Essential oils found in basil have powerful antioxidant, anti-viral, and antimicrobial properties, and even a potential for treating cancer, according to studies. In India, basil is traditionally used as a auxiliary treatment of stress, asthma and diabetes. It’s rich in magnesium, calcium, iron, potassium, phosphorus, riboflavin, vitamin A and vitamin C.
#1. Basil
Although, Basil is native to India and Asia, it has found it’s way into Italian cooking, and more. Famously used in Pesto sauce, particularly with white meats, or just sprinkled over stir-fries, basil works the best when added at the end of cooking. Overcooking it spoils the flavor.
Bonus Recipe: Spinach Basil Pesto
Ingredients : Serves 2
1/4 cup baby spinach leaves
2 tbsp fresh basil leaves
1 1/2 tbsp toasted pine nuts
1 1/2 tbsp grated Parmesan cheese
5/8 clove garlic, peeled and quartered
1/8 tsp kosher salt
1/8 tsp freshly ground black pepper
1/2 tsp fresh lemon juice
1/8 tsp lemon zest
1 1/2 tbsp extra-virgin olive oil
Directions
Put together spinach, basil, pine nuts, Parmesan cheese, garlic cloves, salt, pepper, lemon juice, lemon zest, and 1 teaspoon olive oil in a blender or if you want to go old school, use a mortar and pestle and grind it until the paste is nearly smooth. Scrape the side of the container often and add in the remaining olive oil into the mixture while processing until smooth.
Nutritional Information
Calories: 67; Total Fat: 6.6g; Cholesterol: 1mg, Sodium: 87mg; Total Carbohydrates: 0.8g; Dietary Fiber: 0.2g; Protein: 1.5g
The herb is found in 3 different forms: fresh weed(sprig leaves), dried and dill seeds. Surprisingly, all 3 forms have some health and medicinal benefits. Dill weed is known to have anti-septic, digestive and anti-flatulence properties. Eugenol, the essential oil in dill has been used as a local anesthetic and anti-septic. It also known to reduce blood sugar levels in diabetics, according to some studies. Dill oil, extracted from dill seeds, is an ingredient in traditional medicines as anti-spasmodic, digestive, disinfectant and is also given to nursing women to help them lactate and helps in relieving headaches and nervous irritability.
#2. Dill
Famously used in yogurt and sour cream dips, it also goes well with salmon, and stews and side vegetable dishes. Fresh dill weed can be kept in the refrigerator for about a week or more and gives the strongest aroma. Dried dill seeds are available in the spice section and should be kept in a cool, dry, dark place for a shelf-life up to 6 months. Like basil, fresh dill (or dried dill) should be added at the end of cooking for retaining maximum flavor, however, dill seeds should be toasted beforehand to release their aromatic oils.
Bonus Recipe: Side of Green Beans with Dill
Ingredients : Serves 4
6 1/3 cups water
1 1/2 pounds fresh green beans, washed and trimmed
3/4 tsp salt
1 1/2 tsp mustard seed
1 1/2 tsp dried dill weed
3/4 tsp red pepper flakes
3/4 tsp dill seed
4 cloves garlic, minced
1 1/2 cups and 2 tbsp distilled white vinegar
1/2 cup and 2 tsp white sugar
1 1/2 cups and 2 tbsp water
Directions
1. In a saucepan, bring the water to a boil. Add green beans and boil until the beans are just softened. Immediately, put beans in a iced water, to stop their cooking and enhance color.
2. Combine salt, mustard seed, dill weed, chiles, dill seed and garlic, in a large bowl and add drained beans and mix well.
3. In a smaller saucepan, add 2 cups of water, vinegar, sugar and salt (to taste) and bring to boil. Pour this syrup on to the beans mixture and mix well.
4. Store the beans in an airtight container overnight, in a refrigerator, before eating. If you can prepare this in advance for about a week, it would taste the best.
Nutritional Information
Calories: 176; Total Fat: 0.8g; Sodium: 492mg; Total Carbs: 41.7g; Dietary Fiber: 6.8g; Protein: 4g
Like it’s green leafy cousin, cilantro, coriander seeds are also quite a bag of health benefits. Powder of coriander seeds is often used to protect against urinary tract infections, lower blood sugar and prevent nausea. It is also a good source of iron, magnesium, phytonutrients and flavonoids.
#3. Coriander Seeds
Coriander seeds, whole and ground are a good addition to soups, smoked meats, like turkey and even fish. Tastes well with cumin and mustard seeds.
Bonus Recipe: Oven Baked Fries with Coriander Seeds
Ingredients : Serves 6
Nonstick vegetable oil spray
2 pounds unpeeled russet potatoes (about 3 large), scrubbed, cut lengthwise into 1/2-inch-thick sticks
2 tbsp olive oil
1 1/2 tsp coriander seeds, cracked
1 tsp dried thyme
Coarse kosher salt
Directions
1. Preheat the oven to 450°F and line your baking tray by a baking sheet and spray with nonstick vegetable oil.
2. In a large bowl, pot together potatoes with olive oil, coriander seeds, and thyme and toss well.
3. Transfer everything to a baking tray, spreading it out and sprinkle with salt.
4. Put the tray in the top half the oven and bake until golden or 40 minutes. You might need to turn the fries occasionally. Add pepper if required and serve hot.
Sage is known to have a very high concentrate of a variety of antioxidants, volatile oils, flavonoids and phenolic acids. Rosmarinic acid in sage is a powerful antioxidant and an anti-inflammatory agent, highly recommended for people with inflammatory conditions like rheumatoid arthritis and bronchial asthma. Sage is an memory enhancer as it helps increase brain function and has been used in treating cerebrovascular disease for a long time. Sage might also be effective in reducing the symptoms of menopause, night sweats and hot flashes and boost insulin action in diabetic people.
#4. Sage
Sage itself has a light peppery flavor, so it goes well with sweet fruits and veggies. You could also used sage with cheese and meats. And this herb, unlike others, can take heat quite well, so you could add it at the beginning of your meal and feel your kitchen fill with its refreshing aroma all day long.
Bonus Recipe: Apple & Pear Sauce with Sage
Ingredients : Serves 6
40g butter
350g Bramley apples, peeled, cored and cut into small chunks
350g ripe pears, peeled, cored and cut into small chunks
2 tsp caster sugar
50ml cider or apple juice
1 tbsp finely chopped sage leaves
Directions
1. Put the butter, apples, pears, sugar and cider/apple juice in a big pan and slowly bring to a simmer, covered.
2. Cook for about 10-15 minutes or until the fruit chunks have melted and started to puree. Remove from the heat and add the sage.
3. Give it a final stir if you want a chunky sauce or cook some more, for a smooth paste. Ideal to serve with lamb chops, pork or roasted chicken.
Turmeric is a well-known natural antiseptic and antibacterial agent, used to heal cuts and burns. Also, it naturally detoxifies liver and reduces the risk of childhood leukemia. Many laboratory trials in US have agreed upon turmeric’s benefit in Alzheimer’s disease, various types of cancer and even arthritis. Traditionally, raw turmeric is known to strengthen cartilage and bone structure and also it’s paste has anti-aging effect.
#5. Turmeric
The warm deep-hued spice is mostl used in Indian curries, but you can add a dash of color, to your usual veggies sides and even rice. Add it at the beginning of cooking and watch it bring brightness to your entire meal.
Bonus Recipe: Oven Roasted Cauliflower with Turmeric
Ingredients : Serves 4
3 tablespoons vegetable oil/olive oil
1 head cauliflower, cut into florets
1 jalapeno, finely diced
1 tsp turmeric
1 tbsp black mustard seeds
1 tbsp grated fresh ginger
Salt to taste
Directions
1. Preheat oven to 425 degrees F. In a big bowl, mix oil, mustard seeds, jalapeno, ginger, and turmeric together.
2. Put the cauliflower florets in the bowl and toss to coat the florets with oil mixture. Spread on to a baking sheet and roast until tender and golden brown, 20 to 25 minutes. Serve hot.