Herbs & Spices

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A Brief History:

Tens of thousands of years ago, our ancestors were using herbs and spices to heal the sick, mend the injured, and promote every day good health.

The shamans and 'witch doctors' of the various tribes were experts in all herbs and combinations thereof. These doctors of pre-history had amazing talents and were revered as healers and medicine men of the ancient world.

As civilization grew, however, new discoveries in medicine pushed herbal remedies aside. During the Renaissance age, herbal cures were mostly known as potions and only used by barbarians. At the height of the Inquisition, for instance, so-called 'witches' were burned at the stake for using these methods of medicine. Thankfully, this practice was discontinued. However, even during the 1800's, doctors still felt they were better educated and knew more than the commoners that continued to use herbs as their main form of medicine.

It has only been very recently that herbal medicine has made a comeback. Many people have been finding, and doctors have been verifying, that herbs used daily in the diet have a very large influence on our health.

Word of Caution:

Herbs are by far the cheapest, most effective way to maintain our well-being. However, there is much to know before one can call themselves an herbalist. There are so many combinations and reactions, that it is necessary to be extensively trained in their use. Today, herbalists are as respected in the community as the doctors that also reside there.

Simply because herbs are natural substances, doesn't mean they are not powerful medicine. Even our present day aspirin is derived from a substance found in willow bark tea. Since herbs have the ability to react with any of your present medications, all treatments should be monitored by your herbalist and your doctor.

Using Herbs:

Other than prescribed medicated dosages, the safest way to get the benefits of herbs is to use them in cooking. First, however, it is good to know what we are dealing with. When most people think of herbs, it is a broad definition, but to simply explain it:

Herbs: the leaves of certain plants, used in flavorings

Spices: any part of a plant, other than leaves, used to flavor food (e.g. seeds, bark, roots)

Fresh herbs are much more gentle than dried, normally requiring twice as much in any recipe. Dried herbs & spices need time to release their flavors and are added to the food at the beginning of cooking, while fresh are added near the end. Spices are much more powerful and need to be respected (not feared). The mention of cayenne pepper makes some people cringe. Use both sparingly at first until you achieve the taste you like.

Keeping this in mind, we can understand how they can be used effectively. The use of fresh or dried herbs and spices enhances the flavor of foods without the excess use of salt. Aside from their healing powers, this benefit alone is very important for our better health. Also, the combination of herbs are so numerous that it allows the cook nearly unlimited flavor blends for all dishes. This not only allows the taste buds to enjoy the meal, but aids in digestion as well. Chefs continue to create inspired dishes just by changing the herbs, spices and flavor blends they use.

Benefits:

The benefits of various herbs and spices have been known for thousands of years and are just now making their way into mainstream medicine. As people become more knowledgeable and informed, the use of herbs will continue to grow. They are easily found in most supermarkets in the fresh and dried sections.

There are many good books written on this subject. Through personal experience, however, the easiest place to find nearly all the information you need is available through the Internet. Some good herbal resource sites are:

Medicinal Herbs Online: http://www.emedicinal.com
Herb Chart: http://www.seasoned.com/Tools/HerbChart/
Spice Pages: http://www.uni-graz.at/~katzer/engl/index.html

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The attached list will outline a small sample of the how-to's and benefits of using herbs in your everyday diet. Use them, experiment, try different combinations and spice blends (I keep a few bottles of various blends close at hand for grill seasoning). Only through continued practice will you become comfortable with their tastes and the quantity required.

Name

Description

Benefits

Uses

Basil	sweet, mildly pungent, aromatic	tomatoes, pizza, vegetables, sauces	digestion, appetite, colds & sinus, upset stomach
Cayenne pepper	extremely hot, pungent	add a pinch to sauces, soups, meat	circulation, digestion, headaches
Cilantro a.k.a. coriander	lemony, full bodied	Asian, Mexican, Mediterranean dishes	breast & liver cancers, rheumatism, digestion, sore throat
Garlic	sweet, strong taste & aroma	nearly everywhere, one of the most common flavorings	anti-toxin, immune booster, lowers blood pressure
Ginger	sweet, hot, aromatic	Asian & Carribean food, fish, meats, desserts	bowel disorders, nausea, headaches, sore throat, cold & flu
Oregano	distinctive, strong flavor	Italian food, tomato meat sauces, pork & lamb	anti-bacterial, painkiller
Parsley	fresh flavor and aroma	soups, sauces, herb blends, adds fresh taste	diuretic, breath freshener
Thyme	pungent, mint-like	soups, sauces, meat, fish, poultry	healing, anti-bacterial, cough expectorant
Rosemary	bitter, strong balsam-like flavor, overpowering	meats, fish, stuffings	digestion, appetite, blood pressure, migraines
Mint	refreshing aroma, pungent, hot	Middle Eastern, lamb, desserts, garnish, tea	nausea, sore throats

Hearty Vegetable Soup

Serves 8:

Ingredients:

2 TBSP Extra virgin olive oil
1/2 cup diced onions
1/4 cup diced celery
1/4 cup diced carrot
3 cloves minced garlic
28 oz. can whole or diced tomatoes
1 cup water
1-2 cups leftover cooked veggies (peas, corn, potato, etc.)
2 bay leaves
1 tsp. dry thyme (TBS fresh chopped)
2 tsp. sea salt
fresh ground black pepper to taste
1 cup brocolli florettes
1/4 cup chopped fresh cilantro

Method:

In a large saucepan or Dutch oven, heat olive oil to medium-low. Sweat onions, celery, carrot and garlic until al dente, do not brown.

Add tomatoes (break up whole tomatoes if using them, but discard the hard ends). Add water, left over veggies, bay leaves, dry thyme (fresh thyme goes in during the last 10 minutes), sea salt and pepper. Simmer 20 minutes.

Add brocolli and cilantro. Simmer 10 minutes or until brocolli is tender. Remove bay leaves, taste and re-season if necessary.

Serve with crusty bread and a glass of good red wine.

Zesty Ratatouille with Creamy Polenta

Serves 8:

Ingredients:

3 TBSP extra-virgin olive oil
2 cups chopped onions
2 medium eggplants, unpeeled, cut into 1-inch cubes
4 garlic cloves, minced
1/2 tsp crushed chillies
2 medium zucchini, cut into 1-inch cubes
1 red and 1 green pepper, cut into 1-inch pieces
6 cups chopped tomato
1 tsp. fresh thyme (1/2 tsp. dried)
1 bay leaf
1/4 cup minced fresh basil
4 cups water
1 TBSP Butter
1/2 tsp. sea salt
1/2 tsp.freshly ground pepper
1 tsp. onion powder
1/2 tsp.garlic powder
1 cup corn meal
1/4 cup grated parmesan cheese
(optional) 2 TBS milk or 10% cream

Method:

Ratatouille:

Heat oil in Dutch oven to medium. Saute onions until translucent, about 5 minutes. Add eggplant, garlic and chillies, saute 5 minutes. Add zucchini and peppers, season & saute 5 minutes.

Add tomatoes, thyme and bay leaf, season. Reduce heat to medium-low. Cover and cook, stirring occasionally, for 40 minutes until vegetables are tender and the flavors have blended.

Remove bay leaf, taste and re-season as needed.

Polenta:

In a heavy saucepan, bring water, butter and spices to a boil. Add corn meal in a thin stream stirring constantly with a wooden spoon. Reduce heat to low and cook 20 minutes, stirring frequently. Polenta will become very thick. To finish, stir in parmesan cheese and (if desired) milk or cream.

Note: Polenta may be cooled in a sheet pan lined with plastic wrap or wax paper, then cut into shapes for frying or broiling.

Macerated Fruit with Yogurt-Mint Sauce

Serves 8:

Ingredients:

4 cups assorted, diced fruit
(strawberries, raspberries, melons, mangoes, peaches, bananas, etc.)
2 TBS fresh lime juice
1/2 cup sugar
1/4 tsp sea salt
12 oz. (1 1/2 cups) fat-free plain yogurt
3 TBS honey
2 TBS fresh lime juice
3 TBS chopped fresh mint
zest from 1 lime

Method:

Place all the fruit in a non-reactive bowl. Toss with the lime juice, sugar and salt. Let stand for 1 hour, then refrigerate.

Mix yogurt, honey, lime juice and mint in a bowl. Refrigerate for 1 hour.

Serve fruit in decorative dessert bowls finished with mint sauce, a sprig of fresh mint, and lime zest garnish.

Yours in Food & Friendship,
Chef Kevin

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