Project Foodie - From the Flavorist

Fast & Easy Mid-Week Meal Ideas

Save Recipe: Super Easy Moroccan Chicken Tajine - Tajine Tafarout

Do you believe it?

September is almost here. Those breezy days by the shore are fast becoming a pleasant memory along with that sense of effortless cooking

During the summer we tend to grill more. Salads become meals. And, side dishes like a buttered corn on the cob seems the height of campfire gastronomy.

Well, there is good news!

Today, we will explore a very cool way to prepare chicken that will allow you or perhaps an aspiring young gourmet to whip up some fine eats without a lot of fuss or bother.

Super Easy Moroccan Chicken Tajine - Tajine Tafarout

This dish is traditionally served at Moroccan weddings. It is just delicious and fun to serve for a weekday meal. Plus, it will provide a welcome break for the roasted-chicken weary.

For a fun touch, you may want to try serving the dish Moroccan style. If you do not have a tajine, serve in a large bowl with lots of crusty bread and small plates. Encourage everyone to self-serve and use the bread to soak up the sauce from the serving bowl. This recipe takes about 15 minutes to prepare, about 30-35 minutes to cook and 5-10 minutes to plate.

4 Lb Chicken cut into easy-to-eat pieces
¼ Cup (2 oz) of a fruity Olive oil
1 Cup of blanched almonds
1 Cup of dried apricots (pre-soak in water to soften)
2 Cups of water
2 Tbsp of butter
1 large or two small onions, sliced thinly
1 Tablespoon of our Moroccan Tajine Mix or one small spice packet.

Serves 4

1. Use the Olive Oil to brown the chicken in a large frying pan, about 6 minutes a side. Remove the chicken and pour off any fat, retaining some of the Olive Oil.

2. Add the onion to the pan and cook on medium-high heat until soft, about 4-5 minutes.

3. Add the spice mixture and cook for about 2 minutes, thus allowing the spices to blend together.

4. Add the water and bring to a boil. Reduce the heat and add the chicken pieces and simmer, stirring frequently, about 45 minutes, or until the meat starts to separate from the bone.

5. Allow the apricots to cook for about 15 minutes towards the end of simmering the chicken.

6. In a separate pan, use the butter to brown the almonds. Once browned, remove from the pan and drain on a paper towel.

7. To plate the dish, arrange the chicken pieces on a platter, cover with the sauce from the pan, and garnish with the almonds. Serve with warm pita bread, tossed salad and couscous. Serves 4 nicely. Enjoy!

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Easy Summer Meals

Save Recipe: Grilled Vegetables with Raita

Save Recipe: Tandoori Chicken

When the weather turns warm, many of us turn to the grill as the foundation for our culinary efforts. Somehow cooking outdoors, seems to draw people together.

Sitting outside on a warm summer's evening just seems to promote a shared sense of community that engenders light hearted, easy conversation.

And, what better way to keep the conversation going, than presenting a delicious meal of
Indian favorites: Grilled squash with Raita and Tandoori chicken.

This easy to prepare meal is sure to be a palette pleasing hit while going easy on the waistline. Enjoy!

Grilled Vegetables with Raita

This is a perfect starter dish: fast and easy to prepare with a light touch of flavor.

Serves 4

Raita Dip

About 1 cup of organic plain yogurt
1 teaspoon of Garam Masala
Chop about ¼ cup of mint.

Combine and stir yogurt with the Garam Masala and mint. Set in a dipping bowl with a spoon

Grilled Veggies

About 1 pound of crooked neck summer squash/zucchini
½ cup of canola oil
1 teaspoon of Classic Garam Masala
Fresh mint

Cut the squash into ½ inch wide strips. Combine Garam Masala and oil to form a marinade. Coat squash with the marinade. Grill the sliced squash over low heat until soft. Remove. Place on a large plate with a space for the dipping bowl and serve.

Tandoori Chicken

This is the favorite we all love. It is so easy to prepare and so good you'll wonder why you never tried it before! Serve with a nice rice pilaf or grilled corn on the cob.

Serves 4.

1 pound of chicken breast or chicken pieces
1 tablespoon of Tandoori Blend/seasoning
6 ounces of plain yogurt

Prepare the grill so that it has very hot coals.

Remove the skin from the chicken and make 2-3 small slashes in the meat. Add the Tandoori seasoning to the yogurt. Place the chicken in the marinade for about 45 minutes.

Remove the chicken from the marinade and grill until browned and cooked through. Serve with lemon wedges and rice or corn on the cob.

Notes

Yogurt: If you are not a yogurt fan, you may want to substitute mayonnaise and sour cream for the dip and marinade. However, this substitution will add a significant calorie count to the meal.

Mint: Fresh mint can be quite strong. We call for a ¼ cup in our recipe, but you may want to add more or slightly less based on your taste preferences. If you are not partial to mint fresh parsley or cilantro can be substituted.

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On Cooking Oils

Over the past three years, there has been a movement away from plain olive oil to flavored olive oil and the use of pure seed oils like sesame, walnut and avocado.

Because heat can radically alter the texture and flavoring capabilities of these oils, it is important to understand their smoke points.

The smoke point is the stage at which the heated fat of the oil begins to cast off smoke and an acrid odor. This is the point at which the oil may impart an unappetizing flavor to food. Therefore, it is key that you choose the appropriate oil for the dish you are about to make.

The following guide will provide you with an oleaginous option for most culinary applications.

Flavoring Oils: These oils are not intended to be used for cooking.

Chile Oil
Generally this condiment is made from vegetable oil infused with dried chile. It is commonly found in Asian restaurants.

Flaxseed Oil
This oil is commonly used as a nutritional supplement. Use in salads. Do not heat. This oil is high in omega 3 fatty acids with a nutty flavor. It spoils easily and should be stored in the refrigerator in a light resistant container.

Truffle Oil
Typically, this is a truffle extract infusion. Use as a condiment. This delicate oil loses characteristic aroma quickly. Store in the refrigerator.

Cooking Oils: These oils can be used for cooking.

Safflower Oil, Sunflower Oil & Canola Oil
In their unrefined state, these oils exhibit a low smoke point of 225 degrees. Typically they are mild in flavor. Use them for boiling, steaming or stewing.

Virgin Olive Oil, Cold Press Olive Oil, & Infused Olive Oils
Olive oils vary in flavor and can be thick or thin. They have a fairly low smoke point of 300-320 degrees and are broadly intended to be used as elements of a salad dressing, a finishing oil, or to lightly sauté vegetables, pasta etc. Be careful with these oils as they can turn bitter if they are allowed to smoke.

Sesame Oil
This delicate oil comes in both a dark and light version. With a smoke point of about 350 degrees, the nuttier light version can be used for light sautéing, while the dark version is generally used as a finishing oil. Remember to use this oil relatively quickly, as it will turn rancid if left too long in a cabinet.

Vegetable Oil, Corn Oil, Grape Seed Oil, Peanut Oil, & Tea Oil
These oils are the work horses of the kitchen. With relatively high smoke points of 441-450 degrees they are ideal for frying. Check your recipe before you elect to use corn or peanut oil as they will impart their unique flavor signature. Many French and American chefs prefer grape seed oil as it exhibits a neutral, clean flavor and it is considered lighter than vegetable oil. Tea oil is very popular in Asia and is now available in the US in most larger metropolitan areas.

Avocado Oil
This nutty oil has a very high smoke point of 500 degrees. It is a nice alternative to traditional oils. Use it to sauté or try it as a finishing oil in dips or to drizzle over tomatoes

Rice Bran Oil
This is a favorite cooking oil in Japan. It is light, high in vitamin E and has a relatively high smoke point making it ideal for vegetable tempuras.

Some thoughts on reusing cooking oils

Some chefs prefer to recycle cooking oil, which is an admirable practice. However, you should be aware that the oil tends to darken and thicken when exposed to high or prolonged heat. Further, small particles tend to accumulate as sediment at the bottom of the storage container or can be suspended in the oil.

To bypass some of these issues, monitor the oil temperature by using a high quality deep-fat thermometer and turn off the heat as soon as you have removed the last batch of food from the oil. Always, let the oil cool before you transfer it to a container.

To reduce sediment accumulation in the oil, always be sure to shake off loose bread crumbs or food particles before storing. Try using a slotted spoon to remove loose particles as soon as they appear.

To ensure that you capture most of the sediment before storing the saved oil, first let the oil cool, then strain it through cheesecloth or coffee filters. Return the oil to its original or a glass container. Never mix used with unused oil.

Oil stored in the refrigerator may cloud. By simply allowing it return to room temperature, it should clear without any harmful effect.

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The Virtues of a Well Stocked Pantry: Part Two

The Noble Refrigerator, the Unsung Kitchen Hero

Today, we will explore the inner world of our favorite overlooked appliance, the refrigerator.

Image its fate.

Like a true blue companion, it sits in a constant state of readiness, waiting for the next hand to reach for the chilled ice tea.

Yet, fashionable cooking magazines seem to lavish their attentions on its more glamorous cousin, the 6 burner stove. Air flow this, and even heating that, I suppose that the unending sea of ink is a result of the art called cooking. Hump. I feel a chill coming on.

If truth be told, the refrigerator holds forth some surprises. My scientific survey of three participating households, has uncovered that the refrigerator door is the most frequently opened and closed door in any American home. Take that Mr. Big Burner.

Now that we know that the refrigerator deserves some respect. Let's get started. The following is a proposed list of items that are great to have on hand to dress up leftovers or create a spur of the moment meal. My assumption is that you enjoy American-Mediterranean cuisine and that you have some basic cooking knowledge.

Freezer

Ice Cube Trays: Very handy - Get as many trays as you can reasonably fit. We have about six. Five trays of different shapes are devoted to ice. I have one tray I use for frozen herbs, or stock. It's a great short cut for seasoning winter meals when your favorite herbs are hard to find.

Frozen Veggies: Peas, Corn, mixed assortment for stir fry. This is a great short cut for a quick stir fry or to add some color to a soup, stew or quick pasta dish.

Frozen Entrèes: Buy on Sale! These make a great a fast meal after a long day. Look for the items when they are on sale, and stock up on several of your favorites. This is growing grocery category and there is a wide array of choices available, from inexpensive budget items to expensive upscale dinners.

Treats: This is the great catch all- Ice Cream- Frozen Banana- Popovers- you decide

Tips

Use Freezer Wrap: The harsh environment of the freezer delivers very dry, cool air. In order to avoid freezer burn, remember to properly package your foods in freezer wrap.

Coffee: Lots of folks store their coffee in the freezer to keep it fresh. This is common misconception. Coffee will last just as long at room temperature. The key is to store it in an air tight container.

Main Compartment

Arm and Hammer Baking Soda: Get one and change it every 3-4 months. It will absorb those funky onion smells and help keep fresh food tasting fresh.

Classic Condiments: Good Mayonnaise, French wine mustard for vinaigrettes, Coarse grain mustard for meats and sandwiches, good quality jam, Chutney.

Really, buy only what you need. While those huge, bone crushing jars of stuff may be a great bargain, mayonnaise, chutneys and alike do get stale and go bad. Do right by your digestive track and buy the size that you can reasonably use within a month or two.

Veggie Area or Crisper: Do not store you fresh veggies on the metal shelves of the refrigerator. Use the crisper. The metal shelves will conduct too much cold and freeze the water in the vegetables. (ex: soggy celery) Also, many fresh herbs will stay fresher and last longer in a loose paper towel cover. Unlike a plastic bag the paper towel will absorb excess moisture and provide a very light insulation from the dry refrigerated air.

Dairy: Organic Eggs, both salted and unsalted butter, two good cheeses of your choice

Drinks: Milk, Juice, and your preferred soft drink or iced tea.

Other: This is the section that tells a lot about us. Do you always keep an emergency bottle of champagne on hand or pot of crème fresh? We all have our favorites. The key is to keep something on hand that will add to your enjoyment of life.

Thanks for reading and I look forward to seeing you next time.

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The Culinary Application of Common Herbs

With Spring in the air, it seems like a good time to present a basic primer on herbs. The following usage guide provides just the information you need to start working with some of the most popular varieties.

All of the herbs listed below are readily available at most good grocery stores and will run somewhere between $1-2 per bunch. Or you can pick up live plants at the Farmers' Market. In either case, herbs make an attractive and healthy addition to any dish.

Bon Appetite.

What you need to know

Herbs can make a pedestrian dish come alive. But too much of a good thing can be overwhelming. This is especially true of dill. As you will find, a light touch is often best.

Dried herbs lend themselves to slow cooked dishes like stews and soups. While, the delicate top notes of fresh herbs (think cilantro) are shown to best advantage when used as a finishing touch in a spicy dish like salsa or to add complexity to a plain salad.

This chart is a quick reference for those who are just starting to cook or beginning to use fresh herbs and greens. As you begin to experiment, you'll find that your palate will prove to be your best guide.

Herb	Flavor	Complements
Basil	Strong with licorice accent	Tomato sauce and dishes, crab, shrimp, lamb, veal, zucchini, eggplant.
Bay Leaf	Accent flavor	Slow cooked stews, mole, soups, meat, game. Used with other herbs
Chervil	Very delicate parsley flavor	Principle ingredient in Fine Herb mixes. Ideal as a garnish. Use only fresh
Chives Chives/Flat tube	Mild onion flavor Garlic accent	Both are finishing herbs for eggs, soups, salads. Preferred by those who eschew onions.
Dill Weed	Unique flavor	Goes well with fish, smoked salmon. Use in cucumber, potato salads.
Fennel	Licorice notes	Use with fish, duck, and as a garnish for cream of mushroom soups.
Marjoram	Pleasant taste, cousin of Oregano	Use as a seasoning for soups, vegetable dishes, eggs, stuffing mixes, peas.
Mint	Clean refreshing flavor	Use in fruit drinks, Moroccan tea, new potatoes, jelly.
Oregano	Pungent	Tomato based dishes, pizza sauce, meatballs sausage, zucchini, eggplant.
Parsley Flat leaf Curly leaf	Core Seasoning Delicate flavor Classic flavor	The flat leaf is becoming the new standard due to its nuanced flavor. Principal flavoring for salads, herb mixes, marinades, stuffing mix, and any number of recipes.
Rosemary	Pungent, woodsy	Use in lentil soup, to flavor chicken, specialty breads, lamb, game, marinades.
Sage	Unique strong flavor	Main flavor in many stuffing mixes. Often used in chowders, stews, gravies and to season pork, duck and goose.
Savory	Intense flavor	Used in fish and pea soups, Herbes de Provence mixes, stews, and in marinades.
Tarragon	Unique accent flavor- slightly hot with licorice undertones	Frequently used in salads, sauces, dressings, with mushrooms, chicken and potato soups, as well as chicken, & turkey dishes.
Thyme	Core seasoning flavor	Along with parsley this herb is one of the most important to international cuisine. Used in stuffing, marinades, stews, broths, stocks and sauces.

Tips on Storing Fresh Herbs

Rinse the herbs well, pat dry with a clean kitchen towel. Wrap the rinsed and dried herbs in a paper towel and place in the fridge crisper. Do not store herbs in a plastic bag as it collects condensation and makes the herbs wilt. Plus, buy only what you can realistically use in 3-5 days.

For those with massive freezer space - Take few of the fresh herbs, chop them up and place into ice cube trays with some water and freeze. This item comes in very handy when you just want a little color/favor in a soup or stew.

Tips on Storing Dried Herbs

After purchase, store the herbs in a dry, cool, dark place (not near the stove on in direct sunlight). Your kitchen cabinet is probably fine.

Tips on Buying Herbs

Buy fresh when you can. If buying dried, make sure the desired herb is a rich color and not faded in spots or dull and brown.

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The Virtues of a Well Stocked Pantry: Part One of a Series

After a killer day at work, we all just want to chill out and relax. One of the best ways to slow things down and regroup is to eat a satisfying meal. As a former New Yorker, my first instinct is to call for take-out. But, shocking as this may seem, there are times, when take-out just doesn't do it. Chalk it up to rotisserie chicken overload or a new battle of the bulge, but when you just can't face another styrofoam container of warm goo… there's hope.

In the time it takes to phone your order, receive delivery, and tip the delivery guy, you can easily whip-up a home cooked meal (where food pedigree and preparation method are known) for about 1/3 of the cost of take out.

Here's the secret: A well stocked pantry.

With a nice grouping of pantry staples, you'll have the things on hand that will allow
you to make a nice meal whenever the mood strikes.

Getting Started

Let's start by dividing up the pantry into three key sections

Basic Dry Foods Basic Frozen Foods Seasonings

Within these broad categories, the specific items that could be stocked are pretty limitless. For our exercise, I am going to assume that you enjoy American/Mediterranean cuisine and that you have some basic cooking knowledge.

One confession: throughout most of my twenties, my pantry consisted of soup,
salad dressing, Grey Poupon, Triscuits, cottage cheese and a well chilled bottle of champagne for emergencies. So, I recognize, that some readers may find this column a tad too domestic. But believe me, when it is raining, you're starving and it's two days before payday - you will thank your lucky stars you stocked up!

Basic Dry Foods

Unless you have a strong preference for a brand, I would recommend that you buy organic store branded versions of these items. Whole Foods typically has good quality and reasonable prices for its 360 brand.

Pasta
I would have two types on hand: a spaghetti/angel hair and a
"shape" pasta like farfelli or rotelli. The spaghetti is classic
and a "shape" pasta like rotelli is great to use in salads or with thicker sauces.

Beans
Fresh are always best, but canned beans can be just as good and a lot quicker. Remember to rinse them well before use.

Black Beans: Great for quick southwestern dishes or nachos
White Beans: Personal choice here: flava or canellis
Pinto Beans: A must have for chiles.

Couscous
This is a great item to have on hand. It cooks in 5 minutes and can be seasoned in an infinite number of ways. It is great hot or cold and holds bright flavors well. Bought in bulk it is very reasonable. Or get a few boxes of the national brands on sale.

Rice
This is the food that so many people think is difficult to cook and it's not. Just follow the directions on the bag and you will be fine. This is a great starch for those who are allergic to gluten and there are so many varieties available that you are sure to find one you like.
Every kitchen should have one type of rice on hand, here are the two basics.

White Rice: Try the long grain, it cooks well and makes a nice presentation
Brown Rice: Higher in nutrition than white and harder in texture.

Soup
There are so many soups on the market its hard not to find one you will like.
Along with your favorites, it is really nice to have a cream of chicken and
cream of mushroom on hand. The mushroom makes a great sauce for left over meat
and the chicken can be used as a base for a simple curry.

Broth
I always keep a few cartons of organic chicken stock on hand. It is great for making sauces or quick soups. Hint: If you eat a lot of chicken, remember to save the bones and make stock. It is super easy to make and economical.

Tomato Sauce and Paste
Tomato sauce is a wonderful seasoning for pasta, but works equally well with squash and bean dishes. I usually buy an inexpensive organic brand and season it with my herb blends, some garlic, onion and mushrooms. If that isn't your thing, there are a number of great, ready-to-heat sauces available.

Oils
Most of us only need two oils on hand: a good cooking oil and maybe a seasoning cooking oil that you like. Remember, fresh oils, like a good olive oil tend to go rancid after about 6-8 months, so try to buy an amount that you can realistically use in that time frame.

Grape Seed Oil: Neutral flavor, good for general purpose cooking
Peanut Oil:         High temperature frying
Olive Oil:            Salad dressing, finishing oil, marinades and low temperature sautés.
Sesame Oil:       Asian accented dishes

Baking Powder
I would buy one to keep in my fridge fresh and if I baked, one for the pantry

Baking Soda/Yeast
If you bake, great items to have on hand. If you don't bake, don't bother.

General Purpose Flour
Buy a small bag. It comes in handy when you want to make gravies or white sauces.
If you are disinclined towards wheat, try rice flour.

Bisquick
This item is a long time favorite of "Semi home-made" Sandra Lee. You can do a lot with it (it contains flour, baking soda and baking powder pre-mixed) from simple buns to a kind of pizza dough. Purists may cringe, but it is very easy to use.

Sugar
Again this is a personal choice. I prefer the flavor of non-bleached or cane sugar.
Turbinado (or Sugar in the Raw) is a good choice here.

Salt
Salt has become a complex category unto its own. It is one that deserves its own column
or two. As a pantry basic, I recommend kosher salt (it exhibits a nice combination of salt flavor and texture) for everyday cooking and seasoning. In contrast, Sea Salts and flavored salts are often used to best advantage as finishing flavor. Look around, they are quite common now and sometimes you can find them on sale.

Peppercorn
A very simple thing, like using fresh pepper, will make a big difference in your cooking. Buy a small peppermill and fill it with a good black peppercorn, like Tellicherry.
Your taste buds will love you for it.

Olives
A couple of cans of black olives are a great item to have on hand. They can be used as a garnish. They are wonderful combined with onion on a boboli or tossed into a salad with feta cheese.

Dried Mushrooms
If you cook, this is a wonderful thing to have on hand. They keep well and they can be used a lot of different ways, for example, dried mushrooms, (think Porcinis) can be grated into a stew, or soup or sauce for a nice sophisticated touch.

Tins of fish
Tuna is the natural choice. But for some, salmon, anchovy, lump fish crab or sardines are just as important.

Containers of your favorite indulgence
For some, Nutella is the thing. For others it's macadamia nuts. Whatever it is for you, have some on hand for that rainy day.

By the way, I would argue that chocolate morsels should be a standard pantry item.
With 6-8 ounces of dark chocolate morsels and milk you can make a microwave chocolate sauce or you can combine with Bisquick to make cookies. Want a mocha coffee? Add a few morsels to the cup. You can even jazz up left over chili by garnishing with a few pieces of chocolate. All in all, a fun and versatile staple to have around the house!

If you just get two of everything on this list you will be ready for whatever comes your way and you'll never have to settle for an expensive soggy take-out again.

See you next time when we tackle Frozen Basics and Seasonings.

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Good and Good For You!

Every Sunday, you will find me at the Marin Farmers' Market, where customers stop by to share family recipe ideas, discuss the merits of domestic vs. imported herbs, or tell well polished tales about their gastronomic adventures aboard.

The one thread that pulls this diverse crowd together is our love of good food and the pleasure of sharing it with friends and family.

As so many of us have discovered, Tthoughtful food preparation can be a joy to create and present.

So, taking the time to methodically craft a risotto takes on an air of craft rather than bother. I guess you could call it a labor of love.

With friends and family in mind, I wanted to use this month's column to talk about choosing ingredients that are both tasty and healthy can be good for health.

Spices and herbs provide a natural way to flavor fresh meats and produce, but you may not know about many of their ascribed health and medicinal properties.

The next time you visit a farmers' market or local grocer bring along this column. Hopefully, it will inspire you to try some new flavor combinations while doing some good for body and soul. Enjoy!

Chili Pepper

Red chilies are known to contain relatively high levels of aAscorbic acid, (vVitamin C), and they are diet- friendly. Cayenne pepper or sauces made from cayenne, like Tabasco, has been shown tocan increase metabolism and fat-burning ability by up to 25%. Cayenne is often recommended as part of a body cleanse. Just a dash of powdered chili will add new life to chicken salad.

Ginger

Ginger has been shown to increases your metabolic rate and it inhibits nausea and vomiting.
Ginger has long been used in Asia to offset the effects of motion sickness and reduce the intensity of morning sickness. Don't forget the fresh ginger in your next stir fry!

Peppermint

Peppermint is used to calm gastric and digestive disorders. Peppermint is also commonly taken as a means to reduce insomnia and nervous tension. Go ahead and treat yourself to a cup of peppermint tea. It makes a nice break during a busy day!

Mustard

Mustard is a stimulant that can be used to relieve respiratory complaints. Typically, it is used as a condiment to contrast fatty, salted meats like corned beef. Remember to have lots on hand for making vinaigrettes

Horseradish

Horseradish is a relative of the mustard family; it is a mild digestive stimulant. Most green wasabi that is sold in the United States is made from horseradish. For an simple easy hors d'oeuvre, bBuy thinly sliced roast beef, place a "smear" of horseradish on one side,. pPlace a small celery stick, onto the smear, and roll the meat around it. Voila --, easy and delicious. Great with drinks before dinner.

Cinnamon

Cinnamon is often used as an antidote for diarrhea and stomach upset as well as a metabolism booster. Recent scientific findings indicate that cinnamon may help to control blood sugar. For an eye-opening treat, use some fresh cinnamon on your next bowl of oatmeal.

Allspice

Allspice is an aromatic stimulant that helps to mitigate both indigestion and gas. This spice adds a touch of depth to meat marinades (think jerk chicken) and blends well with cinnamon, clove, and nutmeg.

Garlic

Consumption of garlic on a consistent, regular basis can help to decrease blood pressure and cholesterol levels. It also aids digestion. Recent research shows garlic to be beneficial in the treatment of diabetes. For a nice finishing touch, lightly fry Garlic pieces, drain and sprinkle on top of your Ceasar salad.

Turmeric

Turmeric is an antioxidant that neutralizes free radicals, reduces inflammation and therefore helps protect against cancer. India produces nearly 100% of the world's turmeric and consumes 90% of the total crop. It is well known that India has one of the lowest rates of Alzheimer's disease in the world, which is now being attributed to this robust use of turmeric. This spice helps to finish many curry blends and works well with squash.

Anti-oxidants

Anti-oxidants slow down or prevent the oxidation of other chemicals present in the body which is thought to reduce the development of free radicals that promote disease.

Practically every herb (and every fruit and vegetable) that has been studied contains antioxidants. Oregano, Sage, Peppermint, Thyme and Lemon Balm are thought to contain the highest concentrations, while Clove, Allspice and, Cinnamon, tend to lead the spices. While science has progressed to where we can measure these properties, the preservative properties of many of these spices and herbs have been known since ancient times.

In addition to herbs and spices, you also may want to also consider adding concord purple grape juice or pomegranate juice to your diet. Both contain particularly high large concentrations of anti-oxidants. aka proanthocyanidins, and which are part of a larger family of plant compounds known as flavanoids, which have been linked to the possible prevention of heart disease and cancer.

*Please note: The information contained in this column about the health properties of spices and herbs is collected information from recently published magazine and web articles. The author does not claim expertise in this area or warrant the accuracy of the information given in this article.

About the Seasoner

Kathy FitzHenry is the founder of Juliet Mae Fine Spices an artisan maker of fine spice blends and seasonings located in San Francisco. Known for her array of sophisticated, handmade products, Kathy has just begun to sell her blends nationally under the name, the Occasional Gourmet. You can find her blends at select specialty stores and at all the Northern California Whole Foods Stores. For more information, please contact Kathy at 415-474-1633 or go to www.theoccasionalgourmet.com.

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