Turmeric (Curcuma longa) The intensely yellow spice that brightens American mustard and Indian curry contains curcumin, a compound with powerful antioxidant and anti-inflammatory properties. Research shows that elderly villagers in India appear to have the lowest rate of Alzheimer's disease (AD) in the world, and researchers speculate that curcumin might play a role: Indians eat turmeric with almost every meal.
In a study at UCLA, scientists fed curcumin to mice prone to accumulating beta-amyloid plaques in their brains--the abnormality associated with AD in humans. Low doses of curcumin blocked the accumulation of plaques and also reduced inflammation (an effect of Alzheimer's on neurologic tissue). And the curcumin-fed mice performed better on memory tests than mice who didn't eat the spice.
This suggests curcumin is most effective at doses that you'd use in cooking. But turmeric is an acquired taste--too much can make food taste bitter. Best bet: Use 1/4 to 1/2 teaspoon of turmeric to season rice, couscous, or beans. Garlic (Allium sativum) Used in cuisines all over the world, garlic's culinary versatility equals its healing powers. Garlic contains potent compounds that attack viruses and bacteria, making it a good seasoning choice this time of year. What's more, studies show that it can lower cholesterol and blood pressure.
Raw garlic is the most potent form. Mash or mince cloves finely (to release the active component, allicin) and add to salad dressings or hot sauces; mix with lemon into mayonnaise for a spread. Use it in cooked sauces and soups, too--some healthy compounds survive cooking.
Sage (Salvia officinalis) This herb has both decongestant and antibacterial properties. Inhaling steam that contains sage is an excellent remedy for respiratory problems, including chest congestion, bronchitis, bronchial cough, and sinusitis. Sage is the quintessential ingredient for poultry stuffing and for seasoning pork; it can also be used to add character to stews and soups.
Fennel (Foeniculum vulgare) With a faint, licorice-like flavor, fennel seasons seafood dishes and breads, but it can also act as a protector of one's dignity. That's because fennel helps dissipate gas in the intestinal tract. Try chewing 1/2 teaspoon of fennel seeds at the end of a meal or anytime you feel distended from gas. You can cook the stalks and roots for a side dish, or add the seeds to tomato-based sauces. Fennel also flavors pickles, sausages, and licorice.[pagebreak]
Garlicky Chicken SoupHere's a recipe starring one of my favorite herbs. The inclusion of sage boosts its cold- and flu-fighting abilities.
1. Heat oil in large saucepan over low heat. Add onion, carrots, celery, bay leaves, thyme, and sage. Cook, stirring occasionally, until onion softens and becomes translucent, about 8 minutes. Add garlic. Cook 2 minutes longer.
2. Pour in broth, raise heat to high, and bring to a boil. Reduce heat to low, cover pan, and simmer until carrots soften, about 10 minutes.
3. Add chicken, bring soup back to a simmer, and cook 5 minutes longer. Season with salt, if desired. Remove bay leaves, and serve.
Makes 4 Servings
Per Serving: 350 cal, 29 g pro, 22 g carb, 16 g fat, 2.5 g sat fat, 65 mg chol, 4 g fiber, 460 mg sodium
Prep Time: 8 minutes
Cooking Time: 35 minutes
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io