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

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

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

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

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

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

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

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

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

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

Selected Resources:

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

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

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

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

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Characteristics

Traditional garden thyme is a small perennial herb, typically ranging from six to twelve inches in height. It has slim stems and pairs of narrow, green, olive, or grey-green leaves. The leaves, generally about ¼ inch long, can have a rust-colored hue on the underside. The plant also buds tiny, pinkish-white flowers that produce a sweet pollen attractive to insects. The herb itself is pungent and warm, with a hint of spice and a refreshing aftertaste, characteristic of many herbs in the mint family.
Thyme’s widespread cultivation has led to the development of numerous species with culinary significance, the most notable being French (or French Summer) and English (English Winter). Other species include T. serpyllum (wild thyme), T. broussonetii (a pine-scented version), T. herba-barona (caraway thyme), and T. mastichina (mastic thyme or Spanish marjoram). The herb’s flavor profile can vary depending on the species, ranging from citrus and lemon notes to hints of mint or nutmeg. While the long list of varieties may be confusing, most thyme species available in the market can be substituted for each other by home cooks without significant detriment to the dish – thyme tends to be delicious no matter its origin.

Common Uses

Thyme has a rich history as a mystical, medicinal, and culinary herb, with its use traced back to the Ancient Greeks. The name “thyme” actually comes from the Greek word “thymon,” meaning “to fumigate” (reflecting its original use before making its way into the kitchen). The Romans were the first to truly value the herb for its flavor (they used it in everything from meat dishes to alcohol), and they can take partial credit for the spread of thyme as a kitchen herb when they introduced it to English cooks.
Closely associated (but not at all limited to) French, European, and Mediterranean food, thyme is a versatile herb. It is a staple ingredient in the classic bouquet garni, used to flavor soups and stocks, and is one of the coveted herbs in Herbes de Provence (a blend of thyme, marjoram, fennel, basil, rosemary, and lavender) in French cuisine. Thyme can be used with most meats, vegetables, soups, stews, and braises, and it can add a delicate flavor and aroma to infused oils, herb omelets, egg dishes, and breads. It pairs particularly well with lemon, garlic, basil, and rosemary. Hymettus honey, renowned as some of the finest in the world, is also said to have a distinctive flavor due to the thyme pollen gathered by local bees.

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

Use and Storage

Thyme can be bought dried or fresh at most supermarkets and produce vendors. Fresh thyme will typically keep for about a week in the fridge. The leaves, separated from their tough stems, can also be frozen in foil for several months.
Dried thyme has a long shelf life (up to two years) when stored in an airtight container away from direct light and heat.

Use It (How to/Where)

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

Recipe using Thyme

Herbes de Provence
This provincial spice mix is an excellent dry rub for chicken, lamb, and other meats. It can also be used to flavor roasted or sautéed vegetables, sprinkled on bread before baking, or infused into extra virgin olive oil for dipping. A dry mix is best for these uses.

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

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

Traditional Bouquet Garni

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

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

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Characteristics

Tarragon is a small, attractive herb with slim vertical stems and long, narrow dark green leaves. Native almost exclusively to the Northern Hemisphere, it has spread from its cultivation in Europe and Scandinavia to parts of North America as well. The plant prefers dry, poor soil, which is typically unfriendly to delicate herbs. Excess moisture can lead to frostbite and death in colder climates, so dry soil helps protect the plant.
There are two varieties worth mentioning in the kitchen: French tarragon and Russian (or Siberian) tarragon. French tarragon is held in higher esteem because of its milder flavor and glossy appearance (the herb has smooth, deep green leaves). Russian tarragon is a suitable substitute in most cases, but it is said to have an “inferior” flavor by comparison. This variety can be identified by its rough leaves and light green color.

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

Common Uses

Compared to many kitchen plants that have been used for thousands of years, tarragon is relatively new to world cuisines. It has found a semi-reliable place in Mediterranean, European, and North American cookery. However, tarragon is most commonly associated with French cuisine due to its inclusion in the herb blend called “fine herbes” (fresh parsley, chives, chervil, and tarragon). It is also used in well-known sauces such as Béarnaise and in dishes like tartare.
When used correctly, tarragon pairs well with fish, lobster, red meats, chicken, some roasted vegetables, fresh salads, and tomatoes. It can enhance dressings, marinades, soups, and vinegars as well. Additionally, tarragon works wonderfully in eggs — the traditional French herb omelet demonstrates this nicely.

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

Use and Storage

Tarragon loses its flavor quickly when dried, so preserving the herb in vinegar is a good option for those who want to use its essence when fresh leaves are unavailable. Tarragon can be stored for a short time in the fridge, but it is sensitive to cold and deteriorates quickly. Dried tarragon is less potent but can be purchased in many fine grocery stores and supermarkets.
It is best to use tarragon sparingly — the herb can easily overpower all other elements in a dish.

How to Use It (and Where)

• Along with chives, parsley, and chervil to season French dishes
• In egg dishes and delicate omelets
• Infused into vinegar to season many dishes
• In salad dressings and marinades
• To season fish, lobster, and seafood
• Paired with chicken and young fowl
• With red meats and some roasts
• In soups and stews
• In sauces like Béarnaise

Recipe Using Tarragon

Tarragon Marinade

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

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

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Paprika, or Capsicum annuum, is the ground fruit of a pepper plant from the Capsicum family, often referred to as pimento (the same pimento found at the center of an olive). Native to tropical regions, paprika peppers, like other peppers, have been cultivated globally and are among the most cultivated plants worldwide. Paprika likely spread to Europe through Turkish and Bulgarian travelers, finding a strong foothold in Spain, Hungary, and Eastern Europe. Today, Spanish and Hungarian cuisines are closely associated with this vibrant spice.

Characteristics

Paprika is made from ripened, dried, and ground Capsicum annuum fruit. These peppers are deep or bright red and less spicy than chili peppers. The plants vary in size depending on cultivation and region, but the fruit is bred for uniformity, with some varieties conical and others rounded. The flavor and color remain consistent across varieties. The annual plant, typically two to four feet tall, has dense branches, bears white flowers, and produces green fruit that ripens to red. Paprika peppers are the mildest of chili varieties, making the spice versatile for a wide range of dishes without overwhelming heat. Ground paprika is vibrantly red, adding color to pale dishes when used in sauces or as a garnish. Its flavor is warm and sweet with a peppery bouquet, distinct from the sharper heat of other peppers.

Varieties and Culinary Uses

There are two primary varieties of paprika: Hungarian and Spanish. Spanish paprika, known as pimentón, comes in three grades: dulce (sweet), agridulce (semi-sweet), and picante (hot). Hungarian paprika is considered more potent and intense, making it ideal for non-Spanish cuisines. Note that some Hungarian paprikas may be blended with cayenne pepper, resulting in unexpected heat.

Common Uses

Paprika is a staple in Hungarian and Spanish cuisines and is also used in some island and tropical dishes. In Hungary, dishes like goulash and paprikash are defined by their generous use of the spice. Paprika enhances spicy sausages, cured meats, and Spanish chorizo. It’s versatile in marinades, dressings, soups, stews, broths, casseroles, and pilafs, and its natural emulsifier properties make it valuable in sauce-making. Paprika also pairs well with seafood, cheeses, spreads, dips, and smoked foods, and it serves as a colorful garnish for appetizers or hors d’oeuvres.

Peppers are nutritious, offering vitamins C and A. While the drying process reduces paprika’s vitamin C content, it remains a good source of beta-carotene, a phytochemical easily absorbed by the body and beneficial for eye health. The Capsicum family is known for its natural laxative, anti-inflammatory, and anesthetic properties. Paprika peppers may improve circulation and contain antioxidants that could help combat inflammatory diseases like heart disease or cancer.

Use and Storage

Paprika has a short shelf life and should be purchased in small quantities to maintain potency. Store it in an airtight container away from direct sunlight. It’s widely available in stores and online.

Use It:

• In sausages, spicy meat dishes, or ground meat for tacos
• In goulash and other Hungarian-inspired recipes
• To season soups, bean dishes, or pilafs
• To add color to legume and rice dishes
• In sauces, marinades, dressings, and broths
• In cheese dips and spreads
• As a garnish for potatoes, eggs, or other pale ingredients
• To season zucchini, squash, and other mild vegetables
• In spice rubs or blends
• Sprinkled on deviled eggs and other party treats

Recipe: Grilled Spiced Chicken Sandwiches

Ingredients:

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

Instructions:

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

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Characteristics

Mint is an aromatic perennial herb with vertical branches and stems. It grows up to a few feet high and features long, narrow stems with alternating branches of leaves. The leaves are lanceolate, textured, and have jagged edges, with colors ranging from pale to medium dark green. The plant produces clustered, erect, pale purple or lilac-colored flowers and tiny fruits containing a few seeds. However, the leaves are the most commonly used part of the plant in cooking. Mint grows easily and requires plenty of water. While it can thrive in many climates, it can quickly dominate home gardens and must be monitored.
Mint has a pleasing, fresh flavor with a sweet undertone and a cooling aftertaste. Its scent is also refreshingly distinct, and it has been widely used in the medical, aromatherapy, and cosmetics industries.

Common Uses of Mint

The name “mint” is derived from an ancient Greek myth about the nymph Minthe. According to the legend, Minthe was pursued by the god Pluto. His jealous wife, unable to tolerate the affair, transformed Minthe into a mint plant. For thousands of years, mint has had mystical and superstitious associations; for example, young Greek girls would weave mint leaves into their bridal wreaths as a symbol of love and respect for the nymph.
Mint is a common ingredient in Mediterranean, Indian, and Southeast Asian cuisine. Both the leaves and essential oils play important roles in cooking. Fresh mint leaves are used to flavor a variety of dishes, including meat, grain-based sides, salads like tabbouleh, yogurt, sauces, dips, soups, stews, candies, ice cream, teas, beverages, chewing gum, jellies, syrups, and even liquor like crème de menthe. The leaves are also added to greens or fruit salads, Indian pulses, Turkish dolmas, and Vietnamese summer rolls, or used as garnishes. Mint pairs well with vegetables like garden peas, carrots, corn, sugar snap peas, and eggplant. It complements fruits such as pineapple, mango, papaya, strawberries, raspberries, and melon. Mint also works wonderfully in sweet dishes when paired with chocolate or vanilla. Additionally, the essential oil is a key flavoring agent in toothpastes, mouthwashes, breath mints, and some medications that have an unpleasant flavor or aftertaste.

Medicinally, mint leaves have been used for several purposes: as an insect repellent, a cure for hiccups, a mild stimulant, and as a remedy for stomachaches, indigestion, and heartburn. Mint can also be brewed into tea for its diuretic properties. The menthol in mint soothes the throat and can help relieve chest pain and coughing. For this reason, it is sometimes added to cigarettes to mask tobacco’s flavor and mitigate the smoke’s irritating effect on the throat. Mint’s scent was also employed in early forms of aromatherapy, as it was believed to refresh the mind.

Use and Storage

Fresh and dried mint are widely available in the produce or spice aisles of most supermarkets and grocery stores. Fresh mint is preferred for cooking, as its flavors are more distinct and pleasant on the palate. Fresh mint can be stored in the fridge for up to 48 hours before it starts to deteriorate. Dried mint should be kept in an airtight container, away from direct sunlight.
Use It:

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

Recipe using Mint

Mint Julep

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

In a tall glass, combine the leaves, sugar, and water. Muddle the leaves, then stir until the sugar is mostly dissolved. Add the bourbon and fill the glass with ice. Gently stir until all ingredients are combined.
Raspberry Mint Sangria

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

In the bottom of a tall pitcher, muddle 5 sprigs of mint, orange juice, pineapple juice, and raspberries. Add the brandy, Chambord, ginger ale, and wine. Taste and adjust the intensity by diluting with more juice or making it stronger with more wine. Pour the mixture over plenty of ice into a punch bowl or large pitcher. Garnish with orange pieces and the remaining sprigs of mint.

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Characteristics

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

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

Common Uses

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

One of the several wild garlic varieties is likely the source of all cultivated garlic today. These wild varieties were most likely native to central Asia and parts of the Mediterranean. Garlic has been used for thousands of years, and it was a part of the diet in Ancient China, Rome, Greece, and Egypt. It was found in Egyptian tombs and may have been used in the ceremonial embalming process. The plant was also considered a superfood by the Romans, who believed it gave strength to athletes, workers, and soldiers (and some recent research may support parts of this claim), although much of this theory was rooted in magic rather than nutrition.

Garlic did face some backlash in certain upper-class sectors throughout history. Aristocracies in several cultures felt that reeking of garlic was a pedestrian practice best left to “commoners.” It was also warned that too much garlic in the diet would drive away potential lovers with its smell.

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

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

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

Use and Storage

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

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

Use It (How to/where)

• To enhance the flavors of chicken, beef, veal, and other meats
• Fried and added to salads
• Roasted whole and spread onto bread or added to sauces
• In sauces, soups, and stews
• Sautéed with vegetables like spinach, mushrooms, broccoli, or escarole
• In dips or spreads like hummus, *skorthalia*, and guacamole
• In flavor bases like sofrito
• In braising liquids
• Blended with olive oil, basil, and seasoning for pesto or bread dips

Recipe with Garlic

Whole Roasted Garlic
Roasted garlic is soft, creamy, and mellow in flavor. It is a wonderful spread for bread but can also be added to oils, soups, or sauces for other uses.

Ingredients

Several whole bulbs of garlic
Olive oil

Instructions
Preheat the oven to 400°F (200°C).
Peel off the papery outer layer of the garlic, leaving the clove skins intact.
Using a sharp knife, cut off around ¼ – ½ inch of the bulb’s top, leaving the clove tops exposed.
Place in a baking pan and drizzle whole bulbs with olive oil, making sure to coat the exposed clove surfaces.
Cover the pan with foil and bake for 30-35 minutes, or until the cloves soften inside.
Remove the pan and let it cool. Scoop out the garlic with a small spoon or knife. Spread directly on bread or mix with olive oil for dipping.

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Characteristics

Cumin is a small, attractive plant with long, thread-like leaves and small pink or white flowers. The plant itself is an annual and typically grows no taller than 20-24 inches; it thrives in dry, hot growing conditions. The cumin seeds, which are contained within the plant’s small fruit, are roughly ¼ inch in length, brownish in color, and almond-shaped. The seeds have distinct ridges running vertically down their length, and the entire outer surface is covered with tiny, almost microscopic bristles.
Cumin has a strong, multifaceted aroma that is a blend of sweet and spicy. The flavor is somewhat bitter, with a sharp, piercing taste and a hint of heat. As a result, cumin works well in the complex spice blends of Indian masalas and curries and is a staple in Moroccan cuisine.

Black cumin, despite the name, actually refers to the seeds of a different plant species (Cuminum nigrum). These seeds are smaller and darker, producing a significantly different taste and aroma compared to true cumin. To add to the confusion, aniseed and fennel are sometimes called “sweet cumin.” Though they belong to the same plant family, they are very different spices and should not be confused with cumin in the kitchen.

Common Uses

Historically, cumin was a popular spice in Egyptian, Greek, and Roman cuisines. The Greeks and Romans were said to have used it much like modern salt or pepper, often placing it in its own container on the dinner table. Today, cumin is most commonly used in Moroccan, Indian, Middle Eastern, Mexican, and North African cooking. However, it occasionally appears in other global cuisines as well: the Dutch use it to flavor certain cheeses, the French incorporate it into some baked goods, the Spanish add it to stews and certain breads, and North Americans love it in chili.
Cumin is often used in combination with other herbs and spices, making it a frequent ingredient in spice blends. Notable blends include Moroccan chermoula (onion, garlic, coriander leaf, cumin, chili, black pepper, saffron), Middle Eastern zhug (cumin, cardamom, garlic, and chili), Indian garam masala (cumin, coriander, cardamom, black pepper, clove, mace, cinnamon, etc.), and Mexican recado rojo (Mexican oregano, cumin, clove, cinnamon, black pepper, allspice, garlic, salt, and annatto). Cumin is also a key ingredient in North American chili powder.

For millennia, cumin has been used as a medicinal plant, with natural medicine schools praising its stimulant and antimicrobial properties. Cumin is known to have proven carminative and antispasmodic qualities, making it useful for treating diarrhea, stomachaches, and menstrual cramps. Eastern medicine also recommends it for pregnant women to help settle morning sickness and increase breast milk production.

As an additional note, old folk magic suggested using cumin to prevent both chickens and lovers from straying—perhaps you could sprinkle some on your spouse and see what happens!

Use and Storage

Ground cumin seed is a greenish-brown or brownish-red powder, which can be easily found in most grocery stores. Whole seeds are also available, though they may be harder to find, and should always be roasted before use (roasting enhances their appealing aroma). Once roasted, whole seeds can be ground by hand with a mortar and pestle or pounded with other spices to create masala and curry powders. Always store ground cumin in an airtight container, away from direct sunlight.
Note: Cumin is quite potent. It can easily overpower other flavors in a dish if used in excess. Start with a small amount (usually about ½ teaspoon for smaller family meals) and add more if needed.

Use It

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

Recipes Using Cumin

Garam Masala Spice Blend

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

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

Roast all ingredients lightly on a skillet until fragrant. Place the roasted ingredients in a coffee grinder and blend them into a fine powder. For a more flavorful result, you can pound and grind them by hand with a mortar and pestle. Store the powder in an airtight container.

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

This refreshing, sweet, and slightly spicy bean salad makes a perfect appetizer or first course for summer BBQs and dinners.

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

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

Combine the dressing ingredients in a bowl and whisk to blend. Add the papaya and mango and coat them with the dressing. Then add the corn, beans, onion, cilantro, salt, and pepper. Toss to coat and chill for at least one hour before serving.

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Characteristics

There are a wide variety of basils available on the market today, but the tender, large-leaved varieties are the most commonly used. Sweet basil (*Ocimum basilicum*) is probably the most widely utilized species at the moment. Native to India and Southeast Asia, it is very popular in Europe and the Mediterranean. The plant is small and attractive, growing to around 2 feet in height, with tiny white flowers and dark green, oval leaves. The leaves, which have a crinkly texture and are about an inch long, are the part of the plant typically used in the kitchen. Other varieties include Holy basil (*Ocimum sanctum*), a clove-scented variety considered sacred in the Hindu religion; lemon basil, which has a citrusy flavor and aroma; and tree basil, which is popular in India and used both as a bug repellent and as an herb.
Sweet basil has a fresh, pungent aroma and a flavor that is green, minty, and sometimes peppery, with notes of clove. The sweetness of the leaves is lost during the drying process, so fresh basil is recommended when a strong basil flavor is desired in a dish.

Common Uses

Basil has drawn the admiration of cooks, authors, and scholars for over two thousand years. An amusing anecdote from the Ancient Greeks links the herb to profanity and insanity—growers were advised to curse and yell while planting the seeds, creating an amusing image of farmers and gardeners shouting profanities while tending to their gardens. Pliny, Boccaccio, and Keats (among many others) all mention basil in their writings, and the leaves were used as symbols of love and loss in various stories and ballads.
The herb is quintessential to Italian cuisine as we recognize it today, but it is also frequently used in French, Mediterranean, and Southeast Asian cooking. Basil complements vegetables like eggplant, spinach, squash, zucchini, peas, and especially tomatoes—it is sometimes called the “tomato herb.” It fits perfectly into herb blends, salads, and soups and is a great addition to many sauces, stews, and gravies, with Italian pesto being the best-known example. Basil also pairs well with garlic, parsley, and sage, with these herbs forming the flavor base of much of Italian cuisine. Additionally, basil can be used with fish, red meat, organ meats, veal, pâtés, and wild game or infused into olive oil or vinegar for cooking and bread dipping. Citrusy basils, such as lemon basil, are sometimes used in sweet dishes like pastries, custards, sherbets, and teas, and they pair well with coconut milk in Southeast Asian cuisine.

Use and Storage

Fresh basil is readily available in most supermarkets and grocery stores. The leaves should be intact, deep green in color, and free of black marks or bleaching. Fresh basil can be frozen and kept for up to one month. Another recommended method for preserving basil is to layer the leaves in a small jar with salt—the salt will absorb the lovely basil fragrance, which is great for cooking.
Dried basil is also easy to find but has a much milder flavor and aroma compared to its fresh counterpart. It should be stored in an airtight container, away from direct sunlight.

Use It:

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

Recipe with Basil

Basic Easy Pesto

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

Place all ingredients in a food processor and blend for about 30 seconds. Push the contents back towards the bottom with a spoon or spatula and blend again until smooth. Use on pasta or for bread dipping.

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Characteristics

Chilies are the fruits of a class of small, sometimes woody shrubs that tend to prefer warm growing conditions. Though the structure can vary slightly depending on the variety, the basic composition of the fruit remains the same: a deep-hued skin covering a layer of moist flesh, which surrounds pith-like tissue and seeds at the center. Chilies derive their heat from the powerful chemical capsaicin, which protects the seeds from animals. This defense primarily affects mammals, as the pith, flesh, and stems must be ruptured by chewing to release the chemical. Birds or creatures that don’t chew are less affected by this potent defense mechanism.
Capsaicin is naturally more concentrated and stronger in fruits that grow in high temperatures. Growing conditions, genetic makeup, plant care, and environment all influence the potency of the plant. Be cautious – not all chilies are created equal.

Chili powder is generally very pungent, delivering a strong heat to both the mouth and nostrils.

Common Uses

There are two types of chili-based powders commonly used in the culinary world. Chili powder is simply dried, ground chili peppers and is added to spicy dishes and spice blends in Thai, Indian, Asian, Mexican, Spanish, South American, and American cuisines.
A close relative, chili powder, is a blend of several ingredients, often including chili powder. This blend is used primarily in American and Mexican cuisines and is typically a combination of various ground chili varieties, cumin, and other spices such as garlic powder, oregano, paprika, or cinnamon. Chili varieties used may include ancho, cayenne, chipotle, and others, with the goal of balancing spicy heat and peppery flavor. The ingredients are roasted or dry-cooked in a hot skillet, then ground into a fine powder.

Chili powder is most commonly used to flavor chili con carne. This blend was likely originated by Indian cooks, who have a long history of mastering potent ground spice blends.

Use and Storage

Chili and chili powders are available in most supermarkets, grocery, and specialty stores. The powder keeps well when stored in an airtight container, away from direct sunlight.
Use It (How to/Where)

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

Recipe Using Chili Powder

Traditional Chili Powder
3 ancho chiles
3 dried arbo chiles
3 chipotle peppers
1 pasilla chili
2 ¼ tbsp garlic
2 ¼ tbsp cumin seed
1 ¼ tbsp oregano
1 heaping teaspoon paprika
Pinch ground cinnamon
Place all chilies and cumin seeds in a pan or cast-iron skillet over medium-high heat. Heat until fragrant, about five minutes, stirring constantly to prevent burning. Set the pan aside to cool. Once cooled, pour the blend and dried spices into a food processor and churn until it becomes a fine powder. Store the powder in an airtight container, away from direct sunlight.

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And why not add them to our meals? They taste amazing! The flavors and aromas are something to look forward to, and they form the foundation of our memories of good times, especially during the holidays. What would a holiday party be without the taste of cinnamon-spiced apple cider, the smell of hot apple pie or pumpkin pie , and the aroma of turkey cooking in the oven?

How Do Others Cook with Herbs?

Once you decide to start cooking with herbs, it’s important to observe the standard ways herbs are added to food. If you’ve never noticed the sprig of parsley on a dinner plate or the sprinkle of cinnamon on oatmeal at family restaurants, you haven’t been paying attention!
Restaurant menus are filled with herb ideas that can give you a place to start. It may even be helpful to keep an herb journal to record the many ways herbs are used to season food. Examples include recipes such as herb-roasted potatoes, mint-roasted leg of lamb, apple rosemary glaze, lemon-honey lamb cutlets, ginger-melon pork, dilled meatballs, rosemary walnut beef skewers, and chipotle chicken sausage. When dining out, chefs are often thrilled to share their herb and spice combinations that create perfectly blended or unexpectedly bold flavors. Getting tips from chefs will accelerate your progress.

Few Hard and Fast Rules

Cooking with herbs follows fewer rules today than it did a few decades ago. You can create mild flavors by adding a pinch of any herb or be dramatic by adding an unexpected herb to a dish. For instance, one woman added fresh basil to ice cream, and the combination created quite a stir in her restaurant. No one expected such a delightful, stimulating taste! It’s been a hit ever since. Another example is adding traditional herbs like oregano, basil, dill, marjoram, and rosemary to dinner muffins. Unexpected flavors excite our taste buds.
The easiest way to start cooking with herbs is to first familiarize yourself with the aromas of each herb and spice. The best way to do this is by opening each bottle on your spice rack and taking a whiff.

Once you know the aromas, your taste imagination will be activated. Your next step is to start experimenting. Don’t be afraid to experiment— it’s easy when you do it with a bite of food and a pinch of herb or spice at a time.

For example, take a tablespoon of the bland stew you made for dinner and mix it in a bowl with a pinch of dill or rosemary. How does it taste? If the rosemary flavor is overwhelming, you may have added too much. After drinking a half glass of water to clear your taste buds, try it again with half the amount of rosemary in a new tablespoon of stew. How does it taste now?

Some Ideas to Start With:

• Try adding a pinch of cardamom, mint, lavender, or basil on top of fruit or ice cream.
• For your next salad, add herbs like dill, lemon thyme, rosemary, and sage to your vinegar and oil dressing.
• Add one-half teaspoon of any green spice rack herb to an entrée of beef, chicken, or fish before cooking.

Make cooking with herbs fun, and your results will always surprise you!

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