Herbs, Spices, Seeds, Nuts

I love using herbs, spices and seeds in my cooking.  It’s fun to experiment and brighten up a dish and it just may have some help benefits too.  So I have included a quick reference list that you can bookmark for when you have an ailment or what to make a dish you are preparing just that bit special.  It is important to note that if you have too much of a good thing, it can cause side effects and always know what medication you are taking and what food to avoid.

Achiote (Annatto or achuete)

Allspice

Grown:  Evergreen tree unripe berry of Pimenta dioica, native to Caribbean regions of the Greater Antilles, Mexico and Central America.  The unripe berries are dried.

Flavour:  They have combination flavour of cinnamon, cloves, nutmeg and pepper hence the name

Use:  used in both sweet and savoury dishes.  A staple in Jamaican and German cuisines, widely used in curries, jerk seasoning, sausages, soups and stews and also in cakes, cookies, pies etc.  Its also used to flour condiment, mulled drinks, pickling spices, and spiced teas blends.

Substitute:  ¼ tsp cinnamon, ¼ tsp nutmeg and ¼ tsp of cloves.  If you only have cinnamon, then just use that.

Almonds

Grown: The almond is native to Iran and surrounding countries.  It was spread by humans in ancient times along the shores of the Mediterranean into northern Africa and notably California.  55% of world total production are grown in USA now. They are easy to grow and we have one in our backyard.

Flavour: sweet.  In general it is the amygdalin that is responsible for the bitterness, which is found in the kernels

Use: almond meal is made from unpeeled almonds, almond flour is made from blached peeled almonds and is finer texture and lighter colour. Use meal or flour in your baking, it is gluten free, pancakes, biscuits, cakes. Roast Almonds and Asparagus together, or over pumpkin, chop and put in breakfast cereal or over salads.  Or just eat them as a snack

Health:  Great for heart health.  They lower LDL bad cholesterol and packed with vitamin E, magnesium and potassium, which helps oxygen and nutrients flow more freely through the blood.  Have 6 – 8 almonds every day.  I also understand they may assist lowering blood sugar levels, and blood pressure

Anise

Grown: Anise is the dried seed of an aromatic flowering plant, Pimpinella anisum, in the Apiaceae family, native to Egypt, and eastern Mediterranean region, and into southwest Asia. Cultivated in many places now.  It is unrelated to Star anise but similar flavour profile

Flavour: Its sweet flour has a hint of heat, potent and almost spicy flavour star anise is subtly milder. You can use either but amounts must be adjusted depending on the recipe

Use:  Anise seeds can be used whole or ground and often used in breads, candies, and desserts and savoury dishes, such as curries, meat dishes, pickles, sausages, seafood, stews and some vegetables like beets and cabbage.  You will find it in some liquors such as absinth, arak, ouzo pernod and sambuca.

It pairs well with cinnamon and vanilla

Health:  It is rich in many nutrients, and it may have antifungal, antibacterial and anti-inflammatory properties and may fight stomach ulcers, keep blood sugar levels in check and reduce symptoms of depression and menopause

Asafoetida 

Grown:  a dried gum from the taproot of the Ferula assa-foetida, a perennial herb from the arid regions of Afghanistan, Iran and India

Flavour:  when cooked, its flavour is suggestive of leeks and onions.

Use:  sold in blocks of resin, small amounts are shaved off and added to Indian dishes as a flavouring condiment for lamb dishes, pickles and vegetarian dishes.

Medical:  used as a digestive aid

Borage (also known as starflower or bee bush – the stems, leaves and flowers are all edible)

Grown: A particularly attractive herb with vivid blue, star shaped flowers. Borage has large cucumber flavoured rough leaves, covered in fine bristly hairs. Originally from:  Native to the Middle East and is easy to grow

Flavour: little bit crisp and briny, some say between a cucumber and oyster….

Use: Flowers can be crystallised and used to garnish desserts.  Leaves can be used in soups and salads.  It was often used in alcoholic drinks

Health: It is said that borage makes people merry and eases melancholy.

Basil (sweet)

Grown: An annual bush, giving a sweet pungent flavour. Originally from: Ancient Egypt, Greece, and Rom and was introduced to Europe in 16^th century.  Easily grown at home

Flavour: fresh flavour, with a pepper, subtle anise and mint notes

Use:  traditional herb for pasta dishes and tomato soup and is now used with tomato, zucchini, in salads and other dishes. Made into sauces, salads, garnish on pizzas. Common in Italian dishes

Health:  may assist with asthma, fever and heart diseases. Pain relief, immune booster, blood vessel health. Basil helps balance acid within the body, helping the body’s pH levels, so good for digestion. Good Anti-inflammatory, headaches, sore throat, cold, cough, arthritis.  It may help depression and diabetes,

Basil (Thai)

Grown: South East Asia

Flavour: it has a strong black licorice flavour, when compared to sweet basil

Use: in Southeast Asian cuisine and prominent role in Vietnamese cuisine.  Eat it raw, add to salads and in cooking and does not wilt as much as Sweet basil would

Health: research shows high in antioxidants, anti-cancer, anti-viral, anti-bacterial and anti fungal properties.  You can bruise the leaves and inhale its aroma to relieve stress apparently.

Basil (lemon)

Grown: grown primarily in north-eastern Africa and Southern Asia

Flavour: it has a citrus scent

Use: mild enough to flavour grilled fish or shrimp.  Finely chop and add it to pasta with julienne vegetables – delicious

Health: excellent source of beta-carotene, a pigment that is converted into vitamin A in the body (good for vision).  Vitamin K, magnesium, iron, manganese, copper, calcium and Vitamin C

Basil (Holy)

Grown: tropical plant and grown in warm climates. It is native to India

Flavour: spicy, musky scent

Use: used in Southeast Asian cuisine and mainly used in Indian dishes, curries and stews

Health: revered for its strong medicinal and healing properties, protect against infection, lower your blood sugar, cholesterol, ease joint pain, protect your stomach.

Awareness:  It has eugenol, which small amounts can prevent toxin induced damage in the liver, however, too much of it can cause liver damage, nausea, rapid heartbeat and convulsions. 

Bay Leaves

Grown: This thick slow growing evergreen tree (Laurus nobilis) is popular for its decorative appearance and fragrant dark green leaves. Originally from: the Mediterranean area

Flavour:  Fresh, its flavour is mild and slightly astringent with a hind of eucalyptus.  Dried, the flavour mellows and takes on a woodsy and floral or tea like notes.

Use:  In Roman times, laurel wreaths of bay leaves were used to crown heroes.  They can be used in  stews, etc and important ingredient of bouquet garni

Health:  Improves insulin function, treats dandruff, antioxidant

Cacao

Cacao v cocoa powder: very similar.  The only difference is cocoa is processed at a much higher temperature and packaged contains added sugar and dairy.  Cacao is made from fermented beans that have not been roasted. They are processed at low temperatures and milled into a powder.  It is bitter in taste and higher in nutritional content, and no additives

Grown: Native to Upper Amazon, including parts of Peru, Ecuador and Colombia. Grown commercially now in New World tropics as well as western Africa and tropical Asia.

Flavour: sweet bitter chocolate

Use: just like cocoa you can use in brownies, cakes, biscuits and chocolatey desserts, bliss balls, smoothies, even sprinkle on peanut butter on toast.

Health:, cacao bean is chock full of flavonoids, which are antioxidants that can boost heart health, lowering cholesterol and blood pressure

California Bay  Leaves (Umbellularia Californica)

Grown: also known as Pepperwood, Oregon myrtle and is native to coastal forests of the Pacific

Flavour:  intense and pungent flavour of eucalyptus.  The young leaves are so sweet and tender that they can added to salads and eaten raw

Use:  Cuisines from Brazilian, Indian, Mediterranean, Middle Eastern and Philippine.  The subtle flavour adds depth to fish, meat and poultry dishes and in sauces, soups and stews.

Health:  native Americans use the herb for reduce aches, pains and colds. Either make a tea and inhale or a soothing bath

Cardamon  (nicknamed the “queen of spices)

Grown: commonly known as green or true cardamon – part of the ginger plant family and native to southern India

Flavour: True cardamon or green pods, have a herbal warmth like a fragrant cross between eucalyptus, mint and pepper.

Use: used in garam masala and masala chai, Indian dishes and Moroccan seven spice blends, some Thai curry pastes, Lebanese Baharat and Turkish coffee.  Goes great in apple pie or a stone fruit galette.  You can sprinkled throughout warm basmatic rice, most curries and in marinades on meats like lamb.

Health:  known to soothe an upset stomach and may help inflammation too. It can reduce the number of bacteria in saliva.  High in magnesium and zinc. May assist in lower blood pressure and blood sugar managements

Cashew nuts

Grown:  the tree Anacardium occidentale is a native to tropical regions of Brazil.  But productions now come from Africa, India too. They are not a true nut but what is called a “drupes”  Drupes are fruits that are fleshy on the outside and contain shell covering a seed on the inside

Flavour: rich nutty flavour

Use: Use as a topping for curries to add flavour and crunch, cook them for 3 – 5 minutes and add to Asian dishes. Use in scrambled tofu and stir fries, salads, stews and made cashew butter or cream. We think we are eating raw cashews when we buy them, but they have been cooked to rid them of a substance known as urushiol which is toxic.

Health: Contain selenium for healthy hair and nails, rich in unsaturated fats, iron, vitamin B6, K, thiamine, zinc, copper

Medical:  some people use them for Stomach and intestinal ailments. Others make a paste and use directly to the skin as a stimulant and to seal  ulcers, warts and corns.

Cayenne

Grown:   from the same family as jalapnos, serrano and bell peppers and a member of the nightshade family. It is said to have originate in Cayenne, French Guiana

Flavour: hot

Use:  Southwestern American cuisine and Mexican, Creole and Cajun dishes. Asian Cajun, Indian, Mexican and Southern cooking – excellent added to beans casseroles, cheese or egg dishes, curries, meats, salsa, sauces, and stews 

Health: Cayenne peppers contain capsaicin, it’s what makes them spicy and what can provide pain relief and this can assist with pain caused by arthritis and diabetes related nerve damage.  Cayenne pepper may tame appetite and boost metabolism

Chia seeds

Grown: come from the desert plant Salvia hispanica, a member of the mint family.  It believed to orginate in Central America where the seed were a staple in the ancient Aztec diet.

Flavour: mild nutty flavour.

Use: Sprinkle over your porridge or add to your favourite baked goodies. Smoothies, protein bars, Chia drinks, breadcrumbs. etc

Health: Contain fibre to help keep you regular and protein.   They contain quercetin an antioxidant which may reduce the risk of health and heart conditions.  Use about 1.5 tablespoons of chia seed twice per day.

Chives

Grown: easy to grow, even on a windowsill

Flavour:  mild onion flavour

Use:  a wild range of dishes, bread, soups topping,  omelettes, potatoes, salads, egg sandwiches etc,

Health:  they do add flavanols

Cinnamon

Grown: hails from the bark of the cinnamon tree

Flavour: sweet but sugar free

Use:  can be added to almost anything

Health: studies have shown it may fight bacteria, lower blood sugar levels in people with type 2 diabetes, fight inflammation and may assist reducing high cholesterol and triglyceride levels

Caraway

Grown: seeds are the dried fruit from the herbaceous Biennial Carum Carvi, in the Apiaceae family and are indigenous to Western Asia, Europe and North Africa

Flavour:  nutty bittersweet sharpness, hint of citrus, pepper and anise – mild licorice

Use:  Northern European cooking are used to flavour breads and cakes, cabbage, cheeses, liquor potato salad and sauerkraut. Its also used in certain medications, and as a fragrance in toothpaste, soap etc.

Health:  is used for digestive problems, including heartburn, bloating, gas, loss of appetite. Caraway oil is also used to help people cough up phlegm and improve control of urination, kill bacteria in the body and relieve constipation. Nursing mothers used to use it to increase the flow of breast milk.

Cardamom

Grown: seeds or seed pods are from two main species in the genera Elettaria and Amomum in the Zingiberacaea (ginger) family.  Native to the Indian Subcontinent, and grown in India, Sri Lanka, and Guatemala.  Elettaria Cardamomum is true, or green cardamom, and white cardamom is the result of bleaching, and black is from the species Amomum subulatum

Flavour:  deep and earthy with a hint of citrus and mint with smoky notes in black cardamom.

Use:  both sweet and savoury recipes, and goes well with other spices like cinnamon, cloves and nutmeg.  Widely used in Indian and Middle Eastern cuisine, with curries, meatloaf, rice, sausages, and vegetarian dishes.  It flavours beverages, coffee, tea, eggnog and mulled spirts

Celery Seeds

Grown:  a marshland plant with a global habitat.  Part of the Apiaceous family, wild celery (Apium graveolens)

Flavour:  small seeds are dried and have a strong, celery, loamy and grassy with slightly bitter aftertaste.

Use:  used either whole or ground to add warm flavour to meatloaf, salad dressings, sausages, soups, sandwich spreads, steaming liquid for shellfish, stock and vegetables.  Essential spice in many preserves like chutney, mustard and pickles and to flavour home made bread. 

Celery Salt is made by mixing salt with the ground seeds, leaves and or roots and is used to season cocktails like bloody Mary’s  and Bloody Caesar’s.

Chia Seeds

Grown:  An annual flowering herb in the mint Lamiaceae family native to Mexico and Guatemala

Flavour:  Dried, the seeds have a mild flavour with a crunch and texture like poppy seeds.  When soaked, the seeds absorb up to 10 times their weight in liquid and become gelatinous, with a slightly sweet taste.

Use:  used in Mexico and South America, breads, cookies, cereal, crackers, oatmeal, desserts, smoothies and yogurt and an excellent egg substitute

Health: Add Chia seeds and lime juice in a glass of water to assist in burning stubborn belly fat and eliminate harmful toxins from the body.

Rich in antioxidant and lower cholesterol. 2tabsp of chai has 64% more potassium than a banana, 5 x more calcium than milk, 3 x more iron than spinach, 41% of your daily fiber, 100% more omega 3 than salmon, 2 x the antioxidants of blueberries, 32% your daily magnesium and 20% protein

Chili

Grown: a blend of hot red peppers from the Solanaceae family.  All parts of the dried and crushed peppers are used including the seeds, skin, and veins

Flavour:  warm, fiery flavours crushed chilies are mid-range in heat intensity

Use:  Asian, Chinese, Italian, Mexican and Tex/Mex cuisines, adding a lively taste to vegetables, meat and seafood dishes, pizzas. Green chillies are mild compared to red chillies.  Split them in half and remove the seeds if you do not want as much heat

Health:

Chives

Grown:  are a member of the Lilly family Allium schoenoprasum that is native to Europe and Asia and possibly North America.(Chives and spring onions/scallions are different)

Flavour: onion taste, milder

Use:  egg andwiches, scambled eggs, savoury dishes, soups, mashed or baked potatoes, fish, seafood dishes, omelets, chive butter, garlic bread etc

Health:  Mild duretic, anti bacterial, bug repellent.  They are related to the onions and garlic and are packed with vitamin A, K and flavonoids

Cinnamon

 Grown:  is the dried inner bark of a few species from genus Cinnamomum, a tropical evergreen tree in the laurel (lauraceae) family.

Flavour:  Cinnamon Verum is native to Sri Lanka and is known as true cinnamon, with a delicate sweetly spicy flavour and fragrance.  Cinnamon cassia is Chinese cinnamon and has a stronger, spicier flavour.

Use:  in both sweet and savoury dishes around the world and can be used whole as sticks or ground.  C verum from Sri Lanka is considered superior for baked goods like buns, cakes, fruit desserts, pies etc, while C Cassia from China is more often used in savoury dishes.  Middle Eastern and North African cuisines use in curries and lamb dishes, or pumpkin pie and garam masala and mulled wine and cider and some teas.

Medical:  May reduce added sugars in your diet and assist controlling blood sugars

Clove

Grown:  are the dried flower buds of an aromatic tree of the myrtle (Myrtaceae) family.  Syzygium aromaticum, Native to Indonesian Maluku Islands.

Flavour:  strong and pungent – sweet, almost hot, yet fruity and cooling

Use:  well suited to both sweet and savoury cooking.  Used extensively in Asian, African and Middle Easter countries in curries, fruit desserts, marinades and meat dishes, and hot drinks and part of Baharat, quatre epices (four spices) and speculoos spices.

Health:  helps with cough and cold symptoms, avoids bloating, natural mouth freshener, antiseptic, fights tooth pain & bleeding gums, helps control high cholesterol levels, Helps gastric upset, reduce mouth ulcers, fights nausea, increases blood circulation.

Awareness: like holy basil it has eugenol and too much can cause liver damage, rapid heartbeat and convulsions

Coriander Seeds

Grown:  Coriander, Coriandrum sativum, also known as cilantro or Chinese parsley, is an annual herb native to Iran and is part of the Apiaceae family.

Flavour:  seeds have a warm, nutty flavour with citrus notes

Use:  In cooking, the fresh leaves are commonly used as cilantro and the dried seeds are traditionally referred to as coriander. Used extensively  in Asian, European, Indian and South African cuisine for breads, meat dishes, pickling, stir fries and vegetables

Health:  lifts moods, combats stress.  Inspires love

Cumin

Grown: is another annual flowering plant, grows low to the ground part of the Apiaceae family, native to chine,  Middle East and into India

Flavour:  dried seeds have a loamy nutty taste with a hint of bitterness and citrus.  Whole and ground cumin available

Use:  Popular in Mexican and Indian cooking, cumin flavours achiote blends, adobo sauces, Baharat, chili powder, curry powder, garam masala, soups, stews as well as some cheeses and breads.

Health: Cumin seeds; Support prenatal development and improves digestion. Naturally rich in iron. Its anti-congestive, anti-viral and anti-bacterial and may assist in clearing the airways when under respiratory stress.  It may play a role in weight loss too as it has thymol and this aids in the production of bile, stomach acid and digestive enzymes. May assist with haemorrhoids and severity of gas.  It has been known to assist IBS with cramps, gas and bloating.

Cumin Seeds – Nigella Seeds – kalonji

Grown: Nigella sativa is an annual flowering plant, that produces fruit that contains  numerous seedsnative to Eastern Europe and Western Asia. Then to Europe , northern Africa and east Myanmar

Flavour: tiny black seeds have a slightly bitter taste, smoky taste but sharper with some of pungency of onion and no sweetness

Use:

Health:

Black Cumin black jeera/black caraway

Grown:  comes from Bunium bulbocastanum part of the Apiaceae family  

Flavour:  much thinner and feathery looking than white, and taste, aroma is smoky with hints of sweetness and citrus

Use:  in Indian dishes, great with lamb

White cumin

Grown

Flavour

Use: Indian, Mexican, Middle Eastern cuisines

Dill Seed

Grown:  dried fruit of the dill plant, Anethum graveolens, an annual flowering herb in the Apiaceae family. Native throughout Eurasia. 

Flavour:  distinctive taste, a combination of caraway and fresh dill

Use:  throughout Europe, Middle East, North America, Southeast Asia to season bread, chutney, pickles, salad dressings, salmon, soups, vegetables, vinegar

Health:  wards off colds

Echinacea: (Leaf stalk root all edible)

Grown: Native American Medicinal plant

Flavour: strong flavour on the floral notes with a sharp freshness of pine needles.  The tea is commonly blended with lemongrass and mint to offer a smoother flavour.

Use: The aerial parts are mostly used for herbal teas and the roots are the most powerful medicine from the plant

Health:  commonly used to treat or prevent colds, flu, sore throat and infections and for wound healing. Use as a decoction simmering the roots for 10 minutes instead of brewing as you would with leaves and flowers for tea.

Awareness:  do not take on empty stomach. With food or a large glass of water at least.

Epazote

Grown:  native to Mexico and central and south America.

Flavour:  pungent with notes of anise, oregano, citrus and mint.

Use:  primarily to flavour black beans in most of Mexico cuisine and can be used in sauces.

Health: It is though that cooking beans with epazote aids in their digestion (aka reducing the gas they often cause)

Fennel Seeds

Grown:  dried fruit of a flowering species, Foeniculum vulgare part of the Apiaceae family.  A hardy, perennial herb native to the Mediterranean basin.

Flavour:  seeds are aromatic with a distinctive, sweet licorice flavour similar to anise

Use:  used in savoury and sweet dishes and high use in Asian, European, Indian, and Middle Eastern cooking.  Chowder, couscous, curries, fish and seafood dishes, lentils, pickling, pork, sausages and baked goods like biscuits, rye breads and some sweet pastries. Also, park of spice blend Chinese five spice powder

Health:  maybe used to relieve bloating, heartburn, eye health, lowers blood pressure

Flaxseed (Linseed)

Grown:

Flavour:

Use: bake ground flaxseed into baked goods, such as muffins, biscuits, yoghurt, smoothies, mix in sauces, cereals etc

Health: includes lignans, which are powerful antioxidant and omega 3, plus calcium, iron, magnesium, sinc and vitamin E

Garam Masala – (meaning hot/pungent mix)

Flavour:  typically contains a mix of fennel seeds, cinnamon, black pepper, cloves and cardamon

Use:  in curries, dhal or simply as a spice to rub into grill meats etc

Garlic Powder

Grown: Garlic powder is made from dehydrated garlic bulbs, Allium Sativum, which are ground into fine particles.

Flavour:  it has a lightly sweet flavour that is milder than fresh garlic.  Garlic is also found as a granular form which is just a courser version of the flour-like powder

Used:  globally

Health:  may help lowing high blood pressure and boost immunity. it is packed with allicin and selenium, both help liver cleansing

Ginger Powder

Grown:  is the dried and ground root of the flowering tropical plant Zingiber officinale.

Flavour: Milder and slightly sweeter taste than that of fresh ginger root

Use:  Ginger powder is used in Asian and Indian cuisines, curries, salad dressing, marinades for chicken and salmon, stir fries and vegetables. Plus baked goods, beverages, tea, beer

Health:  1 tsp grated ginger in cup of hot water will fix any cold. It is known for easing nausea and motion sickness and may relieve the nausea caused by pregnancy and chemotherapy.  Research suggests strong anti-inflammatory and antioxidation effect.  It may increase bloating, gas and heartburn in some people. Ginger is packed with gingerols, inflammation – fights compounds which may help fight  some cancers, reduce osteoarthritis pain and soothe sore muscles

Gochugaru

Grown:  a dried ground red pepper (hon-gochu)  part of the Capsicum annuum family

Flavour: has a sweet, sun-dried flavour with a hint of smoke

Use: widely used in Korean cooking, dipping sauces, dressing, kimchi and marinade

Grape seeds

Grown:

Flavour:

Use:

Health:  Rich in vitamin E and floavnoids and good for skin and hair health

Hemp Seeds

Grown:

Flavour:

Use: Contain magnesium which is good for your mental wellbeing – try these tossed through a winter salad

Health:  hemp seeds contain high levels of omega 3s and a healthful ratio of omega 3 to omega 6 fatty acids.  The seeds also contain high levels of arginine, an amino acid that turns into nitric oxide.  Nitric oxide is essential for artery and vein dilation, and it helps blood vessel walls smooth and elastic.

Kaffir Lime Leaves (makrut Lime Leaves)

Grown:  Makrut lime leaves come from the makrut lime tree (Citrus hystrix, indigenous to the tropical regions of the Indian subcontinent, Southeast Asia and Philippines.

Flavour:  both the rind and leaves are highly aromatic and impart a deep citrusy fragrance and flavour.  The leaves are most often used for cooking either dried, fresh, or frozen and rarely eaten

Use: used in cuisines of southern India and Southeast Asia and are rarely eaten.  Put in dish as cooking and then taken out.

Licorice root

Grown: grown in parts of Southern Europe and Western Asia. The root contains glycyrrhizin.  It is considered one of the world’s oldest herbal remedies

Flavour:

Use: surprisingly, many licorice candies are flavoured not with licorice root but with anise oil, which has a similar taste

Adverse effects: can cause low potassium levels, high blood pressure, abnormal heart rhythms and muscle weakness.

Health:  cleans the inflamed mucous membrane and boosts the immune system and in particular the stomach, lungs, throat.  Use to treat acid reflux, heartburn, hot flashes, cough too.  Licorice tea is said to soothe sore throats and topical gels are claimed to treat skin conditions like acne or eczema.

Loomi

Grown:  is ground from Persian limes (C. x latifolia) that have been brined then dried.  (Black lime)

Flavour:  sour flavour of limes and an understated sweetness, with notes of asafoetida and vinegar.

Use:  to add a sour note to many Middle Eastern dishes, lentils, rice, tagines, fish, grilled meat etc

LSA – mixture of linseed(flaxseed) ground sunflower seed and Almon meal

Flavour:  nutty taste

Use: sprinkle a tablespoon on your muesli, porridge, smoothies or in biscuits and muffins.

Health: High in good oils, omega 3 & 6, which helps modify cholesterol levels and feed dry skin

Gluten free.

Maca

Grown: also known as Peruvian ginseng)

Flavour:

Use: commonly available as dried powder and can easily be added to smoothies, yoghurt and cereals.

Health: a Nutrition powerhouse containing Calcium, selenium, magnesium, phosphorus, silica, sodium, zinc, manganese, copper and iron, Vitamins, B1,B2, B12, C and E. and high infatty acids omega 3 -9.

Mace

Grown: derived from the dried and ground seed cover or aril of the nutmeg tree – Myristica fragrans, which is a native from Moluccas Islands

Flavour: similar to nutmeg, a blend of cinnamon and pepper, but sweeter than nutmeg

Use: savoury dishes, curries, fish, meat, pickles, preserves, sausages stew and vegetables, plus cream dishes, custards and souffles. Widely used in Asian, British, Caribbean, Dutch, French and Moroccan cuisines. Goes well in cakes, donuts, pastries hot chocolate and tropical fruit punches

Mahleb

Grown: spice ground from the internal kernel of the sour cherry pits of the mahleb cherry tree (Prunus mahaleb, native to Iran.

Flavour: a sour and nutty blend of bitter almond and cherry reminiscent of marzipan

Use:  Eastern Mediterranean countries and Middle East in cheese, lamb, port and add a sharp note to baked items such as cakes etc

Mullein

Grown:

Flavour:

Use:

Health:  it may assist in clearing the excessive amounts of mucous in the lungs, cleanses the bronchial tubes, soothe inflammation of the respiratory tract

Mustard Seeds

Grown:  mustard plant belongs in the genius Brassica in the mustard family (Brassicaceae) and is related to cabbage, broccoli and Brussels sprouts.  The common yellow seed producing variety grows to 6 feet tall and bears yellow flowers.  There are over 40 varieties and the most common source for mustard seeds are black (Brassica Nigra native to the middle East) and Brown mustard (Brassica juncea) originally from the Himalayas and used in chines cooking.  The most common yellow mustard (Brassica alba) used in European and American cuisine

Flavour:

Use:  canning and pickling recipes etc

Nutmeg

Grown:  is the dried seed of a tropical evergreen tree, Myristica fragrans, native to the Moluccas Islands.  This is true nutmeg.  It is the same tree that produces mace.

Flavour: ground spice has a deep fragrance and warm, slightly sweet taste suitable for sweet and savoury foods.  It is best enjoyed when fresh grated.

Use:  popular in Greek, German, Middle Eastern cuisines. Use in cheese sauces, meats, sausages, savoury sauces, stews and vegetables like dark leafy greens or potatoes. Also cakes, pies, coffee, eggnog, mulled cider and wine, spicy teas.

Health: may fight bacteria and germs particularly in the mouth.  It has macelignan, which reduces plaque formation and cavity producing microbes.  It may help lower the risk of cancerous tumour growth due to its protective anti-inflammatory

Nutritional Yeast

Grown:  from the strain Saccharomyces cerevisiae and is a deactivated yeast, so it will not rise your bread!

Flavour: add a creamy cheesy nutty flavour

Use:  nutritional value and popular with vegans and vegetarians, used in grains, legumes, savour sauces, tofu, pasta, vegetables and as a cheese replacement to flavour popcorn

Health

Osha Root

Grown: Native to the rocky mountains area and contains camphor and other compounds

Flavour:

Use:

Health:  the camphor and other compounds support the lungs, boost circulation  to them and therefore may assist breathing

Oregano

Grown:  is a flowering perennial herb in the mint family (Lamiaceae) native to temperate Eurasia and the Mediterranean basin

Flavour: warm almost citrusy flavour

Use:  fresh or dried, an important herb in Greek, Italian, Latin American, Mexican and Spanish cuisines such as grilled meats, tomato sauces, pasta, pizza vegetables and in marinades and salad dressing.  It is a primary ingredient in blends such as Italian

Health: may help boost heart health and fight infections by boast many nutrients, including vitamin K & E, Calcium, iron, manganese and fibre and is high in antioxidants. 1 Tablespoon of fresh oregano has as much antioxidant activity as a medium apple and that oregano has 20 times more antioxidant power than many other herbs and four times more than blueberries,

The vitamins and nutrients in the plant may assist in strengthening the immune system.  It is high in cavacrol and rosmarinic acid which as as a natural decongestants and reduce histamine.

Parsley:

Grown:

Flavour:

Use:

Health:  Fresh breath, antioxidant, vitamins K C A, and good for digestive aid

Paprika (Hungarian)

Grown:  made from the dried fruits of the Capsicum annuum, usually bell, sweet or tomato peppers

Flavours:  can range from milk and sweet to pungent and hot.

Use:  heavily in Hungarian cuisine and Eastern European, Latin American, Mexican and Thai cooking for a savoury dish such as goulash, meat, poultry, rice pilaf’s, sausages, soups and stews

Pecan

Grown:

Flavour:

Use:

Health:

Pecans

Grown:

Flavour: Naturally sweet

Use: pecan pie is well known, use in a nut mix to have with drinks

Health: Provide a big boost of manganese, which can help regulate blood sugar, build healthy bones, and assist in forming collagen.  High in omega-3 fatty acids and flavonoids, so good for heart health

Peppercorns

Grown:  dried fruit of the flowering vine Piper Nigrum in the Piperaceae family native to tropical regions of south India

Flavour:  mild, spicy heat with sweet earthy notes

Use:  Globally, savoury dishes, eggs, fish, grains, legumes, meat, poultry soups, stock and vegetables

Health:  Pink Peppercorns are not real peppercorns but dried berries and have similar taste.  Do not feed to small children as can be toxic

Peppermint

Health:   Boost mood and improve focus, relieve IBS symptoms and ease nausea  (try Peppermint tea).  Feeling low on stamina, try flavouring your water with peppermint oi.  Add a drop .05ml of peppermint oil to about 2 cups of water daily for 10 days.  It has been known to curb cravings, by sniffing oil every 2 hours or burning a candle with oil.

Peppermint contains menthol which may assist in easing breathing and relaxes the muscles of the respiratory system.  It may assist iwith congestions and has antioxidants

Pine Nuts

Grown: Mediterranean climate and now globally grown – like at the top of the South Island NZ.

Flavour:  a soft nutty flavour with an undercurrent of sweetness

Use: use in pesto, and toast them and place in salads

Health: can increase your energy levels, due to their protein, iron and magnesium.  The antioxidant power of vitamin E, may help skin healthy and young in appearance. Good to reduce risk for diabetes and heart disease

Pistachios

Grown:

Flavour:

Use:

Health

Plantain Leaf

Grown:

Flavour:

Use:

Health:  has antibacterial, anti-inflammatory and antimicrobial properties, so it soothes a dry cough, treats lung irritations and colds.

Pomegranate seed

Grown:

Flavour:

Use:

Health:  Stunt tumour growth and tighten skin

Psyllium
Health: soluble fibres are known to support normal blood cholesterol levels and blood sugar leveles. and promote regularity.

Pumpkin seeds

Grown: Pumpkins

Flavour:

Use: Delicious sprinkled over oven roasted vegetables, or in salads, etc

Health: Strengthen immunity and compact oxidation stress. Contain magnesium which helps beat tiredness and fatigue. 

Quinoa

Grown:

Flavour:

Use:

Health: Contains phosphorous which helps build strong bones.  Quinoa’s nutty flavour makes it a delicious alternative to rice or couscous

Rosemary           

Grown:  Rosmarinus officinalis, is a woody, perennial herb in the Lamiaceae (mint) family native to the Mediterranean area

Flavour:  Fresh or dry the needles have a strong herbal piney flavour

Used:  in Mediterranean cuisines, fish, grilled meats, lamb, pork, poultry, stews and vegetables, marinades and salad dressings.

Health:  may help improve brain function, mood and hair growth.  Use rosemary oil rubbed into the scalp for hair growth for a period of 6 months. Improves memory and protects from low energies

Saffron

Grown:  dried stigmas of the saffron crocus (Crocus sativus) and is native to Mediterranean basin.  Also grown in Carston Southland!

Flavour: mild slightly bitter floral flavour and bright yellow hue they impart to foods

Use: most expensive spice by weight and used in Asian, Indian and Mediterranean cuisines such as curries, fish, poultry rice risotto and seafood

Sage:

Grown:  common sage Salvia officinalis, is an evergreen woody perennial herb from the mint family.

Flavour:  fresh or dried – warm, peppery and piney flavour with hints of citrus and eucalyptus

Use:  European cuisines; casseroles, ground beef, meat loaf, pork, sausages and stews.  Popular in Britain and North America to flavour stuffing at Christmas and Thanksgiving

Health: sage essential oils and sage tea are valuable in the case of respiratory illnesses and lung issues.  Inhalation of its aromatic properties may assist to clear the sinuses and lung problems

Increases energy

Shiso

Grown:  Shiso, Perilla frutescens, a perennial plant in the mint family, indigenous to mountainous regions of Asia and India – usually an annual

Flavours:  strong, grassy flavour of anise, basil, cinnamon and spearmint

Use:  Cuisines of Japan, Korea and Southeast Asia, fresh shiso leaves are used as a wrap and all purpose seasoning for fish, noodles, pickles salads, sashimi, seafood, and soups

Smoked Paprika (Spanish) (Sweet paprika)

Grown: comes from the same varieties of sweet peppers as regular Hungarian paprika, but the peppers are smoked over an oak wood fire instead of sun dried.

Flavour:  sweetly smoky and lightly spiced  pungent smoky flavour and smell  (its not a hot spice unless otherwise noted on the container)

Use: spicy sausages like chorizo or salami and paella.

Star Anise

Grown: dried star shaped fruit pod of an evergreen tree Llicium verum, native to Northeast Vietnam and southwest china.

Flavour:  is sweet, peppery and licorice – like 

Use:  China, India, Indonesian and Southeast Asia to season meat, root veggies, soups, stews and baked goods like cakes, cookies and pastries.  Main ingredient in Chinese five spice powder and used to flavour coffee, liqueurs, mulled wine and spice tea.

Sunflower seeds

Grown:

Flavour:

Use:

Health: Rich in antioxidant and lowers bad cholesterol

Tarragon

Grown:  French tarragon, Artemisia dracunculus, is a perennial herb in the Asteraceae (sunflower) family that is indigenous to the temperate areas of central Asia

Flavour:  sweet, grassy flavour of licorice, pepper and eucalyptus

Use:  French cooking, Bearnaise sauce, butters, eggs, fish, poultry salads, seafood, tomato dishes, vegetables, vinaigrettes and tarragon vinegar

Health:  helps with weight loss

Thyme

Grown:  Thymus vulgaris, perennial evergreen herb in Lamiaceae (mint) family and native to Mediterranean basin. Wild in Kawarau Gorge Central Otago NZ – November – December you smell it in the air, just Beautiful.

Flavours: leaves used fresh or dried  – strong woodsy and minty flavour

Use:  French, Italian, Mediterranean cuisines, beans, eggs, fish, poultry, seafood, soups, stews, stock, stuffing and vegetables.  Primary ingredient in bonquet garni, herbes de Provence and spice blend zaátar

Health: this common herb can be used to fight chest congestion, it has antiseptic essential oils, a natural antibiotic and anti-fungal.  Drink thyme tea may also help cleanse bacteria and viruses from the body .  helps emotional loss and improves sleep

Turmeric

Grown: Curcuma longa, dried and powdered fhizome of herbaceous perennial in the Zingiberaceae family. Native to wet, tropical regions of Indian subcontinent and Southeast Asia.  Closely related to ginger and is used fresh or dried.

Flavour: warm, earthy flavour with hints of ginger and pepper and imparts of bright yellow hue on other foods

Use:  Asian, Indian and Mille Eastern cooking; savoury and staple ingredient with curries, lentils, meats, mixed with nuts and raisins, rice, salad dressings and vegetables. Pickles spicy teas and min ingredient in the spice blend ras el hanout.  Or rub on roasted veggies and meat.

Note: Always add Black Pepper to Turmeric to activate it.  Black Pepper helps your body absorb more curcumin, the active ingredient in turmeric that’s known for its health benefits

Health: it may ease inflammation and treat depression.  Its high amount of curcumin, a powerful antioxidant can help with arthritis, heart disease and diabetes and research is underway for potential treatment for Alzheimer and cancers such as colon, prostate and breast cancers. Turmeric is an anti-inflammatory that contains a compound called curcumin that aids in weight loss and is known to reduce bloating.  In the over 50’s it may have shown in studies to have improved memory test scores.

Vanilla

Grown:  from a species of orchil, Vanilla planifolia, indigenous to Mexico and Central America

Flavour:  sweet, woodsy and lightly spiced

Use: Dehydrated whole bean (seeds plus pods) plus vanilla extract, paste and powder are all available. Vanilla pods can be used whole in recipes, or the pods can be split and seeds scraped out and added to liquids or batters for baked goods.  Vanilla powder is pure, dried and ground vanilla bean and give more flavour than the vanilla extract and doesn’t have the alcohol content.  Vanilla powder should be used as a dry ingredient in baked goods like cakes, cookies etc and can be substituted for extract using a ration of ½ teaspoon powder for 1 teaspoon of extract.

Vanilla paste is mixed with a natural thickener, sugar and water and can be substituted for extract at a 1 for 1 ratio.  Vanilla paste is best sited a a liquid ingredient in butter creams, custards or panna cotta

Walnuts

Grown:

Flavour:

Use:  biscuits, slices, salads, chutneys, by themselves etc.  High temperatures can destroy walnuts oils. delicious taosted and added to salads.

Store:  prolonged exposure to air can cause the nuts to become rancid. It is important to store in an airtight container in the fridge (or freezer).

Health: Contain copper which helps build a healthy immune system.  Studies have shown that a handful of walnuts contains almost 2 x  as many disease fighting antioxidants as an equivalent amount of any other nut. They contain omega-3 fatty acids and are good for the heart They are high in glutathione wich support detoxification of the liver.

Plants used for health benefits only

Chamomile (Flower)

Health:  USA use it for anxiety and relaxation, try chamomile tea before bed at night to assist with sleeping.  In Europe they use it for wound healing and to reduce inflammation or swelling. Tropical Chamomile is used to treat skin irritation from radiation cancer treatments and Chamomile capsule form may be used to control vomiting during chemotherapy. Check with a medical practitioner before using with other medical medications as it can interfere with the way the body use s them.

Lentils

Contain iron which helps with thinking and learning.  Excellent as a base for a warming winter soup or add in to your stew

Epsom salts

Health:  once a week sit for 20 minutes in a hot bath with a handful of Epsom salts, 10 drops of lavender essential oil and ½ cup of baking sodea.  This will assist to draw out toxins, lower stress, related hormones and balance your pH levels and sooth achy muscles.

Elderberry

Grown:

Flavour:  tart, tangy and somewhat bitter.

Use:

Health:

Cowboy’s Toilet Peper

Its nice soft leaves are perfect.  If you sound or cut yourself just apply The Frontier Poultice, it heals woods faster and better than any modern bandage

Dried Apricot

Contains vitamin B6 which supports mental wellbeing.  The perfect 3pm snack and a delicious addition to cereal.

Milk Thistle

Contains antiviral and anti-inflammatory compounds and is a rich source of the antioxidant silymarin, which may work to boost levels of the super-antioxidant glutathione in the liver

Dandelion

Dandelion root may help maintain the proper flow of bile.  You can find dandelion tea in some health food stores and supermarkets.