Spices, Herbs and Nuts

The fame of Indian spices stretches back over 7000 years.  Before Greece and Rome had been discovered, sailing ships were carrying Indian spices to Arabia and Egypt.  Long before the Christian era, Greek merchants thronged the markets of South India, buying spices at very high prices, because in those days, spices were a luxury enjoyed mainly by Royalty.

Nowadays, we have become used to the free supply and low price of spices, and most of use spices regularly to add flavour and interest to our food.

Within the Phyto Diet, spices have a vital role to play.  Using spices means that we can enjoy our food more naturally.  Because spices add flavour and interest, we do not need to put our food through too many cooking processes if spices are added.  That means we retain much more of its natural goodness.  A simple stir fry, using ginger, chillies and Indian spices to flavour it, takes minutes to produce and is full of natural goodness.  Chicken or beef, marinated in spices then quickly grilled and served with a fresh salad makes a wonderfully healthy meal. 

The range of spices available to us is vast - and there are many very good books available to guide you on the use of different spices. 

To buy your spices, PG urges everyone to shun the over-packaged, over-processed tiny packets of spice you find in supermarkets.  Food packaging is one of the biggest areas of waste and pollution of our planet - and the spices you buy in this way are vastly inferior.   Go to your local health food store or deli. and buy them the old fashioned way - weighed out on a scale and popped into a little paper bag.  Or treat yourself to a trip to the Mediterranean countries, or North Africa or India, where you can buy wonderful spices from the street markets.  

Cumin - it's probably not just for the taste alone that Cumin has made it to the stellar ranks of Indian, Middle Eastern and Mexican cooking. This ordinary looking seed is anything but ordinary when it comes to health benefits. Cumin seeds are a very good source of iron.

Coriander seeds have a health supporting reputation that is high on the list of healing spices. In parts of Europe, Coriander has been traditionally referred to as an 'anti diebetic' plant. Diabetes is an ever-growing problem within today's society.

A pinch of Black Pepper is added to almost every recipe imaginable. Black Pepper stimulates the taste buds in such a way that an 'alert' is sent to the stomach to increase acid production, thereby improving digestion.

Cinnamon has a long history both as a spice and a medicine. Cinnamon's unique healing abilities come from three basic components in the essential oils found in its bark.

Herbs have been used for generations as a treatment for ailments.  In the 18th Century, tinctures of herbs were used for many ailments ranging from stomach upsets to respiratory illnesses.  Herbs were also used as healing agents - notably comfrey which is still used widely as a poultice for cuts and minor wounds.  But their main use today is to flavour food and to add goodness.  The humble parsley, for instance, so much abused as a limp, lifeless garnish, is actually full of vitamins and iron.

Today, you can buy fresh herbs in most supermarkets.  But the message here is the same as every other food in the Phyto Diet.  It has to be ultra fresh and organically grown.  So - PG advises you to grow your own.  A range of small pots on your kitchen windowsill or on a sheltered patio will produce large quantities of fresh herbs which you can dry yourself or freeze to give you a year round supply.  The summer garden can benefit enormously from a scattering of fresh herb plants which will give off wonderful aromas and in some cases, help control garden pests. 

There are many good books available on growing and preserving your own herbs, and herb seeds are easy to get from quality suppliers on the Internet, or at garden centres.

Parsley, Sage, Rosemary and Thyme - Parsley is the world's most popular herb. The delicious and vibrant taste and wonderful healing properties are often ignored in its popular role as a humble table plate garnish. A sprig of Parsley can provide much more than just a decoration on your plate!! Rosemary and Sage have been held in high regard throughout history for both their culinary and medicinal properties. Thyme, like other herbs, contain volatile oils - the oil contained in Thyme has been shown to provide anti-microbial activity against a host of different bacteria and fungi. All of these herbs, because of their unique properties they make an indispensable herb for every kitchen.

So PG's advice is....fill your kitchen and garden with the wonderful aroma of fresh herbs, and use them freely in salads and cooked dishes to add flavour and goodness.

Nuts - So often reserved for the Christmas feast but full of goodness.  The Phyto Diet advises using nuts regularly in cooking and as a nutritious natural snack.

Nuts are a great source of nutrients.  Pine nuts and almonds contain good levels of Vitamin E - essential for healthy skin.  Walnuts contain calcium and magnesium for bone health.  Pine nuts and pecans give you Zinc, which supports your immune system.  Peanuts give you protein for a healthy body. 

A word of caution - nut allergies are becoming more and more common.  You should check with your doctor to ensure you do not have such an allergy before eating nuts.   A nut allergy can be fatal.

Cashews not only do they have a lower fat content than most other nuts but they contain a high percentage of monounsaturated fat as found in olive oil.

Walnuts are an important source of Omega 3 fatty acids. PG recommends eating two walnuts a day to provide you with this important fatty acid. It is no surprise that the regal and delicious walnut comes from an ornamental tree prized for its beauty. When it comes to their health benefits, walnuts definitely aren't a hard nut to crack!! Adding Walnuts to your diet is, therefore, a must. 

Brazil nuts are the No.1 source of selenium, which helps improve your mood, prevent depression and, believe it or not, keep wrinkles at bay!!

In addition to being every kid's (and many grownup kids too) favourite sandwich filling, Peanuts pack a serious nutritional punch and offer a variety of health benefits. PG likes Almond butter - although it's a high fat food it's good for your health in moderation. Almonds' ability  to reduce heart disease risk may be partly due to the antioxidant action of the vitamin E found in them.