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Natural Health Lost in Spice October 2007 Discover the flavor-and healing power-of the world's great spices. Online Version: http://www.naturalhealthmag.com/spice/healing_foods/66 Some of my fondest memories of growing up in Toronto are of tramping into my mother's kitchen after a day in the snow to sneak a slice of her heavenly apple pie. Her ability to add just the right amount of spice was uncanny. I didn't know where cinnamon came from (Sri Lanka) or what its nutritional benefits were (high in manganese, among other things). I just knew the pie kept me returning for more. Spices, of course, have been used to add that special touch to meals for thousands of years. But for nearly as long as we've been grinding, grating, and sprinkling spices into our food, we've also been using them for their medicinal qualities. "Garlic was fed to laborers building the Egyptian pyramids to keep disease at bay," says Ian Hemphill, author of The Spice and Herb Bible (Robert Rose, 2006). Archaeologists have found cinnamon and cassia in Egyptian tombs dating back to 3000 B.C.-their fragrance was believed to please the gods. "Cloves have been used for centuries by the Chinese for their anesthetic and antiseptic properties," says Hemphill. "Turmeric is used in Ayurvedic medicine for skin complaints, and research suggests its curcumin content may fight cancer." Ancient wisdom and contemporary clinical research appear to be in agreement: Spices, whether composed of dried seeds, buds, fruit, bark, or roots, are good for us. A 2003 study published in Diabetes Care reported that as little as one gram of cinnamon reduced blood glucose and cholesterol levels in type 2 diabetics. Chile peppers, which are dried and ground to make the cayenne that goes into a sizzling beef chili, contain an anti-inflammatory phytochemical called capsaicin, which gives the peppers their steamy personality. That "burn" in spicy chili releases endorphins and, according to research published in the International Journal of Obesity, may help suppress appetite and reduce calorie and fat intake. "Hot, spicy food accelerates the body's metabolic rate, so you burn off calories more quickly," explains Hemphill. The phytochemicals derived from plants often have potent antioxidant properties, says Brent Bauer, M.D., director of the Complementary and Integrative Medicine program at the Mayo Clinic. The concentration of flavor and phytochemicals in spices is partly attributable to the drying process. "When most spices are dried, naturally occurring enzymes are activated, creating the volatile oils that give spices their flavor and efficacy," explains Hemphill, citing the example of the antiseptic oil eugenol, which develops in clove buds only when they've been dried. Spices are often harvested at their nutritional peak and dried quickly, preserving theirhealthy components. "Any herb or spice that is transported long distances in its fresh form will lose many of its healthy attributes," Hemphill advises. With so much evidence that spicing up our meals is a boon to both our palates and our well being, why do so many of us settle for a few shakes of salt and pepper? "There's a misconception that all spicy food is hot or that a meal might be mined by adding too much," suggests Kristine Subido, executive chef at the Mediterranean-inspired Wave restaurantin Chicago. Dubbed the "Spice Girl" by the Chicago Sun-Times, Subido uses an array of flavor enhancers in dishes such as spice-cured beef and ahi tuna with fennel seed-infused olive oil. "Use them to enhance a dish, not to overpower it," she says. "Adding just one or two spices toyour main ingredient, like chicken, can be all you need to create a really wonderful flavor." Incorporating spices into your everyday cooking is pretty basic: Add a dash of cinnamon to oatmeal, a sprinkle of nutmeg to roasted root vegetables, or a pinch of cumin to almost any soup. A cookbook like Nina Simonds's Spices of Life. Simple and Delicious Recipes for Great Health (Knopf, 2005) will keepyour spice rack humming. But Subido advises, "Spices like cumin, cardamom, nutmeg, cloves, and peppercorns, which come from the seeds, flowers, or buds of plants, are best purchased whole-then ground when needed, with a coffee grinder or mortar and pestle, to preserve their flavor." Spice Advice These seasonings, available at supermarkets, specialty food stores, and mail-order websites (see "Spice Sites”), boost both your health and the flavor in everyday foods. Allspice Origin: Jamaica, Central and
South America Cardamom Origin: Southern India Cayenne Origin: French Guiana Cinnamon Origin: Sri Lanka Cloves Origin: Indonesia Ginger Origin: Southeast Asia Nutmeg Origin: Indonesia Paprika Origin: South America Turmeric Origin: Southern India,
Indonesia Spice Sites Some of the finest spice purveyors offer informative, user-friendly mail-order websites. Here, the best of the best. Kalustyan's
kalustyans.com Penzeys Spices
penzeys.com Whole Spice
wholespice.com Anthony Spices
anthonyspices.com Pumpkin Pancakes Serves 4 This hearty riff on a breakfast favorite offers plenty of cinnamon, ginger, and nutmeg, plus walnuts and dried cranberries sprinkled into the batter. Ingredients 1 cup whole wheat flour Directions Preheat oven to 200°F. In a large bowl, whisk together flour, sugar, baking powder, cinnamon, ginger, nutmeg, and salt. In a small bowl, whisk together milk and egg. Whisk in pumpkin and 1 tablespoon of oil. Combine pumpkin mixture and flour mixture. Let stand 5 minutes. Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. When hot, add ¼ cup of batter to form round pancakes; make sure pancakes are not touching one another. As the batter cooks, sprinkle a few walnuts and cranberries over it. Cook pancakes for about 2 minutes, until bubbles appear and edges begin to brown. Flip and heat for another 1 to 2 minutes, until edges brown. Stack cooked pancakes on a plate and put them in the oven while other batches cook. Serve with pure maple syrup and fresh blueberries if desired. Nutrition Facts Per serving: 350 calories, 14 g fat (1.5 g saturated), 47 g carbohydrates, 9 g protein, 5 g fiber, 379.5 mg sodium (16% Daily Value). Sautéed Cinnamon Pears Serves 4 Fresh pears, lemon juice, and honey are accented by dashes of cinnamon and nutmeg in this super-easy dessert. Ingredients 4 medium unpeeled pears,
sliced Directions In a medium bowl, toss sliced pears with lemon juice and set aside. In a skillet, melt margarine or butter over medium heat. Stir in honey and vanilla. Add pears to skillet and stir until they are well-coated with the honey mixture. Sprinkle pears with cinnamon and nutmeg. Cover and heat for an additional 2 to 3 minutes, stirring once or twice. When ready to serve, transfer pears to small plates. Add a dollop of yogurt and a sprinkle of more cinnamon if desired. Nutrition Facts Per serving: 179 calories, 3 g fat (2 g saturated), 37 g carbohydrates, 1 g protein, 5.5 g fiber, 35.5 mg sodium (2% Daily Value). Fiery Moroccan Chicken Stew Serves 4 Loaded with cumin, turmeric, and cayenne, this stew's fiery personality can be reined in slightly by cutting the amount of cayenne in half. Ingredients 2 tablespoons olive or
canola oil Directions Heat 1 tablespoon of oil in a large skillet over medium heat. Cook chicken for 5 to 7 minutes, until no longer pink inside. Turn off heat and cover. Heat remaining 1 tablespoon oil in a large saucepan over low to medium heat. Add onion and sauté until translucent. Add garlic, ginger, turmeric, cumin, and cayenne. Cook for 30 seconds. Add tomatoes, chickpeas, raisins, water, squash, red pepper, and chicken to saucepan and bring to a boil. Reduce heat and simmer for 40 minutes. When ready to serve, place stew in bowls and top with cashews. Nutrition Facts Per serving: 441 calories, 13 g fat (2 g saturated), 49 g carbohydrates, 32 g protein, 7 g fiber, 334 mg sodium (14% Daily Value). |
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