Herbs and Spices – The Bone Broth Cook

5 Ways to add Herbs to your diet

Herbs are essential in your diet if you want to have a balanced well alkalized system. The human body needs to be at a 7.35 pH to be at its optimal health. By striving to maintain a balanced pH, you can ward off many diseases such as cancer, heart disease, and obesity. Who knew it was as simple as eating right to stay healthy? Well, Hippocrates did! He said, “Let food be thy medicine and medicine be thy food.” And, guess what, he was right. Today doctors and scientists are more often seeking to change diet, than prescribe a pill or drug to combat disease. How much easier can it get. Just eat, and be healthy! One way to maintain a balanced body is to eat more antioxidant, vitamin and mineral rich herbs. Another awesome side effect is that they increase your metabolism. Here are five ways to do it! 1. Check Your Options — When you’re at a party, it’s hard to turn down all that tempting food, but, if you must eat something, go for the spiciest component, or get into your purse and pull out a packet of red pepper flakes, or curry powder to add to your own plate. This will cause you to eat less, enjoy your food more, and add in some herbal support. 2. Eliminate Salt — Instead of adding salt, add other herbs and spices to your dish. You can sprinkle most herbs and spices directly on your food right at the table, with no cooking needed. Experiment with curry, cilantro, basil, red pepper, chili powders, and other herbs and spices to see what you prefer. You’ll find that you don’t even miss the salt! 3. Research Your Conditions — For instance, if you have diabetes, did you know that cinnamon has shown in medical studies that it can improve blood-glucose levels? All you need is two teaspoons a day, and within about six weeks you’ll see a marked difference in your need for insulin. Do check with your doctor! Cinnamon also has been shown to improve cholesterol levels, so do a little research to find out which herbs and spices can assist you with your health issue. Then add them in! 4. Take It Easy — OK, you don’t want to add EVERY herb to EVERY dish. If you use a strong herb, compliment it with a milder herb, but don’t go nuts adding say, chili powder and curry. Choose one, then balance it with a milder herb. Try just adding one thing at a time as you learn what tastes good to your pallet while eliminating other substances that aren’t as good for you such as table salt. Also remember that dried herbs have more flavor than fresh so you’ll use less when you use dried than when you have fresh. Of course, fresh is always best! 5. Grow Your Own — It’s not hard to grow your own herbs right inside your kitchen. There are many herb growing kits. When they’re ready to harvest you can do so right as you need it, while you’re cooking. Also you can store fresh herbs with the cut in a glass of water in the fridge for a couple of days before using it. You can also dry them yourself just like you would flowers from your child’s dance. Alternatively you can freeze them. Just take off the stems, wash and dry, and put in an airproof bag. Pop into the freezer. Having herbs on hand will cause you to use them more often.

Herb super-foods: Balance your internal systems

You may not realize this but your body is supposed to be pH balanced. It’s one of the key indicators of good health. If our pH is out of balance you will suffer from illness. The ideal pH for humans is 7.35. If you go lower your system will be acidic and if you go higher your system will be more alkaline. Being too acidic can cause a lot of damage to your system. You won’t be able to access vitamins and minerals from the foods you eat, your intestines will be out of whack, and your hair and skin will not look healthy. You may even have sleep issues, headaches, infections and be more susceptible to other illnesses. Your stamina and moods will be affected. Fortunately it’s possible to balance your internal system with herbs and so called super foods. But first you must give up processed foods, artificial sweeteners, smoking, and other bad habits that can cause your system to be acidic. Once you do this, you can then also add in other supplementation with herbs to further balance your system. You want to replace acidic forming foods with alkaline forming foods such as: potassium rich foods, calcium rich foods, magnesium, naturally found sodium (not table salt), fruits, veggies, beans, lentils, seeds, nuts, seasonings and herbs. Simply start adding fresh herbs to all your meals. For instance, you can make a nice meal with whole wheat pasta tossed with fresh basil, chopped tomatoes, and a little olive oil. Sprinkle mint on some fresh fruit or lemon sorbet. Use cilantro instead of salt at the table on whatever you want it on. Consider using ingredients you’ve not thought of before like seaweed, kelp and dandelion. Also, if you get tired of drinking water, which you should be drinking daily, try having a nice cup of hot herbal tea. Green tea is the most alkalizing of all, and it will also curb your hunger between meals. Use honey or natural Stevia instead of sugar to sweeten for the best results. Simply starting your day with a glass of water with the juice of one lemon in it will get you off to a balanced day. Then, before each meal have a nice cup of herbal tea, to balance your system and curb cravings. Then simply add any herbs that you desire instead of salt to your meal, and you’ll find that you start feeling better with in just a few weeks. Chickpea Hummus * 1 can chick peas, rinsed and drained * 2 tsp. fresh lemon juice * 2 TBS basil leaves (more to taste) * 1 clove garlic, crushed * 1/2 TBS unsalted, raw sesame seeds Process all in a food processor until well blended, you may need to add water to get to the consistency you desire. For extra flavor add a bit of hot peppers or chilies to taste.

Benefits of Garlic

It has an odor from your breath but smells great coming from your food. We are talking about garlic. Besides being a welcome addition to steaks and stews, it is also a fighter for health in your body. Here are some of the benefits of using garlic. Some Facts about Garlic Garlic is a widely used spice that has had a place in medicine and gastronomy for centuries. Like many herbs and spices, it got its start not at the dinner table but as an instrument of healing. Garlic is related to onions and shallots. They come from the same family. All you have to do is see it to know this. It is native to Asia. During wars, garlic was used on wounds as a healing agent. This is due to its antibacterial agents, to help fight infection. On food, the savory smell released can bring people running from miles around. It is a welcome addition to stews, soups and as a flavoring for steaks and roasts. Just slide a few slivers of garlic into cuts in the meat to infuse it with flavor as it cooks. In Asia, the leaves of the garlic plant are also cleaned and sautéed with vegetables and meats in main dishes. Health Benefits of Garlic If you already eat garlic – good. You might be reaping the health benefits without even knowing it. Just like other spices, you get benefits using dried varieties but fresh is better whenever you can get it. Garlic contains a compound called allicin. Onions have it too. It is known to help lower blood pressure. Increased blood pressure, combined with other negative health symptoms can lead to a chance of stroke or heart attack. Eating it regularly can help reduce your risk of heart disease. We mentioned earlier about garlic being used for wounded soldiers. It has been shown to help stop the spread of infection, bacterial and fungal. Eating a clove of raw garlic can help ease intestinal disorders when caused by infection as well as fungal ones such as yeast. This helps to regulate the bacteria of the intestinal tract without stripping it of the good bacteria needed for your health. You may have seen garlic pill supplements in your health food store or pharmacy. They are used to help lower cholesterol. A more cost effective way to lower your bad cholesterol is to eat raw garlic regularly. Adding it to your diet will help get your cholesterol numbers under control. Heard of feeding a cold? Use garlic. Eating garlic can help reduce your likelihood of getting a cold or the flu. If you already have a cold, it can reduce your symptoms and help you recover faster. Garlic tastes good and it can help you fight infection and poor health.

Benefits of Oregano

Many think of it as the Italian spice. But, even if you are not Italian, you can use oregano and gain the benefit of its flavor and its health benefits. Buon Appetito! Facts about Oregano Oregano is one of the most popular spices in the world. It is a Mediterranean herb that comes from the mint family. Best of all, you can grow it yourself in a small pot on your kitchen windowsill. It is a flowering herb, with small white or pink flowers on it. What you want to eat is the leaves, which are small and oval shaped. It is mainly used in cooking in Mediterranean countries but you can enjoy it anywhere. As with all herbs, fresh is better. Only nip off the leaves that you need for your recipes or medicinal purposes. The taste is slightly bitter but is welcomed when combined with other Mediterranean spices in your dishes. Health Benefits of Oregano As you grow your oregano in your herb garden or stir it in your spaghetti sauce, think about the health benefits that you are also gaining beyond great flavor for your food. It is thought of as being a functional food because it can be used in a lot of ways to flavor all types of food groups. Oregano does not contain cholesterol. This is good for any food since we get way too much of it from the wrong sources anyway. And, it is a source of fiber. Most people have problems getting the recommended daily dose of fiber anyway, so a little oregano can go a long way. The digestive tract is benefited from eating oregano. This herb gets things moving in your intestines and also increases secretions that break down foods and move them along towards elimination or absorption. If you need more vitamins then eat oregano. It contains antioxidants which the body needs to fight off the harmful effects of free radicals, the by-products of cellular metabolism. Vitamin C is also found in this herb which helps to boost the immune system and fight inflammation. Besides vitamin C, you can also find: vitamin A, manganese, calcium, potassium, lutein, carotene, iron and magnesium. These vitamins and minerals help regulate blood pressure, heart rate, cell function, enzyme activity and proper bone growth. If you have any physical problems, oregano leaves can be used for that as well. Have you ever heard of oils like limonene or thymol? These and others are found in the leaves and flower stems of oregano plants. They have antiseptic, antifungal and antibacterial properties. Concentrated oregano essential oils are used to help relieve menstrual cramps, stomach pains, and fevers. Buy an oregano plant today and bring health into your home.

Growing your own herbs at home

Having a herb garden at home can be a great way to add pizzazz to the food you prepare. And, save money! Herbs can be quite expensive, especially if you buy them fresh. But growing them is inexpensive, and simple. All you need are some pretty pots, soil, seeds, water and a window sill. Figure out which herbs you want to grow. Base your choice on what herbs you use most often right now in cooking. No point in growing something you never use, or don’t like the taste of the first time you start growing herbs. Some popular choices of herbs to grow on your own are: * Basil * Cilantro * Dill * Mint * Parsley * Rosemary * Thyme It’s very important to look up each herb type that you want to grow and find out the procedures for doing so. For example with Basil, you have to pinch off any flowers that appear in order to preserve the flavor and increase the density of leaf growth on each stem. And, Rosemary is especially picky on how much water it likes. Knowing about each herb before you start and properly labeling each pot will ensure a successful herb garden. You can grow them in pots on the window sill, grow them outside in containers, or planted in the ground. It really depends on which type of herb you’re growing, what time of year it is, and what climate you live in. You can start with seeds, seedlings, or with the full grown plant and create new plants from cuttings. The cheapest way to go is to buy seeds, of course. But, it will take more time before you get to enjoy your harvest. It is definitely worth the wait though. Fresh herbs taste delicious because you don’t cut them off the plant until you use them. Therefore, you get the freshest possible flavor infused in your food. You can also dry or freeze the herbs for use later. To Dry — Simply cut a stem right at the soil level, so as not to kill the plant, then hang upside down in a bunch to dry for a couple of weeks. Once fully dry simply pull the leaves off the stem and store in a cool, dry, air tight container. Dried herbs will keep up to a year if stored properly. Remember when cooking with dried herbs you often use less of the herb for the right flavor since anything dried is more concentrated. To Freeze — Like any veggie that you freeze, if you freeze it immediately they’ll be just like using fresh herbs. Chop fresh herbs and place into freezer bags. One good way is to first freeze the chopped herbs on a flat service on top of a non stick sheet. Then put the frozen herbs into a freezer bag so it won’t be clumped together. It’ll be easier to sprinkle just want you need.

Health Benefits of Fresh Herbs and Spices

They make your food taste good but that is not their only virtue. Fresh herbs and spices are a complement to any diet. They can help keep your internal system functioning at peak performance. Down Memory Lane Before there were medicines like we have today, people lived off the land for their healing. Wise women and men in the community used their knowledge of herbs to aid in making medicinal preparations for those who were sick. It was not uncommon to see a poultice or a salve in a home. The mortar and pestle were common tools of the trade in healing. Nowadays we have pills and capsules, but they were based on the long ago teaching of herbs. Even if you don’t use herbs and some spices for your health care you can use them to keep your body healthy through a balanced diet. You eat them for the taste, but learning about the added health benefits of what you are sprinkling on your dinner is an added bonus. What you can Avoid with Herbs and Spices If you ask anyone, the most common “spices” on any table are salt and pepper. Our food could be doing so much better. There is an entire world of tastes, smells and textures just waiting for you. And, fresh herbs and spices are abundant. Why, just visit any farmer’s market and you can purchase a potted herb: rosemary, marjoram, thyme, oregano, dill, basil, lemon balm – and the list goes on. Just a few simple steps and you can have fresh herbs to use whenever you need them. Now, what can these herbs and spices do for me, you might ask? For one, the addition of other herbs and spices to your meals, in lieu of salt, can help keep your blood pressure under control. Too much salt or sodium intake can lead to bloating and high blood pressure in those that are already susceptible. And, if you have been diagnosed with high blood pressure, salt is often not on the menu anymore anyway. Other spices can liven up your food and make you less likely to sneak a shake of that salt. Many herbs have cancer properties, meaning that they can lower your cancer risk or slow down the growth of cancerous tumors. Others can lower triglyceride and LDL (bad cholesterol) levels in the blood which can lead to the onset of Type 2 diabetes. They also play a role in lowering blood sugar which is great for those who are dealing with a diabetic condition. Spices are also on the list of healthy foods. You can use dried, but freshly grated spices look and taste much better. Among their health attributes: inhibiting growth of cancer cells, increasing metabolism, reducing inflammatory response in the body, decrease arthritis pain, stopping nausea and providing essential nutrients to the diet. If you aren’t taking advantage of fresh herbs and spices, your diet and your health are missing out.

Healthy Cooking With Herbs and Spices

One of the joys of cooking has to do with the wonderful smells that come from your kitchen and flow throughout the house. Cooking with herbs and spices makes those smells and flavors come alive like no other addition. Everyone loves the food so much more when it’s well seasoned. There are ways to get the flavors to explode without overdoing it. One way is to avoid adding all seasonings at once. Food should have layers of flavors, so adding one herb or spice at a time, giving it time to combine with the other ingredients before adding another one is a good idea. Another important factor is to always measure your herbs and spices and start with small amounts. You can always add more, but you can create a disaster by adding too much from the start. Herbs and spices are also medicinal, so they are a very healthy addition to your daily food intake. Most herbs are best when used fresh. The flavors are fresher, smell great, and are perfect for roasting or sautéing. Popular herbs are basil, oregano, parsley, bay leaves, cilantro, basil, rosemary, and thyme. Plus, you can grow your own herbs easily right in your window sill. Dried herbs are great infused with oils or other fats. Crush the herbs first then add to the oil and let the flavors sit over night before using for best results. This is a great way to create wonderful dressings, sauces, and condiments. There is no exact science to how much to add, just add a bit, give it some time to combine, then give it a taste. Tasting food as you cook it is the only way to ensure the best flavor experience for anyone who will eat your creations. Spices are usually dried but you can use them in their whole state as seeds or roots with fabulous results. A great example of this is ginger root and garlic. Nothing tastes better than fresh ginger root over dried ginger, and fresh garlic, any day in recipes. Popular spices are peppercorn, cinnamon, ginger, nutmeg, allspice, cayenne pepper, chili powder, curry, cloves, cumin, garlic, five-spice powder. Spices give dishes a flavor punch. They go great with sweet or savory dishes and can mean the difference between a successful dish and a flop. As with herbs, a little can go a long way. Try adding a little of a spice to a dish before adding more to ensure the flavor is right. When trying out a new spice you might want to just flavor parts of a dish and taste before adding more. The best thing to do is open your mind and palate and start experimenting with different flavors and cultures. Curries for instance, are really a combination of different spices, so you can have a variety of flavors of curry. Try out making your own curries to see what you like. You can make curried rice to go with a main course of roasted chicken and veggies. Or, mix in your favorite curry combination into mashed potatoes for a little added oomph to your basic mashed potatoes dish. Above all, don’t be shy to try cooking with herbs and spices. Your family will be glad you did.