All About Oregano

Health Benefits

You may have seen a bottle marked "oil of oregano" in a health food store. There are good reasons why!
An Effective Anti-Bacterial

The volatile oils in this spice include thymol and carvacrol, both of which have been shown to inhibit the growth of bacteria, including Pseudomonas aeruginosa and Staphylococcus aureus . In Mexico, researchers have compared oregano to tinidazol, a commonly used prescription drug to treat infection from the amoeba Giardia lamblia. These researchers found oregano to be more effective against Giardia than the commonly used prescription drug.

Potent Anti-Oxidant Activity

Oregano contains numerous phytonutrients—including thymol and rosmarinic acid—that have also been shown to function as potent antioxidants that can prevent oxygen-based damage to cell structures throughout the body. In laboratory studies, oregano has demonstrated stronger anti-oxidant capacity than either of the two synthetic anti-oxidants commonly added to processed food—BHT (butylated hydroxytoluene) and BHA (butylated bydroxyanisole). Additionally, on a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.

A Nutrient-Dense Spice

Our food ranking system qualified oregano as a good source of fiber. Fiber works in the body to bind to bile salts and cancer-causing toxins in the colon and remove them from the body. This forces the body to break down cholesterol to make more bile salts. These are just some of the reasons that diets high in fiber have been shown to lower high cholesterol levels and reduce the risk of colon cancer.

Oregano also emerged from our food ranking system as a bountiful source of many nutrients. It qualified within our system as an excellent source of vitamin K, a very good source of manganese, and a good source of iron and calcium.

Description

While many people think of pizza when they think of oregano, this wonderful herb can add a warm, balsamic and aromatic flavor to many different dishes, especially those of the Mediterranean cuisine.

Oregano is known botanically as Origanum vulgare and is called wild marjoram in many parts of Europe since it is closely related to the herb that we know as sweet marjoram. Its name is derived from the Greek words oros (mountain) and ganos (joy) since not only was it a symbol of happiness, but it made the hillsides on which it grew look beautiful.

History

Oregano is native to northern Europe, although it grows throughout many regions of the world. It has been recognized for its aromatic properties since ancient times, with the Greeks and Romans holding oregano as a symbol of joy and happiness. In fact, it was a tradition for Greek and Roman brides and grooms to be crowned with a laurel of oregano.

Oregano has been cultivated in France since the Middle Ages and has come to be an important herb in Mediterranean cooking. Oregano was hardly known in the United States until the early 20th century when GIs returning from Italy brought word of this fragrant and delicious herb back to the United States.

How to Select and Store

Whenever possible, choose fresh oregano over the dried form of the herb since it is superior in flavor. The leaves of fresh oregano should look fresh and be a vibrant green in color, while the stems should be firm. They should be free from darks spots or yellowing.

Even through dried herbs and spices like oregano are widely available in supermarkets, you may want to explore the local spice stores in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness compared to those offered in regular markets. Just like with other dried herbs, when purchasing dried oregano, try to buy that which has been organically grown since this will give you more assurance that it has not been irradiated.

Fresh oregano should be stored in the refrigerator wrapped in a slightly damp paper towel. It may also be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the oregano in ice cube trays covered with either water or stock that can be added when preparing soups or stews. Dried oregano should be kept in a tightly sealed glass container in a cool, dark and dry place where it will keep fresh for about six months.

Tips for Preparing and Cooking
Tips for Preparing Oregano

Oregano, either in its fresh or dried form, should be added toward the end of the cooking process since heat can easily cause a loss of its delicate flavor.

How to Enjoy

A Few Quick Serving Ideas
Next time you enjoy a slice of pizza, garnish it with some fresh oregano.
Oregano goes great with healthy sautéed mushrooms and onions.
Adding a few sprigs of fresh oregano to a container of olive oil will infuse the oil with the essence of the herb.
Fresh oregano makes an aromatic addition to omelets and frittatas.
Sprinkle some chopped oregano onto homemade garlic bread.
Add oregano to salad dressings.

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All About Basil

Basil

Health Benefits

Research studies on basil have shown unique health-protecting effects in two basic areas: basil's flavonoids and volatile oils.

DNA Protection Plus Anti-Bacterial Properties

The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.

In addition, basil has been shown to provide protection against unwanted bacterial growth. These anti-bacterial properties of basil are not associated with its unique flavonoids, but instead with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, andlimonene. Lab studies show the effectiveness of basil in restricting growth of numerous bacteria, including : Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.
Essential oil of basil, obtained from its leaves, has demonstrated the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs. In a study published in the July 2003 issue of the Journal of Microbiology Methods, essential oil of basil was even found to inhibit strains of bacteria from the genera Staphylococcus, Enterococcusand Pseudomonas, all of which are not only widespread, but now pose serious treatment difficulties because they have developed a high level of resistance to treatment with antibiotic drugs.
Studies published in the February 2004 issue of Food Microbiology, have shown that washing produce in solution containing either basil or thyme essential oil at the very low concentration of just 1% resulted in dropping the number of Shigella, an infectious bacteria that triggers diarrhea and may cause significant intestinal damage, below the point at which it could be detected. While scientists use this research to try to develop natural food preservatives, it makes good sense to include basil and thyme in more of your recipes, particularly for foods that are not cooked such as salads. Adding fresh thyme and/or basil to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that the fresh produce you consume is safe to eat. 

Anti-Inflammatory Effects

The eugenol component of basil's volatile oils has been the subject of extensive study, since this substance can block the activity of an enzyme in the body called cyclooxygenase  Many non-steriodal over-the-counter anti-inflammatory medications , including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme. (In the case of acetaminophen, this effect is somewhat controversial, and probably occurs to a much lesser degree than is the case with aspirin and ibuprofen). This enzyme-inhibiting effect of the eugenol in basil qualifies basil as an "anti-inflammatory" food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.

Nutrients Essential for Cardiovascular Health

Want to enrich the taste and cardiovascular health benefits of your pasta sauce? Add a good helping of basil. Basil is a very good source of vitamin A (through its concentration of carotenoids such as beta-carotene). Called "pro-vitamin A," since it can be converted into vitamin A, beta-carotene is a more powerful anti-oxidant than vitamin A and not only protects epithelial cells (the cells that form the lining of numerous body structures including the blood vessels) from free radical damage, but also helps prevent free radicals from oxidizing cholesterol in the blood stream. Only after it has been oxidized does cholesterol build up in blood vessel walls, initiating the development of atherosclerosis, whose end result can be a heart attack or stroke.

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Authentic Indian Curry Recipes

Chicken Recipes   

The word 'curry' is synonymous with Indian food! Even though, as popularly believed, not all Indian food is curry, there are some delicious examples of it in this varied, exotic cuisine. Here is just a small sampling of recipes for you to try in your own kitchen.

Chicken Curry

This most basic of chicken recipes is also one of the tastiest! Serve Chicken Curry with hot Chapatis (Indian flatbread) or plain boiled rice.

This most basic of chicken recipes is also one of the tastiest! Serve Chicken Curry with hot Chapatis (Indian flatbread) or plain boiled rice.

Ingredients:

• 1 kg chicken pieces of your choice, skin removed
• 2 large onions sliced thin
• 2 large tomatoes diced
• 2 tbsps garlic paste
• 1 tbsp ginger paste
• 2 tsps coriander powder
• 1 tsp cumin powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder
• 2 tsps garam masala powder
• 4 tbsps vegetable/ canola/ sunflower cooking oil
• Chopped coriander to garnish

Preparation:

• Heat the oil in a pan and fry the onions till golden brown. Remove from the oil with a slotted spoon and drain on paper towels. Turn off fire.
• Grind the onions into a smooth paste in a food processor. Remove into a separate container.
• Now grind the tomatoes, garlic and ginger pastes together into a smooth paste.
• Heat the remaining oil again and add the onion paste. Fry for 2-3 minutes. Now add the tomato paste and all the spices. Mix well.
• Fry the masala till the oil begins to separate from it.
• Add the chicken to the masala and brown well.
• Add 1 1/2 cup of hot water to the chicken, simmer and cover. Cook till the chicken is tender.
• Garnish with chopped coriander and serve with hot chapatis (Indian flatbread), Naans (tandoor-baked Indian flatbread) or plain boiled rice.

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Curry

Curry     

What Is Curry Powder?

Curry powder is a generic term for spice mixes used to flavor Indianor Southeast Asian cuisine. Although there is no standard recipe, the main components are usually cumin, coriander, and turmeric. Other common ingredients include: red or black pepper, mustard, ginger, clove, cardamom, bay leaf, and fenugreek. Commercial blends are often available in mild or hot (also known as “madras”).

Curry's Flavor

Curry has a unique flavor due to the combination of both savory and sweet spices. Savory spices like cumin, turmeric and bay leaf give the curry a deep, earthy flavor while sweet spices, like cinnamon and clove, add brightness and pep. The level of heat is determined by the type and amount of pepper used. Milder curry powders may include black pepper or ginger while hot curries usually contain red chilies or other hot peppers.

Cooking With Curry Powder

Curry powder is truly an all-purpose seasoning. It is commonly used to flavor soups, stews, sauces, marinades, meat and vegetables. As the popularity of curry increases, creative chefs are finding more unconventional uses for the seasoning such as hamburgers, scrambled eggs, and potato salad. Because of its vibrant flavor, curry powder can even be used as a salt-free table seasoning.

Availability of Curry Powder

In authentic Indian cuisine, whole curry spices are combined and ground just prior to use in order to retain freshness and potency. For convenience, pre-ground curry powder blends can be purchased although the flavor will not be as vibrant. Most grocery stores in the United States stock basic curry powders but they can be pricy and less than fresh. For a better value and increased freshness, look for ethnic markets. Not only will you find more varieties of curry powder but most also stock whole spices. For a customized flavor, purchase whole spices and grind them at home using a clean coffee grinder.

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