Broad Beans (Fava Beans)

A member of the legume family, broad beans are pretty hardy and adaptable - they grow in most soils and climates. They're a great source of protein and carbohydrates, as well as vitamins A, B1 and B2. In the US, they're known as fava beans.

Availability
At their peak from the end of June to mid September. Broad beans are easy to grow in a veg patch or allotment.

Choose the best
Buy broad beans as fresh as possible; pods should be firm and crisp. Avoid any that feel soft, with pockets of air inside.

Prepare it
Broad beans should be podded, unless they are very young and tender. Put the beans in a pan, cover with boiling water, return to the boil and cook for 3-5 minutes. Then drain, empty into cold water, slit each pod along its seam and run your thumb along the furry inside to push the beans out.

To double pod - or remove the thin skin that covers each individual bean - use your nail to slit the skin, then pop out the bright green bean.

Store it
Keep in a perforated bag in the fridge for up to five days.

Cook it
Pod, purèe and serve with a little fried garlic; parboil podded broad beans and peas, add some fried onion and serve with grilled halloumi and torn mint leaves. Top and tail very young broad beans and serve whole, in their pods, with a chunk of pecorino and some bread.

Can't find it
Try French beans, flat beans or runner beans.

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Cayenne Pepper

Cayenne pepper takes its name from its supposed centre of origin - the Cayenne region of French Guiana, Cayenne deriving from a Tupi Indian name. It is now grown largely in India, East Africa, Mexico and the United States, in fact most tropical and sub-tropical regions. Chiles originated in South America, where they have been under cultivation since prehistoric times. The seed's long viability facilitated the rapid spread of the plant throughout the tropics and sub-tropics by the Spanish and Portuguese, the spice becoming as popular there as vine pepper. Chiles were long known as 'Indian' pepper - meaning 'of the New World' rather than 'of India'. Despite its specific name, and the supposed use of special chiles for it, there is little to distinguish cayenne from ordinary pure chilli powder, except that commercial 'chilli powder' usually contains other spices such as garlic or cumin, and is rougher in texture.

Spice Description
Cayenne pepper is a finely ground powder prepared from the seeds and pods of various types of chilli. The cayenne variety is commonly called 'Bird Chile', and the botanical name variously given as C. minimum or C. baccatum. As most powders are blends, the names of the varieties used are not very important. The capsicums used are the small-fruited varieties: thinnish tapered seed pods up to 12cm (5in) long and 2.5cm (1") in diameter. Cayenne is made from the ripened fruit, varying from red to yellow. The powder is red or red-brown in colour. Some cayennes include the ground seeds and are hotter than those which exclude them. Cayenne pepper is well known and easily available in the West. It should not be confused with the vine peppers which yield common black pepper.
Bouquet: Dusty but slightly aromatic.
Flavour: Hot, pungent and biting, although not as powerful as the hotter chillies.

Preparation and Storage
Cayenne should not be used to the same degree as paprika, which it resembles, for it is much stronger. When used as a condiment it should be sprinkled sparingly. It should be kept in a dark container as it is affected by sunlight, and bought in small quantities as it deteriorates rapidly, losing its pungency.

Culinary Uses
Cayenne pepper can be used as a spice in cooking; or as a condiment at table, generally with seafoods, such as oysters, sardines, smoked salmon and trout, scallops, fried mussels, crab, lobster and crayfish. It may be sprinkled over soups and hors d'oeuvres. It can be eaten with eggs cooked in any way, and egg dishes such as omelettes and souffles. It is good with roasted, grilled, fried or stewed meats. It can be sprinkled on bacon prior to frying and used in the dusting flour for fried chicken, fish and vegetables. It adds piquancy to stews, casseroles and sauces, especially cheese, barbecue and shellfish sauces. It can be used in the making of cheese straws and biscuits, marinades, pickles, ketchups, chutneys and smoked foods. It is an ingredient of Worcestershire sauce and is frequently used in curries.

Health benefits
Cayenne pepper exerts a number of beneficial effects on the cardiovascular system. It reduces the likelihood of developing arteriosclerosis by reducing blood cholesterol and triglyceride levels. Cayenne also reduces the platelet aggregation and increases fibrinolytic activity. Cultures consuming a large amount of Cayenne pepper have a much lower rate of cardiovascular disease. Cayenne has been used as medicine for centuries. It was considered helpful for various conditions of the gastrointestinal tract, including stomachaches, cramping pains, and gas. Cayenne was frequently used to treat diseases of the circulatory system. It is still traditionally used in herbal medicine as a circulatory tonic (a substance believed to improve circulation). Rubbed onto the skin, Cayenne is a traditional, as well as modern, remedy for rheumatic pains and arthritis due to what is termed as a "counterirritant" effect. A counterirritant is something that causes irritation to a tissue to which it is applied, thus distracting from the original irritation (such as joint pain in the case of arthritis). Many people consume lots of hot peppers in tropical climates as the heat will induce perspiration, which actually helps a person to cool off. Cayenne's primary chemical constituents include capsaicin, capsanthine, beta carotene, flavonoids, and vitamin C. Cayenne causes the brain to secrete more endorphins. It is considered thermogenic, meaning it can "rev up" metabolism and aid in weight loss. Cayenne also improves circulation. Cayenne helps to relieve pain, not only due to its endorphin enhancing properties, but also when diluted and used topically it helps to block the transmission of substance P, which transports pain messages to the brain.

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Baking Powder

About Baking Powder
A raising agent used in baking that combines mild acid (usually cream of tartar) with mild alkali (such as bicarbonate of soda). When mixed with liquid the powder generates carbon-dioxide forming bubbles that cause a mixture to expand.

Availibility
Can be bought in a packet or tin or buy a self-raising flour that already contains it.

Prepare it
Make it yourself by combining half a teaspoon of tartar and quarter of a teaspoon of bicarbonate of soda. This will make the equivalent of 1 teaspoon of baking powder.

Store it
In a cool, dry place. S

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Falafel - How to Make Best Falafel

Learn how to make the best Middle Eastern Falafel from scratch.

Serves: 8
Difficulty: medium
Prep & Cook time: 2 hours

Ingredients - Falafel Recipe

• 2 cups dried garbanzo beans
• 1 1/2 cup dried fava beans
• 1 cup cilantro (coriander leaves)
• 1/2 cup parsley
• 8 garlic cloves minced
• 2 tsp salt
• 1 tbs coriander
• 1 tsp cumin
• 1 very large onion
• 1/2 tsp blk pepper
• 1/4 tsp cayenne pepper (optional)
• 1/2 cup bread crumbs
• 1/4 cup flour
• 2 tbs baking soda added 15 minutes before frying
• 1/2 tsp baking powder

Preparation

1. Soak the garbanzo beans and fava beans in water over night before the day of cooking.
2. Chop and blend the garbanzo beans and fava beans in a food processor until the beans are the consistency of fine bread crumbs. Put in a large bowl. Next put the onion, garlic, cilantro and parsley in the blender and blend until it is a paste consistency, add to bean mixture. To the bowl add the cumin, coriander, salt, black pepper, bread crumbs and cayenne pepper and mix very well. Taste to see if you would like to add more salt or not.
3. Heat about 1 inch of vegetable oil in a 2 to 3 inch frying pan, turn to medium-low heat. Add the baking soda to the bean mixture and mix well.
4. Mold the falafel mixture into small balls and drop into oil to fry, continually turn over the falafel balls to keep the color an even brown on all sides, when they are a medium brown color, remove the balls and drain on a paper towel for a minute. Serve warm and fresh with tahini sauce and vegetables.

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Cabbage

The cabbage, or brassica, family is huge, and includes everything from the familiar red, white or green varieties with tightly packed leaves, to cauliflower, broccoli, Brussels sprouts as well as pak choi, popular in Asian cookery.

The round, crinkle-leafed Savoy cabbage and the pale, lozenge-shaped Chinese leaf are considered to be two of the best to cook with. The flavour of cabbage varies from type to type, ranging from savoury to gently sweet, but one thing they all have in common is a rank smell if overcooked, so brief cooking is key.

Availibility
Different varieties of cabbage are available all year round.

Choose the best
All cabbages should look bright, with crisp leaves. Avoid those that feel puffy, whose leaves have holes (an insect might have burrowed its way in) or whose outer leaves have been stripped away, which some retailers do to cabbages that start to loose their freshness. Varieties with tightly packed leaves should feel heavy.

Prepare it
For loose-leaved varieties, remove old or damaged outer leaves, cut the leaves free of the core and slice out any tough central stalks. Rinse if necessary, then chop or slice. For tightly-packaged cabbages, strip the outer leaves in the same way, wash, then slice into quarters, cut out the hard central core on each one, then chop or shred. When cooking red cabbage, add a little vinegar to the water to stop the colour running. Boils in 4-6 minutes; steams in 4-8 minutes; stir fries in 2-4 minutes.

Store it
Loose leaved cabbages will keep in a cool, dark place for several days. Tight leaved varieties will last even longer.

Cook it
Stir fry Savoy cabbage with garlic, ginger and chilli, plus a dash of soy sauce; slice green cabbage with carrots, toasted nuts, raisins and dress with olive oil and lemon juice for a salad; slice white cabbage and add to chopped ripe mango, red onion and walnut pieces, dressed with vinaigrette.

Health and Nutritional Benefits of Cabbage

1. Being rich in vitamin A, cabbage is said to be very good for your eyes as well as your skin.
2. Cabbage contains phytonutrients that helps the body in fighting against the free radicals responsible for damaging the cell membranes. At the same time, phytonutrients aids the production of enzymes that help in detoxification.
3. Cabbage has been found to be associated with lower incidence of cancer, especially lung, stomach and colon prostate cancer.
4. Cabbage is very good for building of muscles and thus, getting a healthy body.
5. Researches have proved that fresh cabbage juice helps in healing of stomach ulcer.
6. Fresh cabbage juice comprises of sulfur and is thus, very effective in treatment of fungus infection.
7. Cabbage has been related to lowering of serum cholesterol.
8. The vitamin B in cabbage helps in sustaining veracity of nerve endings as well as boosting of energy metabolism.
9. Red cabbage contains an antioxidant known as anthocyanin. This antioxidant is believed to be helpful in protection of brain cells and thus, in the avoidance of Alzheimer's disease.
10. Cabbage also contains lots of vitamin C and vitamin D. The former helps in the burning of fat, while the latter helps maintain skin vigor.
11. Sulforaphane, found in cabbage, augments the production of antioxidant and detoxification enzymes in the body.
12. Cabbage has anti-inflammatory properties. It also contains lactic acid that acts to disinfect colon.
13. Drinking 25-50 ml of cabbage juice helps treat headache, asthma, bronchitis and digestion problems.

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Eggs

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a range of 18 vitamins and minerals. They're also hugely versatile. Almost all eggs are edible but the most commonly consumed are hen's eggs. Bantam, quail, duck and goose eggs are also readily available and vary in size and flavour.

Availibility
All year round.

Choose the best
Always select eggs marked with the most distant 'best before' date (28 days after they have been laid) and eat them before it expires. Never buy eggs that are broken or cracked. The colour of the shell isn't an indication of quality, or the bird's feed - it's dictated by what breed of bird the egg came from.

Hen's eggs come in different grades (Grade A or Class A are the best) and sizes, which are defined by weight, rather than volume (S, 45g; M, 53g; L, 63g; XL, 73g). While most Good Food recipes call for large-sized eggs, for individual servings, such as when frying or poaching, size doesn't matter so much. But baking is different - if you can't find the egg size that the recipe calls for, make sure you're using the right volume.

The way in which the bird that laid the egg is reared is also an important factor in making your selection. Organic eggs are most expensive, as they are laid by hens who have been reared in the most humane way possible, with strict criteria to govern their housing, freedom of movement, feed (all-organic) and environment (organic land). Free-range is next, then barn eggs. Caged eggs are the cheapest eggs, as the hens who lay them are farmed in the cheapest manner, stocked at the highest densities, with very limited room to move around and no access to direct sunlight.

Another label to look out for is the Lion Quality stamp - eggs marked with this will have been laid by hens vaccinated against salmonella.

Read more about standards in egg production at British Egg Information, the official site for British Lion Quality eggs.

Prepare it
Just crack them open, and you're ready to go: tap the middle of the egg against the rim of a bowl to crack the shell; insert the tips of your thumbs into the crack; draw the two halves apart, allowing the egg to drop into the bowl; using a teaspoon, fish out any fragments of shell that may have fallen into the bowl.

It's a good idea to crack each egg into an empty bowl before adding to your mixing bowl, just in case one is bad. If you're in any doubt about how fresh an egg is before you crack it open, drop it in a glass of water. A fresh egg will drop to the bottom of the glass and stay there. A slightly older (but still safe to eat) egg will hover in the middle, while a stale egg will float on the surface - a sure sign that it should be thrown away. Once cracked open, a very fresh egg will have a plump yolk that stands proud from the white, and the white itself will have two layers, the one that surrounds the yolk being the higher of the two.

Store it
Store in their carton, or upright, in a cool, dark, dry place away from strong smells such as onion.

Cook it
Cook eggs on their own, either scrambled, poached, boiled or fried, or use to make dishes such as omelettes, frittatas, soufflés, pancakes, sauces or cakes, or use to glaze breads and pies.

Benefits of Eggs
1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Nutritional Value
The egg is not a complete food as it lacks sugars and vitamin C, but it is rich in other valuable nutrients 100g of whole egg (2 eggs weighing 50g net each) contains 12.4% proteins 8.7% fats, a good amount of vitamin B1,B2,PP, A and D, and a good quantity of iron phosphorous, sulphur and potassium up an energy value of 128kcal (food composition tables National Institute ed 1997).

Proteins have considerable nutritional value; they contain amino acids that the human organism has difficulty producing therefore they must be introduced through diet to ensure growth and reconstruction of tissues proteins contained in the white and the yolk of an egg are the best source of protein for man albeit certain proteins in the white can cause allergic reaction in individuals with particular sensitivity.

Fats; Eggs contain a modest quantity of fats (compared to 16-47% found in cheese and 35% in salami and sausage products) with various chemical structures; eggs contain triglycerides rich in saturated fat phospholipids and cholesterol Note that eggs now contain one forth less cholesterol than in the past at 371mg/100g. for this reason Indications on weekly consumption of egg given to hypercholesterolemia sufferers are now less restrictive but there is still a ban on packaged products with a high yolk content e.g. mayonnaise custards certain desserts (typically tiramisu) or pasta dishes containing which is also rich in cholesterol.

Phospholipids are highly unsaturated lipid molecules of which lecithin is the most important; lecithin abounds in the yolk and contains choline which is indispensable to cell nuclei and particularly to nerve cells These compounds are useful for contrasting hypercholesterolemia and are necessary for the metabolism of the liver.

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Saffron

Spice Description
Saffron is the three stigmas of the saffron crocus. They are delicate and thread-like, each measuring 2.5 - 4 cm (1 -1.5 in). Its colour is a bright orange-red, and in high quality saffron this is uniform. Saffron bearing white streaks or light patches is inferior and when light specks appear in its powdered form it suggests adulteration.
Bouquet: Strongly perfumed, with an aroma of honey
Flavour: A pungent bitter-honey taste.

Where to Buy Saffron
Most specialty food shops carry saffron, though if it has sat on the shelves for too long it may have lost flavor, so look for bright color. There are a number of places to purchase online, though we recommend purchasing through one of the reputable dealers associated with Amazon and their trusted and secure online ordering.

Preparation and Storage
Because of its expense, intense flavour, and strong dying properties, very little saffron is required for culinary purposes and the key is to distribute it evenly throughout the dish being prepared. It can be crushed to a fine powder in a mortar and pestle. It is easier however, to steep the saffron in hot water— a pinch to a cup will create the desired flavour and colour. Good saffron should expand on contact with the water and a cup should be sufficient for 0.5 kg (1 lb) of rice. Powdered saffron is added directly to the required ingredients of a dish, though we recommend against buying saffron powdered, as it is so frequently adulterated. Store in a cool dry place, out of the light.

Culinary Uses
Saffron appears in Moorish, Mediterranean and Asian cuisines. Its most common function is to colour rice yellow, as in festive Indian pilaus and risotto Milanese, where its delicate flavour make it the most famous of Italian rice dishes. It combines well with fish and seafood, infamous as a key ingredient of Spanish paella as well as bouillabaisse. In England, saffron is probably best known for its use in Cornish saffron buns where it is paired with dried fruit in a yeast cake.

Health Benefits Of Saffron
Herbalists claim that American saffron possesses anti-cancer activity, but these claims are yet to be evaluated critically by medical experts. However certain compounds and saffron have positive effects in lowering blood cholesterol and triglycerides among heart patients. In ancient cultures, saffron was used to relieve stomach aches and kidney stones and also as an agent in improving the circulation of blood.

Some independent studies suggest that the use of saffron meet have beneficial effects on enhancing memory. While some medical research demonstrates the beneficial properties and activities of saffron such as memory enhancing, anti-cancer and antioxidant properties, the medical lobby at large is skeptical about the many claims of saffron.

Cooking with saffron is popular in the Middle East, Spain and Italy. It imparts a wonderful aroma as well as color to the food. Saffron contains carotenoids and medical studies have proven to show that it helps in enhancing oxygen diffusivity in the plasma and other liquids while improving pulmonary oxygenation. The carotenoids in saffron are known to inhibit skin tumors and improve arthritis in various independent medical studies. The numerous active constituents in saffron are also known to bring about a positive effect on people with neurodegenerative disorders and memory impairment. Massaging the gums with saffron helps in reducing soreness and inflammation of the mouth and the tongue.

Saffron is usually used in its dried form and is expensive as a spice and as an herbal supplement. When choosing saffron as an herbal supplement, opt for whole saffron threads instead of powdered saffron, as the threads tend to have more medicinal properties and the powder is likely to be adulterated.

Saffron must be used sparingly when cooking as too much of it can impart a bitter flavor to the food and cause people to fall sick. In large quantities saffron is known to be lethal. Saffron is also used in many cosmetic preparations for enhancing and lightening the skin. However utmost care must be taken in the consumption of saffron. Doctors strictly recommend the use of saffron during pregnancy as the herb possess the property of raising the body temperature.

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Eggplant

About Eggplant
You've probably seen eggplants at your local supermarket. With their shiny purple skin, rather large shape and unique size, they're hard to miss. You may have even eaten them as a side dish or in a hearty stew. Many people mistakenly believe the eggplant to be a vegetable, mostly because it's treated and prepared that way in most of the world. Technically, the eggplant is a fruit and belongs to the berry family. It can be used in many different recipes and comes in a variety of colors and sizes, depending on where it is grown.

Eggplant History
The eggplant is native to Southeast Asia and India, and has been eaten there for thousands of years. The first written mention of this plant comes from a Chinese book on agriculture dating from the sixth century. It likely wasn't introduced to the western world until the 15th century, when people began to use it as a vegetable when cooking. Today, China and India produce the majority of the world's supply of eggplants, which are shipped worldwide.

Eggplant Selection
Today, eggplants (called aubergine in France) come in all shapes, from small, round fruits (about two inches in diameter) to the popular large oblong Black Beauty variety, which can range up to 12 inches long. A newer variety (called Japanese eggplant) is long and thin, resembling zucchini, and has fewer seeds. (The seeds are edible in all varieties.)

Eggplant colors range from white to lavender to dark purplish-black as well as pale green, yellow, and reddish. There are even some striped varieties. Various eggplant varieties may be used interchangably in most recipes, unless the skin color is a specific visual factor in the dish.

Although available year-round, prime time for eggplant is August and September in the United States. Look for eggplants with smooth, shiny skin, heavy for their size, and having no blemishes, tan patches, or bruises. Wrinkled, loose skin is an indication of age, and the fruit will be more bitter. Smaller eggplants have fewer seeds, thinner skin, and tend to be sweeter, more tender, and less bitter.

Press your finger lightly against the skin. If it leaves a light imprint, it is ripe. If it is too soft, it is too old and will be bitter. Looking for less seeds? Check the blossom end of the fruit. A larger scar generally means fewer seeds.

Eggplant Storage
Eggplant is quite perishable and will not store long. Depending on the freshness factor of the eggplant at the time of purchase, it may be refrigerated for up to 4 days (up to 7 days if you pick right from the garden). However, it is best to use them as soon as possible, preferably within a day.

Handle eggplants gingerly, as they bruise easily. If you purchase them wrapped in plastic wrap, remove the wrapper, wrap in a paper towel, and place in a perforated plastic bag before storing in the refrigerator vegetable bin. Do not store raw eggplant at temperatures less than 50 degrees F (10 degrees C).

Cooked eggplant may be refrigerated up to 3 days (it will get mushy when reheated) or frozen up to 6 months in puree form (add a little lemon juice to discourage discoloration). It holds up fairly well in chunks in soups and stews when thawed in the refrigerator, but not as chunks on its own.

Eggplant Cooking Tips

• Eggplant may be steamed, fried, baked, sauteed, boiled, microwaved, stir-fried or stuffed. They are eaten as an appetizer, main dish or as part of a melange of vegetables.
• Eggplant skin is edible. However, some find it bitter, thus some recipes require peeling.
• The flesh is very sponge-like and will soak up juices and oils. Coat slices with flour, beaten egg, and bread crumbs to avoid soaking up too much oil. Let breaded patties dry for half an hour in the refrigerator before frying.
• Par-boiling slices for 1 to 2 minutes can also help reduce the absorbancy of eggplant while ridding it of moisture. Be sure to thoroughly drain and pat dry with paper towels before further cooking.
• Once cut, eggplant flesh will begin to darken with exposure to air. A saltwater bath or a brushing of lemon juice will keep the flesh light.
• Do not use aluminum cookware with eggplant as it will cause discoloration.
• Some cooks salt the cut eggplant and let it sit for up to an hour to leach out water and bitterness before cooking. Today's varieties should not need this step, but follow the directions of your specific recipe.
• Bitterness is concentrated just under the skin, so peeling will also work on especially large eggplants.
• Eggplant may be microwaved to remove excess water. Microwave slices on high for 4 to 6 minutes, remove, cover and let stand for a minute or two. Use paper towels and press lightly to soak up the water.
• If you are baking whole eggplant, be sure to puncture the skin in several places so it does not burst.
• Add eggplant to soups and stews during the last 10 minutes to avoid overcooking.
• Popular eggplant dishes include Caponata, Moussaka, Ratatouille, Eggplant Parmigiana, and Poor Man's Caviar.

Health Benefits Of Eating Eggplant

1. Although iron is essential for many biological process in the body, excess accumulation of iron is not beneficial and causes certain harmful effects in the body. Increased accumulation of iron causes rise in the production of free radicals in the body and is associated with high risk of heart disease and cancer. Hence, it is necessary to remove the excess iron to reduce the free radical production. This can be done by nasunin, a phytonutrient present in eggplant.
2. Other beneficial effects of chelating iron are protecting blood cholesterol from peroxidation, reducing the rate of free radical damage in joints and preventing cellular damage that can promote cancer formation.
3. Nasunin, the potent antioxidant, also shields the brain cell membranes from any kind of damage and injury. This is really important as the membrane protects the cells from free radicals, allowing the entry of nutrients and exit of harmful wastes. It also receives instructions from messenger molecules telling what activities the different cells should perform.
4. Another important function of eggplants are that they act as antimicrobial, antiviral, antimutagenic and anti LDL, all of which is attributed to the action of a phenolic compound, chlorogenic acid, found in abundance in the vegetable. The acid is one of the most potent free radical scavengers found in the tissues of plants.
5. The plant also has a high source of dietary fibers, which is helpful for the proper functioning of the digestive system, and also acts against coronary heart disease.
6. The potassium content in the vegetable helps to strike a balance in the salt intake and maintain a good hydration level.
7. The potassium level also plays a vital role in regulating the blood pressure of the body.
8. For those of you who are planning to go easy on your diet and lose some extra weight, you can opt for eggplants as they are very low in calories and also have high moisture content. Hence, brinjal or eggplants can be safely and effectively used to control obesity.
9. Eggplants are also used to reduce glucose levels of type II Diabetes. This is attributed to the fact that the vegetable contains low levels of carbohydrates and high fiber levels. In fact, the vegetable is regarded as a natural method of controlling diabetes.

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Rosemary

About Rosemary
Rosemary (Rosmarinus officinalis) is a woody, perennial herb with fragrant evergreen needle-like leaves. It is native to the Mediterranean region. It is a member of the mint family Lamiaceae, which also includes many other herbs.

The name rosemary has nothing to do with the rose or the name Mary, but derives from the Latin name rosmarinus, which is from "dew" (ros) and "sea" (marinus), or "dew of the sea" - apparently because it is frequently found growing near the sea.

Buying Rosemary
Look for straight, supple leaves. Take hold of the end of the "needle"; if the leaf does not bend, the rosemary has begun to dry out.

Storing Rosemary
Store in a perforated plastic bag in the vegetable crisper of the refrigerator.

When frozen, rosemary loses some of its piquancy.

Preparing Rosemary
Rosemary has the unique quality of adding a salty flavor; it’s important to keep this in mind when seasoning.

Chop or snip the leaves coarsely to cover a roast.

Wrap the leaves in a cheesecloth sachet and add to a dish to flavor it.

Once the leaves are removed, the branches can be used as skewers for brochettes.

Cooking Rosemary
Rosemary has a strong flavor that goes well in marinades and with red wine. Infused into a jelly, it makes a good accompaniment to pâté and game.

Use it generously to flavor veal, poultry and lamb, particularly in dishes braised with wine, garlic and olive oil.

Rosemary loves garlic, tomatoes, any roasted meat, olive oil… and apple jelly.

Its flavor, with hints of evergreen, stands up to high heat and is perfect for barbecuing.

Brush your lamb chops with a mixture of mustard and rosemary before cooking.

Easy idea - Place a few rosemary leaves on some Italian bread brushed with olive oil. Toast in the oven. Serve with a tomato salad, olives, etc.

Nutritional Values
Rich in calcium, iron, phosphorus, potassium, vitamin C and provitamin A.

Health Benefits
The wonderful smell of rosemary is often associated with good food and great times. But it could just as easily be associated with good health. Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration. So, the next time you enhance the flavor of some special dish with rosemary, congratulate yourself for a wise as well as delicious choice.

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Celery

Celery is a type of garden plant (Apium Graveolens) that grows in bunches of leaved ribs instead of one main stem. One of the most popular vegetables in the Western world, celery has an herbal, astringent flavor and succulent, crisp texture. Celery is usually eaten raw, but it's also delicious cooked in soups, stews and casseroles.

History of Celery
The celery plant originated in the Mediterranean where it was used exclusively as a medicinal herb. The ancient Greeks called it selinon, and it was mentioned in Homer's Odyssey, which dates back to 850 B.C.

Considered much too bitter to eat, celery wasn't used as food until Italian gardeners improved its cultivation in the 17th century. A Dutch immigrant who came to Kalamazoo, Michigan with a sack of celery seeds is credited for bringing the vegetable to the U.S. The first plant was harvested in 1874, and today celery is the third largest agricultural industry behind potatoes and tomatoes.

Types of Celery
The most common celery variety is the pale green Pascal. Less familiar is Golden celery, a variety grown under a layer of soil or paper to prevent chlorophyll from developing and turning it green. The ribs of Golden celery tend to be larger, thicker, and free of strings.

Some specialty produce markets will also carry Asian celery, a vegetable that resembles common celery, but with slimmer, longer stalks. The leaves are dark green and parsley-like. It can also be eaten fresh or cooked.

Celery Buying Tips
Celery is available year-round. Choose firm bunches that are tightly formed. The leaves should be green and crisp. Pre-packaged celery hearts contain the choice, tender, innermost ribs.

Celery Storage Tips
Store unwashed celery in a plastic bag in the refrigerator for up to 10 days. Asian celery should be stored airtight in the refrigerator for up to one week. Leave the ribs attached to the stalk until ready to use.

Celery Usage Tips

• Right before using, wash celery thoroughly and trim the leaves and base.
• Reserve celery leaves to use in soups, salads, stuffing and garnish.
• Prepare celery in advance by placing cut pieces in bowl of ice water up to one hour before serving.
• Add chopped celery to soups during the last 10 minutes of cooking to retain some crunch.
• Celery can be braised, steamed or boiled until just crisp-tender.

Nutrition Notes
A popular choice for dieters, the act of chewing celery actually burns more calories than it contains. Celery is also a good source of fiber and vitamins A, C and E.

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Cardamom

Cardamom is one of the world’s very ancient spices. It is native to the East originating in the forests of the western ghats in southern India, where it grows wild. Today it also grows in Sri Lanka, Guatemala, Indo China and Tanzania. The ancient Egyptians chewed cardamom seeds as a tooth cleaner; the Greeks and Romans used it as a perfume. Vikings came upon cardamom about one thousand years ago, in Constantinople, and introduced it into Scandinavia, where it remains popular to this day.
Cardamom is an expensive spice, second only to saffron. It is often adulterated and there are many inferior substitutes from cardamom-related plants, such as Siam cardamom, Nepal cardamom, winged Java cardamom, and bastard cardamom. However, it is only Elettaria cardamomum which is the true cardamom. Indian cardamom is known in two main varieties: Malabar cardamom and Mysore cardamom. The Mysore variety contains higher levels of cineol and limonene and hence is more aromatic

Spice Description
Cardamom comes from the seeds of a ginger-like plant. The small, brown-black sticky seeds are contained in a pod in three double rows with about six seeds in each row. The pods are between 5-20 mm (1/4”-3/4”) long, the larger variety known as ‘black’, being brown and the smaller being green. White-bleached pods are also available. The pods are roughly triangular in cross section and oval or oblate. Their dried surface is rough and furrowed, the large ‘blacks’ having deep wrinkles. The texture of the pod is that of tough paper. Pods are available whole or split and the seeds are sold loose or ground. It is best to buy the whole pods as ground cardamom quickly loses flavour.
Bouquet: Pungent, warm and aromatic.
Flavour: Warm and eucalyptine with camphorous and lemony undertones. Black cardamom is blunter, the eucalyptus and camphor suggestions very pronounced.

Where to Buy Cardamom on the Internet
For online purchases we recommend buying through one of the reputable dealers associated with Amazon and their trusted and secure online ordering system.

Culinary Uses
The pods can be used whole or split when cooked in Indian substantial meals — such as pulses. Otherwise, the seeds can be bruised and fried before adding main ingredients to the pan, or pounded with other spices as required. Keep the pods whole until use. The pod itself is neutral in flavour and not generally used, imparting an unpleasant bitter flavour when left in dishes.

Cardamom is used mainly in the Near and Far East. Its commonest Western manifestation is in Dutch ‘windmill’ biscuits and Scandinavian-style cakes and pastries, and in akvavit. It features in curries, is essential in pilaus (rice dishes) and gives character to pulse dishes. Cardamom is often included in Indian sweet dishes and drinks. At least partially because of its high price, it is seen as a ‘festive’ spice. Other uses are; in pickles, especially pickled herring; in punches and mulled wines; occasionally with meat, poultry and shellfish. It flavours custards, and some Russian liqueurs. Cardamom is also chewed habitually (like nuts) where freely available, as in the East Indies, and in the Indian masticory, betel pan. It is a flavouring for Arab and Turkish coffee which is served with an elaborate ritual.

Health Benefits of Cardamom
Commonly known in India as "choti elaichi", cardamom's scientific name is Elletaria cardamomum. Though it is more popularly used as a herbal spice , which is added in dishes to provide a strong aroma and flavor but in Ayurveda it is considered to be a very useful and effective medicine. In Ayurvedic texts cardamom is referred to as "ela".

According to traditional wisdom of Ayurveda, cardamom is effective in improving digestion. It helps those suffering from stomach cramps. It is a good stimulant and beneficial for those suffering from flatulence and gas.

Cardamom also helps in cleansing the body as it has detoxifying properties. It is basically a warm spice and known to have originated from India. It improves blood circulation to the lungs and can be helpful in prevention of spasms or convulsions. Hence, cardamom in small quantities is beneficial for those suffering from asthma or bronchitis.

Cardamom enhances appetite and provides relief from acidity in the stomach. It is used in the cure of halitosis. It is beneficial for those suffering from various kinds of respiratory allergies. When you have sore throat, you can try out a little quantity of this medicinal spice.

Those suffering from nausea as well as excessive threat can also try out cardamom. Along with some other medicines, it can be used for treating mouth ulcers. It is known to be a good cure for weakness in general. Some practitioners of Ayurevda also advise its use for treating infection of the urinary tract.

Cardamom is known to be helpful in balancing all three 'doshas' in the human body. Hence it is termed as "tridoshic”. A little quantity of cardamom is especially beneficial in balancing "kapha”. It can be used for balancing "vata" and "pitta" also.

The quantity of cardamom which need to be consumed depends on the physiology of a person and the disease which is to be treated or cured from.

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Nutmeg

The nutmeg tree is a large evergreen native to the Moluccas (the Spice Islands) and is now cultivated in the West Indies. It produces two spices — mace and nutmeg. Nutmeg is the seed kernel inside the fruit and mace is the lacy covering (aril) on the kernel.
The Arabs were the exclusive importers of the spice to Europe up until 1512, when Vasco de Gama reached the Moloccas and claimed the islands for Portugal. To preserve their new monopoly, the Portuguese (and from 1602, the Dutch) restricted the trees to the islands of Banda and Amboina. The Dutch were especially cautious, since the part of the fruit used as a spice is also the seed, so that anyone with the spice could propagate it. To protect against this, the Dutch bathed the seeds in lime, which would prevent them from growing. This plan was thwarted however, by fruit pigeons who carried the fruit to other islands, before it was harvested, scattering the seeds. The Dutch sent out search and destroy crews to control the spread and when there was an abundant harvest, they even burned nutmeg to keep its supply under control. Despite these precautions, the French, led by Pierre Poivre (Peter Piper) smuggled nutmeg seeds and clove seedlings to start a plantation on the island of Mauritius, off the east coast of Africa, near Madagascar. In 1796 the British took over the Moloccas and spread the cultivation to other East Indian islands and then to the Caribbean. Nutmeg was so successful in Grenada it now calls itself the Nutmeg Island, designing its flag in the green, yellow and red colours of nutmeg and including a graphic image of nutmeg in one corner.
Nutmeg has long been lauded as possessing or imparting magical powers. A sixteenth century monk is on record as advising young men to carry vials of nutmeg oil and at the appropriate time, to anoint their genitals for virility that would see them through several days. Tucking a nutmeg into the left armpit before attending a social event was believed to attract admirers. Nutmegs were often used as amulets to protect against a wide variety of dangers and evils; from boils to rheumatism to broken bones and other misfortunes. In the Middle Ages carved wooden imitations were even sold in the streets. People carried nutmegs everywhere and many wore little graters made of silver, ivory or wood, often with a compartment for the nuts.

Nutmeg is not a nut and does not pose a risk to people with nut allegies. Allergy to nutmeg does occur, but seems to be rather rare.

Spice Description
The nutmeg seed is encased in a mottled yellow, edible fruit, the approximate size and shape of a small peach. The fruit splits in half to reveal a net-like, bright red covering over the seed. This is the aril which is collected, dried and sold as mace. Under the aril is a dark shiny nut-like pit, and inside that is the oval shaped seed which is the nutmeg. Nutmegs are usually sold without the mace or hard shell. They are oval, about 25 mm (1 in) in length, lightly wrinkled and dark brown on the outside, lighter brown on the inside. Nutmeg is sold whole or ground, and is labeled as ‘East Indian’ or ‘West Indian’ indicating its source. Whole nutmeg may be coated with lime to protect against insects and fungus, though this practice is giving way to other forms of fumigation.
Bouquet: sweet, aromatic and nutty
Flavour: Nutty, warm and slightly sweet

Where to Buy Nutmeg and Nutmeg Mills
There are a number of places to purchase online, though we recommend purchasing through one of the reputable dealers associated with Amazon and their trusted and secure online ordering.

Preparation and Storage
Whole nuts are preferable to ground nutmeg, as flavour deteriorates quickly. Whole nuts will keep indefinitely and can be grated as required with a nutmeg grater. Nutmeg is poisonous and should be used in moderation, a pinch or two is safe. Store both ground and whole nutmeg away from sunlight in airtight containers.

Culinary Uses
Nutmeg is usually associated with sweet, spicy dishes — pies, puddings, custards, cookies and spice cakes. It combines well with many cheeses, and is included in soufflés and cheese sauces. In soups it works with tomatoes, slit pea, chicken or black beans. It complements egg dishes and vegetables like cabbage, spinach, broccoli, beans onions and eggplant. It flavours Italian mortadella sausages, Scottish haggis and Middle Eastern lamb dishes. It is often included as part of the Moroccan spice blend ras el hanout. It is indispensable to eggnog and numerous mulled wines and punches.
One whole nutmeg grated equals 2 to 3 teaspoons of ground nutmeg.

Health Benefits of Nutmeg
Nutmeg is a small package with several big benefits. It's used for prevention and healing of many known conditions. Here are some most common uses of nutmeg:

1. Medically, nutmeg has strong antibacterial properties. It is effective in killing a number of cavity-causing bacteria in the mouth.
2. Like cloves, nutmeg contains eugenol, a compound that may benefit the heart.
3. Myristicin found in nutmeg has been shown to inhibit an enzyme in the brain that contributes to Alzheimer’s disease and is used to improve memory.
4. It is used in small dosages to reduce flatulence [excessive stomach or intestinal gas], aid digestion and improve appetite.
5. In Arab countries, nutmeg is valued as an aphrodisiac [substance believed to increase sexual desire].
6. Nutmeg can help to combat asthma.
7. It is also used to relax muscles.
8. Nutmeg contains 10 per cent essential oil which is a colourless or light yellow liquid. The oil is obtained by the steam distillation of ground nutmeg. Besides being used in toothpastes, cough syrups, perfumes and cosmetic industry, externally nutmeg oil is mixed with almond oil and is used to relieve rheumatic pain.
9. Nutmeg oil is used to treat toothaches. Drops of essential oil are put on cotton swab and applied to the gums around an aching tooth, sometimes also used to control bad breath.
10. Drops of nutmeg oil can also be mixed with honey to treat nausea, gastroenteritis, chronic diarrhoea and indigestion.
11. In homoeopathy, nutmeg is used to treat anxiety and depression.
12. In Chinese medicine, it is used to treat impotence and liver disease.

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Mint

Mint has been used for many centuries. The name comes from the Greek legend of the nymph Minthe, who attracted the attention of Hades. Hades’ wife, the jealous Persephone, attacked Minthe and was in the process of trampling her to death when Hades turned her into the herb (and was ever sacred to him). A symbol of hospitality and wisdom, “the very smell of it reanimates the spirit”, Pliny tells us. Ancient Hebrews scattered mint on their synagogue floors so that each footstep would raise its fragrance. Ancient Greeks and Romans rubbed tables with mint before their guests arrive. The Romans brought mint and mint sauce to Britain. The pilgrims brought mint to the United States aboard the Mayflower. The Japanese have distilled peppermint oil for several centuries and the oil is further treated to produce menthol. The smell of mint is known to keep mice away and pennyroyal is also regarded as an effective insecticidal against fleas and aphids.

Spice Description
The leaves of several species (there are over 40 varieties) of the plant Mentha, the commonest in culinary use being spearmint (mentha spicata or crispa). Pennyroyal (mentha pulegium) is also used in the kitchen and peppermint (mentha piperita) is cultivated for its oil. There are many varieties of mint in cultivation, each with a distinctive bouquet and flavour, but here we will describe only the three mentioned above. Spearmint and peppermint leaves are deep green, long , pointed and crinkled. Pennyroyal has small oval leaves, greyish in colour.
Bouquet: Spearmint and peppermint: aromatic and fresh
Pennyroyal: aromatic, pungent and acrid
Flavour: Spearmint is generally a sweet flavour imparting a cool sensation to the mouth. Peppermint has a stronger menthol taste. Pennyroyal is strong with a medicinal flavour.

Preparation and Storage
Dried mint should be kept in a tightly sealed glass jar away from light.

Culinary Uses
For most culinary purposes spearmint is the preferred variety. Mint combines well with many vegetables such as new potatoes, tomatoes, carrots and peas. A few chopped leaves give refreshment to green salads and salad dressings. Pennyroyal is used to season haggis and black puddings. Peppermint is more commonly used in desserts, adding fresh flavour to fruits, ices and sherberts. Spearmint is popular in the Balkans and Middle East, where it is used both fresh and dried with grilled meats, stuffed vegetables and rice and is an essential ingredient of dolmas, stuffed vine leaves. Dried mint is sprinkled over hummus and other pulse and grain dishes. Yogurt dressings, dips and soups often include mint. In India fresh mint chutney is served with birianis. American mint julep is a southern classic and a glass of English Pimms #1 must always be served with a sprig of mint. Mint tea is enjoyed copiously by Moslem Arabs. Peppermint is used to flavour toothpaste, chewing gum and liqueurs such as creme de menthe.

Health Benefits of Mint
For centuries, mint has been enjoyed for its wonderful aroma, its great taste, and its healing power. Long known for its ability to settle a nervous stomach, mint has a great many other health benefits as well. Whether as a soothing mint tea or part of a recipe, mint has long been part of both the cuisine and the medicinal cultures of societies as diverse as the Middle East, India and Europe.

Mint is well known for its ability to sooth the digestive tract and reduce the severity and length of stomach aches. In addition, mint teas and other herbal preparations have shown great promise at easing the discomfort associated with irritable bowel syndrome, and even at slowing the growth of many of the most harmful bacteria and fungi. The well-documented antifungal properties of mint are thought to play a role in the treatment of asthma and many allergy conditions as well.

It is even thought that mint may have benefits as an anticancer food. Mint is known to contain a phytonutrient called perillyl alcohol, which has been shown in studies on animals to prevent the formation of colon, skin and lung cancer. Further study is needed to see if this important benefit extends to the human world.

Mint is used in a variety of ways, but the most common is through the brewing of mint tea. There are many excellent mint teas on the market, and fresh mint tea can be made by pouring hot, but not boiling, water over fresh leaves of mint. When preparing mint tea, it is important that the preparation be covered while it is steeping to prevent the valuable volatile oils from evaporating.

For those who prefer their mint in pill form, there are a number of preparations on the market that make it easy to enjoy the many health benefits of mint. Supplements containing mint are widely available at health food stores, at supermarkets and of course on the internet.

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Coriander

Coriander is probably native to the Middle East and southern Europe, but has also been known in Asia and the Orient for millennia. It is found wild in Egypt and the Sudan, and sometimes in English fields. It is referred to in the Bible in the books of Exodus and Numbers, where the colour of ‘manna’ is compared to coriander. The seed is now produced in Russia, India, South America, North Africa — especially Morocco - and in Holland. It was introduced to Britain by the Romans, who used it in cookery and medicine, and was widely used in English cookery until the Renaissance, when the new exotic spices appeared. Among ancient doctors, coriander was known to Hippocratic, and to Pliny who called it coriandrum for its ‘buggy’ smell, coris being a bug; or perhaps because the young seed resembles Cimex lectularius, the European bed-bug.

Spice Description
Coriander is the seed of a small plant. The seeds are almost spherical, one end being slightly pointed, the other slightly flattened. There are many longitudinal ridges. The length of the seed is 3 - 5 mm (1/8” - 3/16”) and the colour, when dried, is usually brown, but may be green or off white. The seed is generally sold dried and in this state is apt to split into halves to reveal two partially hollow hemispheres and occasionally some internal powdery matter. Coriander is available both whole and ground. The fresh leaves of the plant are called cilantro and are used as an herb.
Bouquet: Seeds are sweet and aromatic when ripe. Unripe seeds are said to have an offensive smell. The leaves have a distinctive fragrance.
Flavour: The seeds are warm, mild and sweetish. There is a citrus undertone similar to orange peel. The leaves combine well with many pungent dishes from India, Mexico and the Middle East.

Preparation and Storage
Coriander seed is generally used coarsely ground or more finely powdered, depending on the texture desired. It is best bought whole as, being brittle, it is easy to mill or pound in a mortar. Ground coriander is apt to lose its flavour and aroma quickly and should be stored in an opaque airtight container. Whole seeds keep indefinitely. Their flavour may be enhanced by a light roasting before use. As coriander is mild, it is a spice to be used by the handful, rather than the pinch. The leaves can be chopped or minced before use. They lose flavour when dried, but may be frozen either blanched or chopped and frozen into ice cubes.

Culinary Uses
The commonest use of coriander seed is in curry powders, where it is the bulkiest constituent, often rough ground in India to give a crunchy texture. The seeds can be likewise used in stews and soups. They blend well with smoked meats and game and feature in traditional English black pudding recipes and Italian mortadella sausage. Coriander is an ingredient of garam masala, pickling spices and pudding spices and is used in cakes, breads and other baked foods. Sugared comfits made from the seeds are a traditional sweetmeat and breath sweetener. Coriander is a characteristic of Arab cookery, being common with lamb, kid and meat stuffings. Taklia, a popular Arab spice mixture, is coriander and garlic crushed and fried. Coriander with cumin is a common combination and features in falafel and in the Egyptian appetizer dukka, which consists of those spices plus sesame seeds, hazelnuts, salt and pepper, roasted and crushed. Coriander goes well with ham and pork, especially when orange is included. It enhances fish dishes and, with other spices, may form a delicious coating for spiced fish or chicken, rubbed into the scored flesh and grilled. Try frying a few seeds with sausages to add an unusual flavour. Coriander complements chili and is included in many chili recipes, such as harissa, the hot North African red pepper sauce. It may be added to cream or cottage cheese.

The leaves are always used fresh. They feature in Spanish, Middle Eastern, Indian, Oriental and South American cookery. They are sprinkled like parsley on cooked dishes, minced or puréed in sauces, soups and curries, especially bhuna. Both seeds and leaves can be used in salads. In Thailand the root of the coriander plant is used to flavour meats and curries.

Health Benefits of C0riander
Coriander seed and cilantro leaves have many known health benefits and researchers are finding more every day. Here are 13 known benefits:

1. Protects against the Salmonella bacteria
2. Reportedly works as a natural chelation treatment
3. Aids in digestion and helps settle the stomach and prevent flatulence
4. Is an anti-inflammatory that may alleviate symptoms of arthritis
5. Protects against urinary tract infections
6. Prevents nausea
7. Relieves intestinal gas
8. Lowers blood sugar
9. Lowers bad cholesterol (LDL) and raises good cholesteraol (HDL)
10. A good source of dietary fiber
11. A good source of iron
12. A good source of magnesium
13. Rich in phytonutrients and flavonoids

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Paprika

Like all capsicums, the paprika varieties are native to South America. Originally a tropical plant, it can now grow in cooler climates. In Europe Hungary and Spain are the two main centres for growing paprika peppers, though these varieties have evolved into much milder forms than their tropical ancestors. Hungarian paprika is known as stronger and richer than Spanish paprika, which is quite mild, though through controlled breeding they are becoming more alike. To maintain the stronger taste that consumers expect, some spice companies add cayenne to heat up Hungarian paprika. It is also produced and used in Turkey, Yugoslavia and the United States. The Spanish grades of pimentón are dolce (sweet), agridulce (semi sweet) and picante (hot). It is also graded for quality, depending on the proportion of flesh to seeds and pith. In Hungary there as six classes ranging from Kulonleges (exquisite delicate) to Eros (hot and pungent). Commercial food manufacturers use paprika in cheeses, processed meats, tomato sauces, chili powders and soups. Its main purpose is to add colour. If a food item is coloured red, orange or reddish brown and the label lists ‘Natural Colour’, it is likely paprika.

Where to Buy Paprika on the Internet
For online purchases we recommend buying through one of the reputable dealers associated with Amazon using their secure online ordering system and backed by the trusted Amazon return policy.

Spice Description
Paprika is a fine powder ground from certain varieties of Capsicum annuum which vary in size and shape. They may be small and round (Spain and Morocco) or pointed and cone shaped (Hungary and California). They are larger and milder than chilli peppers. Paprika is produces from peppers ripened to redness, sometimes called ‘pimento’, the same as used to stuff olives. The powder can vary in colour from bright red to rusty brown.
Bouquet: slightly warm and sweet
Flavour: ranges from sweet and mild to pungent and fiery.

Preparation and Storage
Paprika deteriorates quickly, so it should be purchased in small quantities and kept in airtight containers away from sunlight.

Culinary Uses
Paprika is intimately associated with Hungarian cuisine especially paprikash and goulash. Many spiced sausages incorporate it, including the Spanish chorizos. Paprika is often used as a garnish, spinkled on eggs, hors d’ouvres and salads for colour. It spices and colours cheeses and cheese spreads, and is used in marinades and smoked foods. It can be incorporated in the flour dusting for chicken and other meats. Many Spanish, Portuguese and Turkish recipes use paprika for soups, stews, casseroles and vegetables. In India paprika is sometimes used in tandoori chicken, to give the characteristic red colour. Paprika is an emulsifier, temporarily bonding with oil and vinegar to make a smooth mixture for a salad dressing.

Benefits of Paprika
Fresh red peppers have more than seven times as much vitamin C as oranges, but the very high heat of modern drying destroys much of the vitamin C in paprika. It is however, an excellent source of betacarotene, that the body converts to vitamin A.

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Sumac

This spice comes from the berries of a wild bush that grows wild in all Mediterranean areas, especially in Sicily and southern Italy, and parts of the Middle East, notably Iran. It is an essential ingredient in Arabic cooking, being preferred to lemon for sourness and astringency. Many other varieties of sumac occur in temperate regions of the world. In North America Rhus glabra is known for its use in the tanning industry and for its medicinal properties. Also in North Americai is the related Rhus toxicodendron (poison ivy) which can cause a severe skin reaction when touched.

Spice Description
The berries are dried and crushed to form a coarse purple-red powder. The whole fruit appears in dense clusters. Individual berries are small, round, 10 mm (1/4”) in diameter, russet coloured and covered with hairs.
Bouquet: Slightly aromatic.
Flavour: Sour, fruity and astringent

Preparation of Sumac
The berries can be dried, ground and sprinkled into the cooking, or macerated in hot water and mashed to release their juice, the resulting liquid being used as one might use lemon juice.

Storage of Sumac
Ground sumac keeps well if kept away from light and air.

Culinary Uses
Sumac is used widely in cookery in Arabia, Turkey and the Levant, and especially in Lebanese cuisine. In these areas it is a major souring agent, used where other regions would employ lemon, tamarind or vinegar. It is rubbed on to kebabs before grilling and may be used in this way with fish or chicken. The juice extracted from sumac is popular in salad dressings and marinades and the powdered form is used in stews and vegetable and chicken casseroles. “The seed of Sumach eaten in sauces with meat, stoppeth all manner of fluxes of the belly...” (Gerard, 1597) A mixture of yogurt and sumac is often served with kebabs. Zather is a blend of sumac and thyme use to flavour labni, a cream cheese made from yogurt.

Benefits of Sumac
The berries have diuretic properties, and are used in bowel complaints and for reducing fever. In the Middle East, a sour drink is made from them to relieve stomach upsets.

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Salt

About Salt
Salt is one of the most widely used ingredients in the world, both as a flavouring during cooking and a condiment at the table, as well as a preservative for fish, meat, cheese and butter. It has no aroma but a strong flavour, and brings out the flavour of both sweet and savoury dishes.

It is an essential trace element - the human body needs around 5g a day. (The recipes on this site show salt content in grams, to help you decide what to eat.)

You can also make spiced salt by adding your own choice of spice or seeds to the salt mill.

Availability
All year round.

Choosing salt
There are a number of types of salt to choose from.

Sea salt is a by-product of the evaporation of seawater, either naturally or artificially. It has a flaky consistency and is thought to have the finest flavour of all salts. In Britain, Maldon is one of the leading manufacturers. It has a strong flavour, so you'll need to use less of it than other types.

Rock salt is mined, and comes from underground deposits formed over thousands of centuries ago by the gradual drying up of inland lakes and seas. It has large crystals, ideal for putting in a salt mill.

Like rock salt, table salt is mined, then ground down to fine grain. Anti-caking agents are often added to it to stop it clogging up.

Black salt is dark grey, with a pinkish tinge when ground. It's popular in Indian cookery, and has a slight smoky flavour.

Celery salt is a mixture of fine table salt and dried ground celery seeds. It's good for adding to stocks or fresh vegetable juices, as in the tomato juice cocktail, Bloody Mary.

Prepare it
Salt is ready to use. If the grains are large, you can grind them in a salt mill. You can also pound them in a pestle and mortar - this is a useful method if there are other herbs or spices you need to pound at the same time.
Store it

In an airtight container in a cool, dry place. If salt becomes damp or wet it can coagulate - this is particularly the case with table salt. Placing a few grains of rice in the salt cellar can prevent this.

Cook it
Use to flavour food, to help bread rise, to pack around meat or fish while baking for a concentrated flavour, to preserve food, such as Moroccan preserved lemons.

Benefits of salt
You may not think that table salt has any health benefits but salt is actually a great preservative which when eaten preserves the blood cells and blood vessels.

Salt can even work in preserving food. For example, salt melts ice so in the winter you can melt the ice form the sidewalk when it snows. Salt is also great for when you have a toothache, out some salt in a glass with warm water and then gargle, it can help keep a tooth decay clean until you can get to a dentist.

Salt in general has been said if used often enough that it can contribute to hypertension. So if you use it in moderation then you won't have to worry about high blood pressure. Salt in some foods act as preservative, that is why frozen foods have a high amount of sodium in them to preserve the food, as it stays frozen.

Salt does not have many health benefits but as far as food goes, it has many. Salt will take moisture out potatoes and if you put salt in spaghetti water or in water for hard-boiled eggs it makes them easier to peel and the spaghetti won't stick together.

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Pepper

About Pepper
Pepper comes from several species of a vinous plant, the spice being the fruit, called peppercorns. Black pepper is the dried, unripe berry. The corns are wrinkled and spherical, about 5 mm (1/8 in) in diameter. Malabar and Tellicherry pepper are both considered top quality due to size and maturity, with only 10% of the largest corns being graded as Tellicherry. White pepper starts out the same as the black, but are allowed to ripen more fully on the vine. The outer shell is then removed by soaking the berries in water until the shell falls off, or are held under flowing spring water, yielding a whiter, cleaner pepper. Green pepper is from the same fruit but is harvested before they mature. Pink pepper, which is not a vinous pepper, comes from the French island of Reunion. Pink peppercorns have a brittle, papery pink skin enclosing a hard, irregular seed, much smaller than the whole fruit.
Bouquet: aromatic, pungent
Flavour: Black pepper is very pungent and fiery.
White pepper is less pungent.
Green pepper is milder with a cleaner, fresher flavour.

Preparation and Storage
Pepper is best purchased whole, as freshly ground pepper is vastly superior to the ready ground powder. Whole peppercorns keep their flavor indefinitely but quickly loses its aroma and heat after it has been ground. Peppercorns are very hard but easily ground in a peppermill. Cracked pepper is the partially broken corns, crushed using a mortar and pestle or with a rolling pin. Dried green peppercorns can be reconstituted for mashing into a paste by soaking in water. Peppercorns should be stored in airtight containers, away from sunlight.

Culinary Uses
Pepper is best ground directly on to food. With hot food it is best to add pepper well towards the end of the cooking process, to preserve its aroma. White pepper is used in white sauces rather than black pepper, which would give the sauce a speckled appearance. Green peppercorns can be mashed with garlic, cinnamon or to make a spiced butter or with cream to make a fresh and attractive sauce for fish. Pink peppercorns are called for in a variety of dishes, from poultry to vegetables and fish.

A Few Quick Serving Ideas
Coat steaks with crushed peppercorns before cooking to create the classic dish, steak au poivre.

As the pungent taste of black pepper is a natural complement to the deep, berry-like flavor of venison, use it to flavor this meat when preparing venison steaks or venison stews.

Keep a pepper mill on your dining table so that you can add its intense spark to a host of different recipes that you prepare.

Olive oil, lemon juice, salt and cracked pepper make a delicious salad dressing.

Health of Benefits of Pepper

Improve Digestion and Promote Intestinal Health

Black pepper (Piper nigrum)stimulates the taste buds in such a way that an alert is sent to to the stomach to increase hydrochloric acid secretion, thereby improving digestion. Hydrochloric acid is necessary for the digestion of proteins and other food components in the stomach. When the body's production of hydrochloric acid is insufficient, food may sit in the stomach for an extended period of time, leading to heartburn or indigestion, or it may pass into the intestines, where it can be used as a food source for unfriendly gut bacteria, whose activities produce gas, irritation, and/or diarrhea or constipation.

Black pepper has long been recognized as a carminitive, (a substance that helps prevent the formation of intestinal gas), a property likely due to its beneficial effect of stimulating hydrochloric acid production. In addition, black pepper has diaphoretic (promotes sweating), and diuretic (promotes urination) properties.

Black pepper has demonstrated impressive antioxidant and antibacterial effects--yet another way in which this wonderful seasoning promotes the health of the digestive tract. And not only does black pepper help you derive the most benefit from your food, the outer layer of the peppercorn stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn.

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Chili

About Chili
Part of the capsicum family, chillies come in scores of varieties and colours (from green through to yellow, orange and red) and are one of the most popular spices in the world.

Chillies can be used fresh, dried or powdered, and the level of heat varies from type to type, from sweet and mellow to blisteringly hot - as a general rule, the smaller the chilli, the hotter the taste. The substance that generates the heat is called capsaicin, which is found mainly in the pith and, to a lesser extent, the seeds. But it's not all about heat - each type has its own distinct flavour.

To cool down the mouth-burn from a too-hot chilli dish, try milk or yoghurt; they're much more effective than water.

Availibility
All year round.

Chili Selection
Most fresh chillies should look glossy and firm, but there are exceptions, like cherry hot chillies, which have a wrinkled appearance even when they're at their peak. But all chillies should be free of blemishes, so avoid any with soft patches or bruises.

Choose your chilli according to the heat degree you want; for instance, Anaheim is mild, jalapeno is medium hot, and Scotch bonnet or bird's eye are both very fiery.

Chilli powder is in fact a mix of dried chilli peppers plus other spices and salt, which comes in either mild or hot versions. For pure powdered chilli, choose cayenne.

Prepare Chili
To remove the pith and seed from a fresh chilli, wash it, slice lengthways in two, then cut off the stalk. Using the tip of a knife, cut way the white pith and the harder white core, keeping the knife close to the surface of the flesh. Then scrape out the seeds and discard, before slicing or dicing the chilli, as required. As capsaicin irritates the skin, some people like to wear gloves to do this job. If not, scrub your hands thoroughly afterwards and remember not to touch your face or eyes - even if you've scrubbed well, it may well still burn.

Health Benefits of Chili

1. Red chillies are very high in Vitamin C and pro Vitamin A.
2. Chili peppers rates high in the content of Vitamin B, especially Vitamin B6.
3. Chilies are a high storehouse in potassium, magnesium and iron, while they are low in sodium content.
4. They are also high in protein content, and an excellent source of fiber.
5. Chilies are known to prevent the formation of blood clots, and have the property to break down existing clots.
6. The consumption of chillies triggers the release of ‘feel good’ endorphins, which result the ‘good’ attitude towards general well being.
7. The use of chillies in the diet increases the breakdown of carbohydrates during rest periods.
8. It also contributes in the reduction of obesity as it increases metabolism and helps to burn the calories faster, including the burning of fats.
9. Chillies lower the risk of diabetes, and scientific research has shown that regular intake of chillies could improve insulin control by over 55%.
10. Eating chillies is known to help in alleviating pain in arthritis as it helps to reduce the inflammation.
11. Chillies help in easing the nasal congestion conditions, and are thus effective as a cure for sinus. This is because the ‘hotness’ in the chillies help to dislodge the mucus layer lining the nasal cavity.

Nowadays, research studies have shown that consumption of chillies can act effectively against the formation of cancer causing tumors, especially in the prevention of prostate cancer.

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Cilantro

About Cilantro
Cilantro leaves have pungent smell described by some as "soapy" The stems also have a strong odour and flavour. Leaves and stems pair well with piquant foods, such as in the cuisines of the US Southwest, Latin America, Southeast Asia, India, the Middle East, and in parts of northern Africa. Flavours are used to "lift" other flavours; they enhance and promote other pronounced flavours. Coriander roots are used often used fresh as a base flavour for Asian soups.

Cilantro Selection and Storage
Although it is usually just the leaves of the fresh cilantro plant that are used, the stems and roots are edible as well. Fresh cilantro is usually sold in bunches alongside fresh parsley. Choose cilantro with bright, evenly-colored green leaves, showing no sign of yellowing or wilting.

As soon as you arrive home with fresh cilantro, place the stems (with roots intact if attached) in a glass of water and cover the the top loosely with a plastic bag. Refrigerate. Snip off leaves as you need them and re-cover. The water should be changed every 2 to 3 days. Do not wash the herb until you are ready to use it since excess moisture will turn the leaves to green slime during storage. Depending on its treatment at the market, it should last up to a week in the refrigerator.

To freeze, place a small amount dry cilantro leaves in a single layer on a cookie sheet. When frozen, gather into a zip-top bag, returning to the freezer immediately. Use within 6 months. Do not thaw before using.

Cilantro may also be dried in the same manner as parsley, however, its flavor will be greatly diminished. Drying is neither recommended nor worth your time. Dried cilantro is available in most markets, should you have the need.

The seeds of the cilantro plant are known as coriander in the Americas. As with any spice, coriander seeds should be kept in a sealed container away from light and heat. The flavor will begin to diminish after about 6 months. Use within 1 year.

Culinary Uses
The leaves are always used fresh. They feature in Spanish, Middle Eastern, Indian, Oriental and South American cookery. They are often sprinkled like parsley on cooked dishes, minced or puréed in sauces, soups and curries. In Thailand the root of the coriander plant is used to flavour meats, curries and soups. In Mexico and the Southwestern U.S. it is used in everything from salsas and salads to burritos or meat dishes.

Helath Benefits of Cilantro
Cilantro is known to be rich in phytonutrients, flavonoids and active phenolic acid compounds, all of which are good for you. There are no definitive studies on cilantro but many believe that it and the seeds (often called coriander), have been found to help control blood sugar, lower cholesterol and fight inflammation and free radicals. There is further speculations that cilantro may also have antimicrobial properties.

There is also considerable literature speculating that cilantro may be an effective chellation therapy for people who have excess mercury in their systems. Some think that mercury poisoning could be the result of metallic teeth fillings. Every time a person with fillings chews, the fillings release minute amounts of mercury gas that may be breathed into the system (swallowing mercury is actually far less toxic than breathing it). Of course, this is all speculative and disputed. Nevertheless, many people who have suffered from mercury poisoning and the "brain cloud" it causes have reported fairly rapid relief by the consistent consumption of cilantro over a period of just a few weeks.

Cilantro is also reported to deal effectively with other metals in the system. Consumption of about two teaspoons of cilantro pesto daily for three or four weeks may have beneficial effects.

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