnamon Dill Mustard Pepper Horseradish Ginger

Italian

Chinese

Mexican

Ethiopian

Thai

Greek

Jamaican

Russian

Of course, all of these cuisines use far more than these spices (and everyone uses pepper and garlic). These are just a listing of the major ones.

Twenty Herbs And Spices
Alright, enough of my rambling. Let’s take a look at major and minor herbs and spices that you should learn to use. This is obviously not an exhaustive list of spices you could find in the store, especially if you venture out to specialty spices stores or ethnic stores. For each herb or spice, I’ve provided some background, scientific stuff that you probably couldn’t care less about (no really, lots of big scientific words…you’ve been warned), various interesting bits of trivia, and the important stuff, what it tastes like, how to cook with it, and what it goes well with.

Pepper
Scientific Name: Piper nigrum Part of Plant Used: Berries Origin: India History: The common peppercorn was once used as currency with landlords receiving a "peppercorn rent" and was also offered to the gods as a sacred offering. Pepper was likely the catalyst of the spice trade. Today, pepper makes up 20% of spice imports. Known Active Ingredients: Piperine Health Benefits: Pepper is known to alert the stomach to increase hydrochloric acid production, resulting in improved digestion. Likely owing to its stimulation of hydrochloric acid, which can also aid with heartburn and indigestion, pepper is known as a carminative, a substance that helps prevent formation of intestinal gas. As if this little ball of flavor isn't good enough already, the lowly peppercorn also improves the health of your digestive tract with its antibacterial and antioxidant effects. And the cherry on top is that the skin of the peppercorn stimulates the breakdown of fat cells. Flavor: Pepper is spicy and pungent, but not hot like cayenne. Instead of scorching the mouth and deadening the tastebuds, it stimulates and “wakes them up”. Pepper works with nearly everything you cook and is used in basically every cuisine worldwide. I add it to everything from stir-fries to salads, pork, beef, and fish. Ideally, grind it fresh right before you use it. Buy a cheap pepper grinder ($10-15 at most places) and load it up with peppercorns. There are quite a few different types of peppercorns: black, of course, along with white and green. Black, white, and green are actually the same exact thing, just at different stages of ripeness. Black are half-ripe, white are fully ripe, and green are unripe. Black is the most flavorful, but the others are a good way to add some color and flavor. You can buy premixed peppercorns with several different colors as well. There are also pink peppercorns on the market and mixed into gourmet pepper blends which aren’t really peppercorns. They are from a different plant. Red peppercorns, on the other hand, are truly ripe peppercorns, but are so hard to preserve that they are only widely available freeze-dried.

Cinnamon
Scientific Name: Cinnamomum zeylanicum Blume Part of Plant Used: Bark Origin: Eqypt History: One of the oldest spices known to man, cinnamon is featured in the Bible and was used in Ancient Egypt as a beverage flavoring, medicine, and embalming agent. Cinnamon was so highly prized that it was more precious than gold and it was one of the first commodities traded between the Near East and Europe. Known Active Ingredients: cinnamaldehyde, cinnamyl acetate, cinnamyl alcohol Health Benefits: Cinnamaldehyde has anti-clotting properties, which helps prevent unwanted clumping of the platelets. It is also an anti-inflammatory, blocking the release of arachidonic acid and thromboxane 42. Cinnamon has anti-microbial properties, namely its ability to stop the growth of Candida. Yeasts that are resistant to the action of commonly used anti-fungals have been stopped by cinnamon extracts. There is also evidence that this property lends cinnamon to being used as a preservative. The smell of cinnamon has also been shown to improve brain function, so take a whiff. And finally, the property that nutrition geeks like to discuss, cinnamon has the ability to control blood sugar. It improves insulin sensitivity, helping to clear the high blood sugar of diabetics. Flavor: Cinnamon has a warm, sweet flavor that goes well with everything from apples to chicken to coffee. This versatility makes it one of the kitchen workhorses. It really blends well with other spices. I have a quick go-to recipe for chicken where I chop up an apple and mix in a touch of honey, some cinnamon, and dijon mustard to create a paste, then I coat the chicken in that and cook it. Of course, cinnamon goes well with most any kind of dessert. There are actually four different types of cinnamon. Ceylon cinnamon, also known as true cinnamon, Korintje, Saigon, and Chinese, or cassia cinnamon. The one you find most often in stores is cassia. There are slight flavor differences, but I wouldn't concern myself too much with it. Connoisseurs opt for ceylon, which is milder and less harsh.

Garlic
Scientific Name: allium vineale Part of Plant Used: Entire vegetable Origin: Central Asia History: Garlic was once thought to bring good luck, protect against evil, and keep vampires away. In Ancient Egypt, garlic was placed in the tombs of pharaohs and used to enhance endurance and strength of the slaves that built the Pyramids. Greeks and Romans also recognized the strength-enhancing qualities of garlic, giving it to their athletes and soldiers. Known Active Ingredients: Allicin, Diallyl sulfides, ajeone Health Benefits: The bane of every vampire’s existence, garlic has quite a few health properties. Allicin, one of two main active compounds in garlic, is a sulfur-bearing compound that is released when the interior of a clove is exposed to air (i.e., if you crush or chop the garlic). Diallyl sulfides are reported to boost the immune system, while allicin is noted to be an anti-bacterial, anti-fungal, and antioxidant compound. For those that worry about such things, garlic has shown the ability to lower cholesterol by 4-6% in studies. Beyond that, ajeone has been found to slow blood clotting and some research has also found garlic to be beneficial for lowering cancer risk (although large-scale studies are lacking). Unlike allicin, diallyl sulfides survive cooking but are only activated when exposed to air. Flavor: Garlic, like pepper, adds a nice element to nearly every dish. The flavor you want out of your meal will determine exactly when you should add your garlic. It has a spicy, pungent flavor when raw and a sweeter, mellower pungency when cooked. Garlic can be either the main feature of a dish, as in several Cuban dishes I can think of, or can serve as “hidden” ingredient, like in most dishes. For the purposes of conversion, when you see a recipe calling for 1 tsp of chopped garlic, you can count on that being about a clove of fresh garlic or about 1/3 tsp of garlic powder. For storing your fresh garlic, just put it on the counter, not in the fridge. Precautions: Over-consumption of garlic (especially raw) can cause irritation of, and possible damage to, the digestive tract. Over-consumption also tends to make your breath smell and can cause a garlicy smell to the body. Over-consumption would take a lot though because I eat a lot of garlic and don't smell like garlic (I think).

Cumin
Scientific Name: Cuminum cyminum Part of Plant Used: Seeds Origin: Egypt History: The Bible makes mention of the spice in both soup and bread. It likely came into such favor due to the high price of pepper and the viability of cumin as an alternative. It was even used to pay tithes to priests and Egyptian pharaohs were mummified with cumin. Also, some Arab cultures have regarded cumin as an aphrodisiac, using a paste of ground cumin, pepper, and honey. Cumin also has the ability to give a pallid complexion, which Greek and Roman students used to try to convince their teachers that they had pulled all-nighters. Health Benefits: Cumin has a great iron and manganese content, which help to improve energy and metabolism. Cumin is yet another spice that is known to improve digestion. Studies have shown that cumin stimulates the pancreas to secrete the enzymes necessary for digestion and assimilation. Further, cumin has some excellent anti-oxidant properties and a study has shown that it protected lab animals from developing cancerous stomach and liver tumors. The Encyclopedia of Spices also lists some really cool medicinal properties. Cumin is claimed to increase lactation and help with morning sickness. It is also claimed as treatment for Carpal Tunnel Syndrome, diarrhea, flatulence, colic, breast and testicular swelling and indigestion. And for the ladies, if cancer prevention and gas relief isn’t enough, this wonder spice shows promise as a natural way of increasing breast size. Your guess is as good as mine is on the workings of that mechanism. Flavor: This darling of Indian, Middle Eastern, and Mexican cooking is well-known for its distinct nutty-peppery flavor. It has what I’d call an earthy flavor and aroma. It mixes excellently with eggs, chicken, and beef.

Paprika
Scientific Name: Capsicum annuum var. angulosum mill. Part of Plant Used: Fruit, dehydrated and ground Origin: Mexico History: Here’s a fun bit of trivia: paprika is added to the feed of flamingos at the zoo to give them their bright pink coloration. That could make for an interesting parlor trick. Known Active Ingredients: capsaicin Health Benefits: One thing is for sure; paprika has a tough act to follow with cumin and all of its breast enhancement and aphrodisiac properties. It ranges in color from yellow to bright red and surprisingly, the lighter the color, the hotter the spice. Paprika releases its flavor when exposed to heat, but cooking for too long will cause a complete loss of flavor. We all know that bell peppers are high in vitamin C, and that concentration increases through the drying process. Paprika also increases saliva production and aids digestion by normalizing stomach acid. It has been shown to improve blood pressure and to serve as a blood-thinning agent. And then there’s the capsaicin, which has anti-inflammatory and antioxidant effects that may also help protect you from cancer. Flavor: The bright red color suggests that this is a hot spice, but it isn’t. It tastes like the bell peppers that it is made from. Regular paprika is really more useful for coloration rather than flavor. Paprika doesn’t have an exceptionally strong flavor. Smoked paprika, on the other hand, is made from smoked peppers, and has a strong smoky flavor that works with any kind of meat. I looooove me some pork chops with smoked paprika. And it makes a killer vinaigrette for a salad. Try it blended with nutmeg and coriander, then rub down a chicken. Precautions: Paprika comes from the bell pepper and is therefore of nightshade origin. Those seeking to avoid nightshades should avoid paprika.

Oregano
Scientific Name: Origanum vulgare Part of Plant Used: Leaves Origin: Northern Europe History: Greek and Roman brides and grooms were crowned with a laurel of oregano due to its role as a symbol of joy and happiness. Known Active Ingredients: Phenolic acid: rosmarinic acid; Volatile oils: thymol, carvacrol Health Benefits: Oregano has such a good health profile that you can actually purchase “Oil of Oregano.” The two volatile oils are known to inhibit the growth of bacteria responsible for infections of the bones, joints, and gastrointestinal, urinary, and respiratory tracts, along with pus-forming infections, such as boils and styes. One of these bacteria, Staphylococcus aureus, can cause serious illnesses like pneumonia, meningitis, and Toxic Shock Syndrome. Oregano has actually been found by Mexican researchers to be more effective than drugs at treating infection by certain intestinal parasites. This herb is also a nice source of antioxidants, the active phytonutrients being thymol and rosmarinic acid. The USDA has found that gram for gram, oregano has the highest antioxidant activity of 27 herbs and actually has 4 times the antioxidants of blueberries, the antioxidant love of the nutrition community. It is also a stronger antioxidant than the synthetic BHT and BHA that are commonly added to foods. Flavor: Oregano has a warming, pungent, sharp flavor. You know it when you taste it for sure. The sharpness of the flavor holds up well when cooked, though like most herbs, it should be added near the end of cooking. Oregano is really prominent in Greek cooking and adds some great flavor to everything from eggs to pork and lamb. A little olive oil, balsamic vinegar, and oregano makes a great salad dressing.

Basil
Scientific Name: Ocimum basilicum Part of Plant Used: Leaves Origin: India, Asia, and Africa History: A cousin of peppermint, basil takes its name from Greek – the word “basilikohn,” meaning “royal,” reflecting the high regard that this herb held. It was a symbol of hospitality in India and of love in India. Known Active Ingredients: Flavonoids: orientin, vicenin; Volatile oils: estragole, eugenol, limonene, others Health Benefits: Although best known for its use in Italian foods, basil is also heavily used in Thai, Vietnamese, and Laotian cuisine. The flavonoids orientin and vicenin are of particular interest to researchers. These flavonoids have been found to protect the chromosomes against radiation and oxygen-based damage. The volatile oils in basil have potent anti-bacterial properties and, similar to oregano, make basil better at bacterial-inhibition than commonly used antibiotics. E.Coli 0157:H7 is just one of the numerous bacteria that this herb is effective at limiting, some of which have developed resistance to antibiotics. Eugenol blocks the enzyme cyclooxygenase (COX), which is the same enzyme that medications like aspirin, acetaminophen, and ibuprofen block, qualifying basil as an anti-inflammatory. It contains beta-carotene, which helps to protect cells against free radical damage and staves off oxidation of blood cholesterol. Flavor: There are a huge number of varieties of basil. There's basil, Thai basil, lemon basil, cinnamon basil, Holy basil, and even one called Magical Michael, which sounds more like another type of herb than one you cook with, but whatever. Each of these do have a slightly distinct flavor, as you'd assume from their names. However, most of us can substitute whatever basil we have on hand for whatever is called for in a recipe with no harm to the outcome. Basil is probably my favorite herb. Plain ol' regular basil has a slightly peppery, sweet flavor with an aroma kinda like a mixture of cloves and anise. Of course, your nose and palate might smell and taste something slightly different. And each variety, or cultivar as they're known, will have its own nuances. Basil is really versatile. It's great raw in a salad. I'll often chop up a big handful and add it to my massive salads with olive oil and vinegar to make my salads even better. Aside from that, it's a staple of Italian cooking. A good pesto is a real treat...just mix a nice Parmesan cheese, some basil, garlic, pine nuts, and olive oil to a thick pasty sauce. Now eat it with...well, nearly anything. It's great with eggs, spaghetti squash, and chicken. Basil doesn't tend to cook exceptionally well, so keep the heat application minimal.

Thyme
Scientific Name: Thymus vulgaris Part of Plant Used: Leaves Origin: Asia, Southern Europe, Mediterranean History: Ancient Egyptians used thyme oil in their embalming process while the Greeks burned it as incense in their sacred temples. Known Active Ingredients: Flavonoids: apigenin, naringenin, luteolin, thymonin; Volatile oils: carvacolo, borneol, geraniol, thymol Health Benefits: Thyme oil has long been used as a mouthwash and topical agent, lending to its antiseptic properties, and in natural medicine for help with chest and respiratory issues like chest congestion and bronchitis. Thymol in particular has been shown in rat studies to increase the percentage of DHA (an essential omega-3 fatty acid) in cell membranes, particularly the brain, kidney, and heart. The research has shown supplementation with thyme to be most beneficial when introduced early in life, so you old folks are out of luck, but your kids can still benefit. The flavonoids contribute greatly to its antioxidant capacity and the volatile oils once again show antibacterial properties against some particularly nasty bacteria, namely against those responsible for shigella and the same illnesses oregano protects against. Research actually shows that both thyme and basil can decontaminate foods that have been contaminated. Flavor: The final member of a Simon and Garfunkel quartet, thyme is another favorite of mine. It's key to Mediterranean-style cooking. It has these tiny little leaves that are actually a little annoying to get off of the stem and a kind of minty, lemony flavor and smell. Thyme is excellent with roasted anything, but I typically opt for the darker meats, such as lamb and beef. Add a little lemon juice or zest, along with some shallots or garlic and you pretty much just rocked an easy dinner. It also works well with eggs, sweet potatoes, and pork. Thyme is an exception to most of the other herbs. You actually want to add thyme in the early to middle part of cooking to give the heat time to release the flavor from the herb. And the trick to getting those little leaves off easily is to firmly run your thumb and index finger down the stem from tip to base. You'll end up with most of the leaves and a few stems. Chop the stems up with the leaves and you're ready to rock and roll. Bonus: About.com recommends brewing a cup of thyme tea and spraying it around your doors with a plant mister to repel insects.

Rosemary
Scientific Name: Rosmarinus officinalis Part of Plant Used: Leaves Origin: Mediterranean History: Rosemary was also used as an incense in ye olden days and held a reputation as a memory enhancer and a symbol of love and fidelity. This herb was used in all types of ceremonies, from weddings and funerals to banquets and religious ceremonies. Rosemary was even used in magic spells, which is rather interesting considering that the Spanish considered it to be a safeguard against witches and evil. Health Benefits: Once again, we have an herb with some excellent health properties. Like the volatile oils of other herbs, Oil of Rosemary is considered a carminitive and nervine, stimulating digestion and helping the nervous system, respectively. Because rosemary stimulates the brain and nervous system, some say that it can cure headaches. If you combine dried rosemary leaves and flowers with borax, then use the mixture as a shampoo, you may be able to avoid Rogaine as rosemary is touted for its ability to stimulate the hair-bulbs. Rosemary Wine, made by pouring white wine over chopped green sprigs and straining after a few days, supposedly helps with a weak heart palpitation and stimulates the kidneys as well. Other infusions – Hungary water, Rosemary Tea – are claimed to help with gout, colic, headaches, and nervous diseases. Supposedly, you can also smoke Rosemary and Coltsfoot together to help with asthma. That brings new meaning to smoking some herb. Flavor: Rosemary reminds me of a bush that you'd find in your front yard or an evergreen tree. In fact, the flavor is kind of sharp and piney, like you'd expect an evergreen tree to be. I usually use rosemary with meat dishes because it stands up very well to anything you throw at it. It even complements a rich meat like lamb and works wonders with beef as well. A great simple way to make lamb is to slice some holes in a big lamb roast, stuff some garlic and rosemary into the holes, squeeze some lemon juice over the top, and roast until it's done. Bonus: I just can’t resist making you read this: “From the Grete Herbal: 'ROSEMARY. - For weyknesse of ye brayne. Against weyknesse of the brayne and coldenesse thereof, sethe rosemaria in wyne and lete the pacyent receye the smoke at his nose and keep his heed warme.'” Wasn’t that fun? My head hurts.

Parsley
Scientific Name: Petroselinum crispum Part of Plant Used: Leaves Origin: Mediterranean History: Winners of Greek athletic contests and the tombs of the deceased were adorned with parsley. Originally used medicinally, it is unknown when parsley began to be consumed as a food. In Ancient times, a parsley wreath was used to ward off drunkenness. Let me know how that works out for you the next time you're taking keg stands. Known Active Ingredients: Flavonoids: apiin, apigenin, crisoeriol, luteolin; Volatile oils: myristicin, limonene, eugenol, alphathujene Health Benefits: The health benefits of parsley owe to its volatile oils and flavonoids. One particular volatile oil, myristicin, has been shown to inhibit tumor growth in animal studies. This oil activates the enzyme glutathione-Stranferase, which helps glutathione attach to oxidized molecules. The action of these volatile oils qualifies parsley as a “chemoprotective” food; that is to say that parsley can protect against certain carcinogens. The flavonoids in this herb function as antioxidants and parsley is a rich source of folic acid, vitamin A and vitamin C. Parsley is also noted for its palate and breath cleansing abilities. So, the best thing you do when you go out to eat may be eating the garnish on your plate. Flavor: There are somewhere around 30 varieties of parsley, but basically they all break down into either flat leaf or curly leaf. The flat leaf has more flavor and is better for cooking, but the curly leaf works in a pinch. It's another quintessential Italian cooking herb and adds great flavor to any sauce you're making. I also like to add some chopped parsley to a few savory herbs and then use that as a rub for a chicken before it goes into the oven. It's great paired with garlic. And of course it makes a great garnish afterwards to impart just a little bit of flavor. Precautions: Parsley contains measurable amounts of oxalates, which can cause health problems if they become too concentrated in body fluids. Those with existing and untreated kidney or gallbladder problems may want to avoid parsley. While the risk of calcium absorption impairment is minor according to peer-reviewed research, consult your physician.

Sage
Scientific Name: Salvia officinallis Part of Plant Used: Leaves Origin: Mediterranean History: Sage has one of the longest histories of medicinal use of any herb. The scientific name of this herb is actually derived from the Latin word for “saved,” salvere. The Romans had a special sage gathering ceremony. Arab physicians believed that it promoted immortality and Europeans in the 14th century used it to keep witchcraft at bay. In fact, sage is so awesome, it even took home the esteemed title of “Herb of the Year” in 2001. Which leads me to wonder, “who votes on this stuff?” Known Active Ingredients: Flavonoids: apigenin, diosmetin, luteolin; Phenolic acid: rosmarinic acid; Antioxidant enzymes: superoxide dismutase, peroxidase Health Benefits: One of the phenolic acids in sage rosmarinic acid, is noted for its ability to improve the concentration of inflammatory messengers such as leukotriene B4. This acid is readily absorbed from the GI tract and functions as an antioxidant. This herb is excellent for staving off oxygen-based damage to cells. Sage is even recommended for maintenance of conditions like rheumatoid arthritis, bronchitis, and atherosclerosis. A 2003 study proved that the ancient herbalists were right: sage is an excellent memory enhancer. Compounds from the root of Chinese sage have been shown to inhibit the action of a prime actor in Alzheimer’s Disease, acetylcholinesterase (AchE). Flavor: It's somewhat savory, somewhat sweet, a little bit minty, and a tad earthy. It's like a grand mix of a lot of different things. The leave have an almost velvety texture. When I think of sage, I think of stuffing. For Thanksgiving, I made up an absolutely mouth-watering stuffing for a goose. It was made with sausage, onions, cranberries, apples, sage and rosemary, and a few other things. But outside of that, the mix of flavors means that sage goes well with a wide range of foods. It's perfect with lamb or poultry. It goes really well with potent poultry like duck and goose. It even blends with vegetables like tomatoes and onions, as well as fruits like apples. Just remember to use sage sparingly as it can quickly overpower a dish.

Cilantro/Coriander
Scientific Name: Coriandrum sativum Part of Plant Used: Leaves (cilantro), seeds (coriander) Origin: Mediterranean, Middle East History: Considered both an herb and a spice, coriander has been used for some 7000 years. Hippocrates, the Father of Medicine, used coriander as an aromatic stimulant as well as for other medicinal purposes. The Old Testament even makes mention of coriander. Known Active Ingredients: dodecenal; Phytonutrients: carvone, geraniol, camphor, linalool; Flavonoids: quercitin, kaempferol, rhamnetin, epigenin; Phenolic acid: caffeic, chlorogenic acid Health Benefits: Coriander emerges from this analysis as a wonder herb/spice. Studies on mice have confirmed that it helps stimulate the release of insulin to lower blood sugar, reduces the amount of lipid peroxidation in the blood, and lowers LDL cholesterol while increasing HDL. Research suggests that the volatile oils in cilantro have antimicrobial properties. Dodecenal has been shown to be twice as effective at killing Salmonella as common antibiotics. Eight other antibiotic compounds have been isolated from this herb too. Some herbalists and natural health practitioners claim that cilantro can chelate heavy metals like aluminum and mercury from the body. Dr. Yoshiaki Omura found that some patients secreted more of these toxic metals following a Chinese soup containing cilantro. Cilantro can be made into a delicious pesto by combining it with garlic, olive oil, and almonds. The full recipe is here. Flavor: Some people have a genetic disposition to dislike cilantro. Some of us love it, some think it tastes like soap. I love it! So anyway, what's it taste like? Well, for those of us that don't think it tastes like hand lotion or soap, it's citrusy with a nice tang. It's excellent as a garnish or mixed into fresh salsa or guacamole. Also, instead of basil pesto, you can make a cilantro pesto, which is especially delicious. On top of that, it has a strong aroma that is unmistakable. Even if you don't like cilantro, you'll probably like coriander. The flavor is warm and kind of nutty and also slightly sweet. For the most part, coriander is used throughout the Middle East, India, southern Asia, and even in Mexican cooking. It goes really well with pork and any kind of curry. I usually add coriander to soups as well. Oh, and it's great stirred into some sauteed greens with garlic. You can toast the seeds lightly just before grinding them by putting the seeds in a hot dry skillet for about 20 seconds. They’re done toasting when they start to get aromatic.

Turmeric
Scientific Name: Curcuma domestica Loir. Part of Plant Used: Root Origin: Indonesia, Southern India History: While turmeric has been around for over 5000 years, Europeans have only known of it since the 13th century. It has been used heavily throughout history as a condiment, healing remedy, and textile dye, owing to its bright yellow-orange color. In fact, its bright coloration is what you see when you douse your burger with mustard at a picnic. Chinese and Indian doctors have used this potent “medicine” to treat diseases ranging from flatulence to toothaches; even bloody urine is apparently no match for turmeric. Known Active Ingredients: curcumin Health Benefits: A quick Pubmed search turns up 170 hits for curcumin with studies on the effects of Alzheimer’s Disease, cancer, cell apoptosis, and many others. Curcumin alone has been shown to be as effective an anti-inflammatory as hydrocortisone, without the side effects like ulcers, intestinal bleeding, and decreased white blood cell count. And it's only one of several anti-inflammatory agents in this spice. One mouse study showed curcumin to be effective against Irritable Bowel Syndrome (IBS) by reducing the effects of mucosal and intestinal wall changes. Researchers believe that curcumin is not only an antioxidant but has the ability to inhibit a major inflammatory agent, known as NF kappa-B, that activates the tumor-growth promoters TNF, COX-2, and IL-6. These same anti-inflammatory and antioxidant agents are helpful for those suffering from arthritis. Curcumin’s ability to correct the genetic defect responsible for cystic fibrosis, known as DeltaF508, has shown some promise in early studies. This compound also has effects on breast, lung, prostate, and colon cancer. Studies are now looking at curcumin’s chemoprotective and therapeutic abilities against multiple myeloma and pancreatic cancer, as well as oral cancer. Curcumin can team up with either a compound from onions (quercetin) or one from cruciferous vegetables (phenethyl isothiocyanate) to give a 1-2 punch against precancerous polyps and prostate cancer, respectively. I could go on for days as curcumin has had a large amount of research done on it. Reduced risk of childhood leukemia, improved liver function, cardiovascular protection, and numerous ways of protecting against Alzheimer’s are all attributed to curcumin. Unfortunately, there appears to have been little research on any of the components of turmeric other than curcumin. Flavor: Turmeric has a slightly bitter taste with some pepperiness and is pretty strong, so you really don't need much. Turmeric is one of the few ways I've found to spice up cauliflower and make it unboring. It also adds an interesting twist to sauteed apples and is great with a side dish of onions and greens. Of course, it's also a key ingredient in curry powders and the strong flavor goes well with bold meats like lamb.

Ginger
Scientific Name: Zingiber officinale Rosc. Part of Plant Used: Root Origin: Southeastern Asia History: Once introduced to Europe, ginger was expensive due to shipping requirements leading the Spanish to introduce it to the West Indies, Mexico, and South America in hopes of increasing supply. Known Active Ingredients: gingerols Health Benefits: Herbal practitioners regard ginger as both a carminative and an intestinal spasmolytic, a substance that relaxes and soothes the intestinal tract. This root has an impressive resume when it comes to gastrointestinal relief – numerous double-blind studies have shown it to have great effect on motion sickness and one showed it to be superior to Dramamine, affecting all motion sickness symptoms from dizziness to vomiting. This anti-vomiting action can even help with the nausea and vomiting of pregnancy without the possible side effects of birth defects that come with anti-vomiting drugs. Beyond that, ginger contains anti-inflammatory compounds called gingerols that may explain why ginger-eaters experience alleviation of their osteoarthritis and rheumatoid arthritis. Free radical protection is offered by 6-gingerol, which inhibits the production of nitrous oxide. These same gingerols, which provide ginger’s distinctive flavor, have shown promise in mouse studies of inhibiting colorectal and ovarian cancer growth. Flavor: Ginger is another of the spices that I like to keep around fresh. It has a pungent spicy flavor that adds zing to anything. In its raw form, it can be a bit much, but cooked, it adds some perfect flavor. It's widely used in Asian cuisine, from the pickled ginger that comes with your sushi to ginger pork and ginger beef. I keep my ginger in the freezer which makes it much easier to grate. For grating, it's actually nice to store these in the freezer. When you take the grater to them, they won't turn into a spongy mess. They'll stay nice and solid. But you won't be able to cut through them without a chainsaw, so if you want to freeze it (where it’ll keep for several months), either plan to grate it or cut it into 1 inch chunks so you have some options.

Nutmeg
Scientific Name: Myristica fragrans Houtt. Part of Plant Used: Seed Origin: Spice Islands, New Guinea History: The nutmeg apple, produced by a 66 foot tall tree, is not actually eaten; it is only cultivated for the seed and the aril surrounding the seed, which are ground into the spices nutmeg and mace, respectively. In the Middle Ages, this was a prized and costly spice with some dispute as to whether it was used by Roman priests as incense. Folks in Elizabethan times thought nutmeg could ward off the plague and Connecticut’s nickname “The Nutmeg State” comes from a legend of shady traders whittling nutmeg from wood. Health Benefits: Besides being a darned tasty addition to pies and cookies, nutmeg soothes the digestive system and lowers blood pressure. You can also combine it with massage oil to relieve pain and inflammation in the joints. Diarrhea and toothaches are also no match for nutmeg and it stimulates the cardiovascular system, promotes concentration, and kicks up the liver’s toxin-removal. The good news is that extremely small quantities of nutmeg do the trick. For instance, it is advised to add three pinches to a glass of milk for diarrhea relief. A single pinch in some peppermint tea or a sprinkle over 1 tablespoon of honey is said to relieve an upset stomach. Flavor: Nutmeg is spicy and sweet. It's usually used in desserts. Like cloves, you have to be careful not to overpower the dish with too much. In small quantities, it blends really well with other flavors to add some depth. Aside from egg nog and sweet potatoes, what else is nutmeg good for? I like it blended with other savory and sweet spices, like cardamom and cumin to give my food an Indian flavor. Similar to horseradish, nutmeg isn't usually the main star of a meal, but it's used in all kinds of spice blends like Jamaican jerk, garam masala, and ras el hanout. Precautions: And now for the fun part: nutmeg can be used as a hallucinogen. Amounts of around 1 gram are said to produce mild hallucinations, visual distortions, and mild euphoria. Tests have shown that large quantities of nutmeg take on a chemical makeup similar to MDMA (i.e., ecstasy). Use of nutmeg as a recreational drug hasn’t really caught on though for many reasons, not the least of which is likely the pungent flavor. Beyond that, there are painful side effects, the risk of Nutmeg Psychosis, and the fact that effects can linger for three days. Talk about a bad trip.

Cayenne Pepper
Scientific Name: Capsicum annuum Part of Plant Used: Fruit Origin: South America History: For over 7,000 years, Central and South American cultures have been using this spicy spice. The rest of the world had to wait until the 15th century to experience the pleasure that is pepper-induced pain. Columbus introduced them to Europe, where they were substituted in place of black pepper, which as you’ll recall if you’re still awake was quite expensive. Cayenne moved on to bigger and better however, becoming part of some “patented formulas” sold in multi-level marketing programs in the 1800’s. Known Active Ingredients: 8-methyul-N-vanillyl-6-nonenamide (or capsaicin if you’re lazy) Health Benefits: Capsaicin is the compound of choice in peppers, promoting pain relief, enhanced metabolism, and cardiovascular benefits. Capsaicin has the ability to inhibit substance P, which is a neuropeptide associated with inflammation. It also causes secretions that clear mucous from congested nose and lungs, so cayenne tea is recommended during cold and flu season. That doesn’t sound like a wholly pleasurable beverage, but sometimes the ends justify the means. Capsaicin actually works faster than the similar compound found in cold medicines. Chili peppers are also great sources of pro-vitamin A carotenoids like beta-carotene. This high vitamin A content helps to protect the mucous membranes of the nose, lungs, intestines, and urinary tract. This mucous is the first line of defense against pathogens, qualifying capsaicin as an immune booster. Cluster headaches, which seem to be a migraine on steroids from what I can gather, osteoarthritis pain, and psoriasis pain are all alleviated by treatment with a topical application of capsaicin, the drawback being a burning sensation at the site of application. Finally, the chili pepper family has the ability to lower cholesterol and triglyceride levels and reduce platelet aggregation. Flavor: As for the taste...well, it's really hot. Use too much of it and you'll find the taste to be painful, but as my brother-in-law says “Pain is a flavor”. Okay, seriously though, cayenne is basically used to add some spiciness to whatever you're cooking. It blends in well and I find it to have nice heat without overpowering a dish. Beyond that, just add it when you want to add some kick to your food. For those of you that love spiciness, but want some flavor to go with your heat, check out the Berbere rub at the end of this document.

Cloves
Scientific Name: Syzygium aromaticum Part of Plant Used: Unopened flower buds Origin: Spice Islands History: A clove resembles a tiny nail. In fact, the English name “clove” is derived from the Latin word “clavus,” meaning nail. Cloves have been used for over 2,000 years in Asia. They were used by the Chinese as breath fresheners and they have also been used to mask the flavor of poorly preserved foods. Known Active Ingredients: beta-caryophyllene; Volatile oils: eugenol; Flavonoids: kaempferol, rhamnetin Health Benefits: If you’ve ever undergone major dental work, you have probably used cloves, or rather extracts from cloves. Eugenol, the same volatile oil in basil and other herbs, is used in root canals and other dental procedures due to its effect as a mild anaesthetic and anti-bacterial agent. The eugenol from cloves also has been shown to offer protection against industrial pollutants like carbon tetrachloride, a former refrigerant and dry cleaning solution that has been mostly abandoned; digestive tract cancers; and inflammation of the joints. As with most of the other herbs and spices that we’ve looked at, this one has anti-inflammatory properties. Finally, two major flavonoids, kaempferol and rhamnetin, add to the anti-inflammatory and antioxidant abilities of cloves. Flavor: Cloves are another spice that are used more commonly in Asian cooking than in American. They're another one that will make you think of Indian cooking. They have a strong, sweet flavor that goes well with sweet produce like apples and beets, as well as with richly flavored meats like duck and lamb. Cloves are really intense. A little goes a LONG way. Be very careful not to overdo it. As you'll notice in the Five Spice mix below, there is a total of 4 tbsp of spices overall and only ½ tsp of that is cloves.

Dill
Scientific Name: Anethum graveolens Part of Plant Used: Leaves and seeds Origin: Southern Russia, Western Africa, Mediterranean History: The Norse word “dilla,” meaning, “to lull,” gives the herb its name. It’s likely that this name was chosen due to dill’s historical use as a carminative and for insomnia relief. The Greek and Roman cultures prized dill as a sign of wealth, some of their head honchos putting it out for dinner guests to relieve their discomfort if they were to overindulge, and both the Bible and ancient Egyptian writings make mention of it. Hippocrates made use of it medicinally in a recipe for cleaning the mouth and soldiers would rub dill on their wounds to promote healing. Known Active Ingredients: Monoterpenes: carvone, limonene, anethofuran; Flavonoids: kaempferol, vicenin; various volatile oils Health Benefits: It would seem that Hippocrates and the old school soldiers were onto something. Dill is noted for its anti-bacterial properties, ranking as highly as garlic. Like parsley, it has chemoprotective properties. Both dill and parsley are particularly good at protecting against compounds that are present in the smoke of cigarettes, grills, and incinerators. From this mild herb, we also get a boost in free radical protection. Dill, like parsley, activates glutathione-S-transferase, which helps glutathione clear out free radicals before they damage cells. And the overindulgence of those Greek and Roman dinner guests was relieved by the carminative compound carvone. Dill – it’s not just for pickles anymore. Flavor: It's extremely versatile and adds a nice earthy, somewhat lemony flavor to everything you add it to. The leaves, if you can call them that, are virtually like feathers. Just chop them up and add them to homemade mayonnaise or melted butter to top seafood. Dill is really fragile, so add it near the very end of cooking. As a side dish, I love to saute cucumbers with plenty of dill in some butter. My girlfriend and I absolutely love this recipe. Beyond that, dill is a great garnish or addition to a cold salad.

Mustard Seed
Scientific Name: Sinapis alba Part of Plant Used: Seeds Origin: Europe, Asia, Mediterranean History: One of the most popular spices in the United States graces our hot dogs and bratwurst. Mustard, from the cruciferous mustard plant, is available in three main varieties: white, brown, and black. Hippocrates used mustard medicinally and the Bible makes mention of it. Used by the Greeks in cooking, it’s thought that the Romans were the first to create a paste from the mustard seed, developing the precursor to our modern day mustard. The first known-recorded use of the spice comes from Sanskrit records of 3,000 years ago. Known Active Ingredients: myrosinase enzymes, Phytonutrients: glucosinolates Health Benefits: Mustard is from the brassicas family of vegetables, all of which contain compounds known as glucosinolates in plentiful amounts. The mirosinase enzymes in mustard break down these phytochemicals into a substance called isothiocyanates that has been shown to inhibit the growth of exisiting and new cancer cells in the gastrointestinal tract. Mustard seeds are thought to be a good source for relief of asthma and rheumatoid arthritis due to their selenium and magnesium content. Magnesium also helps with sleep, migraine frequency, and heart attack for people at risk. A touch of mustard added to your fish will boost the omega-3 content as the spice ranks highly in this nutrient. And like chili peppers, mustard can relieve respiratory congestion. If you are avoiding nightshades, mustard may be a good addition to your spice repertoire. Flavor: Mustard is a great spice to keep around for its spicy and aromatic qualities. It'll impart a nice bite to your dishes. Like coriander, this is another great one to toast in a skillet before you use them. Now, what should you use it for? It's a traditional Indian spice, but also works really well with salmon. It's great with roasted potatoes or sweet potatoes and is a great marinating spice. In terms of prepared mustard, I like to keep around a good Dijon and some spicy stone-ground mustard. Eden Organic is my favorite stone-ground. Of course, you can make your own mustard by combining plenty of ground seeds with a little vinegar, then add some other herbs and spices and blend into a nice paste. Precautions: Mustard seeds contain goitrogens, which can cause problems for people with thyroid problems.

Peppermint
Scientific Name: Mentha piperita Part of Plant Used: Leaves Origin: Europe, Asia, Mediterranean History: Peppermint is a hybrid of spearmint and water mint with a flavor described as “a cross between pepper and chlorophyll.” What’s really interesting about that is that someone actually knows what chlorophyll tastes like. The Greek story of the herb’s origins is rather amusing. Persepheone turned a nymph named Minthe into a plant because her husband Pluto was giving Minthe too much affection. Try as he might, Pluto could not reverse the spell, but he did impart the plant with a wonderful smell so that she would delight the senses. This arousing scent has been used throughout history to clear the air in temples and homes. Middle Eastern hosts still offer mint to their arriving guests as a show of hospitality. Known Active Ingredients: Phytonutrients: perillyl alcohol; Phenolic acid: rosmarinic acid Health Benefits: Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia. Randomized clinical trials have shown the ability of the herb to relieve indigestion, dyspepsia, and colonic muscle spasms characteristic of IBS. The menthol contained in the plant is likely responsible for this smooth muscle relaxing ability. Further, peppermint contains perillyl alcohol, a phytonutrient shown in animal studies to stop pancreatic, mammary, liver, colon, skin, and lung tumors. As with so many other herbs, this one is also quite good at stopping numerous bacteria, such as H. pylori, E. coli 0157:H7, and antibiotic-resistant bacteria. Along with being very high in vitamins, peppermint also contains rosmarinic acid, which if you’ll recall from the discussions of oregano and sage, has inhibitory effects on leukotrienes. This acid also stimulates the release of prostacyclins that help to keep airways open. Flavor: Mint is another one with about 25 different varieties. There's peppermint, spearmint, chocolate mint, apple mint, and basil mint, just to name a few. And yes, chocolate mint has a chocolatey flavor. It's pretty righteous. Anyway, you likely don't need me to really describe the flavor of mint. Just by mention of the name, you're probably already thinking of the mouth cooling sensation of eating something minty. Spearmint is probably the variety you're most used to. Okay, so what can you pair mint with? Well, lamb for one. Lamb with mint is one of the most perfect combinations ever created, possibly even more perfect than pizza and beer. It also goes well with fennel and onions or thrown into a fruit salad. And a dessert that I love is to warm some coconut milk with a touch of honey, ginger, and a few mint leaves, then pour it over diced strawberries.

Spice Up Your Life
As you can see, herbs and spices have been used throughout thousands of generations of human history. Many of the compounds in these delicious flavorings have influenced the drugs that so many people readily consume for their ills. Why not get it straight from the source in a natural form, with all of the vitamins and minerals that come from eating plants? We’ve covered many of the most common spices and probably a few that aren’t used very often. There are dozens of herbs and spices that I’ve left out and it’s quite likely that they have some benef icial properties as well. If nothing else, they all taste really good and will help you expand and improve your cooking. One really easy way to introduce a plethora of herbs and spices into your diet is through the use of spice mixes such as curry powder and garam masala, both of Indian influence. The well-known spice mixture curry powder is actually virtually unknown in India. It is an English creation designed to approximate the taste of Indian food. Indian cooks are more precise in their use of herbs and spices, whereas we tend to use the same blend for everything. Regardless, in most curry powders you’ll find coriander, turmeric, cumin, and fenugreek, along with some combination of ginger, garlic, fennel, clove, mustard, cardamom, nutmeg, cinnamon, and black pepper. There are a number of different curry powders, each containing different quantities of the above ingredients, but overall, curry powder gives quite a bang for the buck. Garam masala is comprised of some combination of cinnamon, cumin, cloves, nutmeg, cardamom, fennel, ginger, coriander, and bay leaves. Chili powder is another way to easily add flavor to your food without requiring in-depth knowledge of spice and food combinations. Most chili powders contain cayenne and other chilis, cumin, coriander, paprika, cloves or allspice, and oregano. As with curry powder, you’ll find some variation from brand to brand, but they are simply variations on a theme. Dried herbs and spices should be stored in airtight glass containers in a cool, dark, dry place. Their shelf-life varies, but most should be used or replaced within six to twelve months. Experiment to find flavors that you like. Use conservatively; you can always add more, but once you add too much, it’s hard to compensate for the over-seasoning. As with vegetables, fresh is best, but if it's a choice between dried herbs and spices or none, use the dried. They will still retain some beneficial qualities and as we saw with cayenne, the drying process may concentrate some nutrients. Research has noted that the nutrients in herbs and spices are absorbed more readily in the presence of fat, so a bit of butter or olive oil will help. Be creative and experimental. With herbs such as basil, you can do some inventive things with the fresh herb by freezing it in ice cubes made with either broth or water. These cubes can then be added as you cook. And go easy on the nutmeg. Maybe I shouldn't have told you about its hallucinogenic properties.

My Five Favorite Spice Blends
Here are the recipes for my 5 favorite spice blends. These are all variations of spice blends used around the world. Of course, there’s no official “curry powder” or “garam masala” because they are actually British creations, used to approximate Indian cooking back in the motherland when the English controlled that part of the world. Each chef will have their own particular favorite blend that makes their cooking and I encourage you to use these as starting points only. I often use these spice mixtures as a starting point for other dry rubs, adding and subtracting based on my mood.

Berbere (Ethiopian)
¼ tsp ground allspice ¾ tsp ground cardamom 1/8 tsp ground cinnamon 1/8 tsp ground cloves ½ tsp ground coriander ½ tsp ground cumin 1 tsp ground fenugreek ¼ tsp ground nutmeg ½ tsp ground black pepper ¼ tsp ground turmeric 3 tbsp cayenne pepper 3 tbsp smoked paprika 1 tbsp sea salt (optional) 1 tsp ground ginger 1. In a heavy skillet over medium heat, toast the spices for a few minutes, stirring or shaking continuously to avoid burning. 2. Remove from heat and allow to cool. 3. Grind in a spice grinder. 4. Store in an airtight container.

Five Spice (Chinese)
1 ½ tbsp anise 1 tbsp fennel 1 tbsp cinnamon 1 tsp Sichuan pepper ½ tsp cloves 1. Grind all spices and combine. 2. Store in an airtight container.

Curry Powder (Indian)
8 tbsp coriander seeds 8 tbsp cumin seeds (or ground cumin) 2 tbsp mustard seeds 4 tbsp black peppercorns 1 stick of cinnamon 2 whole cloves 2 tsp fennel seeds 1 tbsp turmeric

1. Place a dry skillet over medium heat. Add cumin, coriander, and mustard, stirring constantly for 30 seconds. Remove from heat and allow to cool. 2. Grind remaining spices and pour through a fine mesh to remove husks. 3. Stir all spices together and store in airtight jar.

Garam masala (Indian)
2 tbsp cumin seeds 2 tbsp coriander seeds 2 tbsp cardamom seeds 2 tbsp black peppercorns 1 (3-inch) stick cinnamon, broken up 1 tsp whole cloves 1 tsp grated nutmeg 1. Put all ingredients except nutmeg in a dry heavy skillet over medium-high heat. 2. Toast the spices, stirring occasionally, until they turn several shades darker and give off a sweet smoky aroma, about 10 minutes. Do not raise the heat to quicken the process, or the spices will brown prematurely, leaving the insides undercooked. 3. Cool completely, then transfer to a spice mill or coffee grinder and grind to a powder. 4. Stir in nutmeg and store unused portion in airtight container.

Jamaican Jerk (Jamaica)
2 tbsp onion powder 1 ½ tbsp allspice 1 ½ tsp dried thyme 1 ½ tsp cinnamon 1 ½ tsp nutmeg 1 tsp mustard seed 1 tbsp pepper 1 ½ tsp cayenne pepper (adjust to taste) 1. Combine all spices and mix well.

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