Herbs & Spices

Pedanius Dioscorides was an ancient Greek physician, pharmacologist and botanist famous for writing a five volume book De Materia Medica that is a precursor to all modern pharmacopeias, and is one of the most influential herbal books in history. This book was written nearly 2000 years ago! He practised in Rome at the times of Nero. Unlike many classical authors, his works were not "rediscovered" in the Renaissance, because his book never left circulation. The Materia Medica was often reproduced in manuscript form through the centuries, often with commentary on Dioscorides' work and with minor additions from Arabic and Indian sources, though there were some advancements in herbal science among the Arabic additions.The Materia Medica is important not just for the history of herbal science, it also gives us a knowledge of the herbs and remedies used by the Greeks, Romans, and other cultures of antiquity. The work presents about 500 plants in all.

Plates showing many pages from an original illuminated Greek manuscript of the Materia Medica click here

More Information: Wikipiedia

Culinary herbs are herbaceous (leafy) plants that add flavour and colour to all types of meals. They have also been used for centuries to preserve food due to the presence of antioxidant phytochemicals. The flavours are provided by the essential oils and oleoresins (natural plant substances) and the pungency or strength of the flavours is due to the alkoloid (organic compund) content. The antioxidant pytochemical content of the herb can vary from plant to plant based upon where the herb was grown, the maturity of the plant when harvested, the plant variety and the part of the herb used.

The parts of the plants used include the seeds, flowers, leaves and roots. If you find that low fat or low salt foods taste bland, you can use herbs to enhance the flavour of virtually any dish, including desserts. Generally, herbs are delicately flavoured, so add them to your cooking in the last few minutes. It helps to taste test. Too few herbs will contribute nothing to your dish, while too many will overpower the other ingredients.

Health Benefits

Herbs appear to play a role in the prevention and management of heart disease, cancer and diabetes. More research is needed to confirm their health benefits. In the mean-time why not try experimenting with herbs (the fresher the better) - you have nothing to lose - you may even have some health gains.

Garlic, linseed, fenugreek (Sharma & Raghuram Nutr Res 1990), lemon grass may help lower total and LDL cholesterol; garlic (half to one clove per day) also lowers triglycerides without affecting HDL cholesterol levels (Warshafsky et al., Ann Internal Med 1993).
Garlic may be useful for people with mild hypertension
Garlic, onions, linseed, ginger may help inhibit blood clots
Fenugreek, linseed/flaxseed, cinnamon, garlic, onions, bay leaves, cloves, cumin, turmeric (Broadhurst et al., J Agric Food Chem 2000) may help improve glucose control or insulin activity
Garlic, onions, chives, leeks, mint, basil, oregano, sage, thyme, rosemary, parsley, linseed, ginger, tumeric, dill, celery, coriander, fennel, cumin, anise, caraway may help protect against cancer.

Most herbs, especially rosemary, sage, oregano, thyme and onions have significant amounts of flavonoids which can act as antioxidants to protect LDL cholesterol from being oxidised and they can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumour activity. A study published in 2002 in the American Journal of Clinical Nutrition (Knekt et al) showed that a higher intake of flavonoids is linked to lower incidence of heart disease and stroke.

Garlic contains a sulphur containing compound called allicin which inhibits the growth of some bacteria, moulds, yeasts (including Candida) and viruses and it also has anti-clotting activity by preventing blood platelets from sticking together. Garlic and onions have also been shown to protect against the development of stomach and colon cancer (Steinmetz et al., Am J Epidem 1994; Dorant et al., Gastroenterology 1996)

Lemongrass and mint can help block the production of cholesterol. Fenugreek is high in saponins and soluble fibre which helps decrease the absorption of cholesterol from food and which can help lower blood glucose levels in people with diabetes. Subjects consuming bread containing 25% linseed showed about 30% improvement in a glucose tolerance test compared with those who ate plain bread (Cunnane et al., Br J Nutr 1993).

Ginger contains a number of natural terpenoid and phenolic phytochemicals that inhibit the formation of blood clots. Ginger has been used both traditionally and in modern medicine to assist pregnant women with managing morning sickness. Ginger and turmeric also contain curcuminoids which are thought to prevent cancer development.

Cinnamon

Studies in rats have shown that cinnamon lowers blood glucose and cholesterol levels. A new study published in Diabetes Care in December 2003 has shown that small amounts of cinnamon in humans can lower blood glucose, cholesterol and triglycerides. Sixty Pakistani men and women were divided into 6 groups and given 1, 3 or 6 grams of cinnamon (Cassia - red brown variety) or similar amounts of placebo for 40 days. Blood glucose and lipids dropped on average by 20% and remained low for 20 days after intake was stopped. Also, the impact on blood levels was the same at all doses i.e there was no dose response - so 1g was as effective as 6g.
(PS there is also another variety of true cinnamon not used in this study which is tan in colour).
Cinnamon has also been found to enhance insulin activity (Imparl-Radosevich et al., 1998 Horm Res).

Herbs can be added to virtually any recipe
Culinary herbs shouldn't be confined to main meals, such as the perennial rosemary lamb roast. Herbs can be used in a variety of creative ways, including:
· Soups
· Breads
· Mustards
· Marinades
· Butters
· Sauces
· Salad dressings
· Stocks
· Vinegars
· Vinaigrettes
· Desserts
· Drinks
· Confectionary.

Cooking with herbs
Suggestions for cooking with herbs include:
Utensils for preparing fresh herbs include scissors, sharp knife and a chopping board.
Utensils for preparing dried herbs include a grinding mill, or a pestle and mortar.
Use wooden utensils when mixing prepared herbs.
Dried herbs are more strongly flavoured than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.
If you regularly use herbs in your cooking, it may save you time to prepare your own 'bouquet garni' stash. Parcel your chopped and mixed herbs in little muslin bags. Add a bouquet garni during the last stages of cooking.
Unlike other herbs, parsley retains its flavour during the cooking process and can be added at the start.
Fresh herbs have a more pungent flavour due to the higher content of fragrant essential oils and antioxidant phytonutrients. During the herb drying process there is a loss of oils and nutrients.
The flavour of herbs diminish with time; discard stored dried herbs after 12 months.
Dried whole herbs i.e where the leaves are still attached to their stalk tend to be "fresher" and have a nicer and more "pungent" flavour than loose leaves sold in packets/bottles. Dried whole herbs such as oregano and sage can be purchased from mediterranean or middle eastern delicatessens .

Good herb and food combinations
Suggestions on which herbs and foods to combine include:
Basil - pesto, tomato sauce, tomato soup, tomato juice, potato dishes, prawns, meat, chicken and poultry, pasta, rice, egg dishes.
Bay - soups, stews, casseroles, meat and poultry marinades, stocks.
Chilli - meat, chicken and poultry, prawns, shellfish, tomato dishes, curries.
Chives - salads, chicken, soups, cheese dishes, egg dishes, mayonnaise, vinaigrettes.
Coriander - Asian dishes, stir fries, curries, soups, salads, seafood.
Dill - salads, sauces, fish, salad, sour cream, cheese and potato dishes.
Fennel - stuffings, sauces, seafood.
Garlic - soups, sauces, pasta, meat, chicken, shellfish, pesto, salad dressings, bread.
Ginger - cakes, biscuits, Asian dishes.
Lemongrass - Asian dishes, stir fries, curries, seafood, soups, tea.
Marjoram - meat, fish, egg dishes, cheese dishes, pizza.
Mint - drinks, confectionary, meat, chicken, yoghurt, desserts, sauces, vegetable dishes.
Oregano - cheese dishes, egg dishes, tomato sauce, pizza, meat, stuffing, bread, pasta.
Parsley - pesto, egg dishes, pasta, rice dishes, salads, butter, sauces, seafood, vegetable dishes.
Rosemary - fish, poultry, meat, bread, sauces, soups.
Sage - stuffings, tomato dishes, cheese dishes.
Tarragon - salad dressing, egg dishes.
Thyme - chowders, bread, chicken and poultry, soups, stock, stews, stuffings, butter, cheese, mayonnaise, mustard, vinegar.

Herb combinations
Try two or more of these complementary herb combinations (perhaps when preparing your bouquet garni sachets):
Basil - goes with chives, chilli, garlic, oregano.
Bay - goes with parsley, thyme, garlic, oregano, marjoram.
Chilli - goes with coriander, garlic, ginger, lemongrass, mint, oregano.
Chives - go with basil, garlic, tarragon.
Dill - goes with chives, garlic, parsley, tarragon.
Garlic - goes with basil, rosemary, sage, fennel, chilli, coriander.
Sage - goes with rosemary, garlic, marjoram.
Thyme - goes with bay, parsley, garlic, rosemary.
Oregano - goes with basil, parsley, chives, thyme, bay, chilli.

Be adventurous
Herbs can be used with considerable artistic licence. If a recipe calls for certain herbs that you don't have stocked in your kitchen, just use a combination of others. The more you use herbs in your cooking, the more adventurous you will become.

Article co-authored by Better Health Channel
(Australian -Victorian Government website)

Last Updated: February, 2003s