We all know the excuses: hectic schedules, trying to balance quality time with family and friends, juggling emotional and medical needs and trying to squeeze in exercise and alone time can result in indecision or bad decisions for healthy eating.

But, with increased pollution and mounting stresses, it is more important than ever to purchase, prepare and consume foods which can help bring about positive physiological and psychological properties.

The following is a primer on the healing properties of herbs and spices – considered support ingredients – as well as preparation techniques that will help elicit the best flavors from readily-found ingredients.

Culinary Applications for Dried Herbs and Spices
Herbs and Spices
Dried herbs have a more intense flavor due to the drying process which removes mostly water, leaving flavors and essential oils in higher concentrations. Due to the higher concentrations, these herbs impart greater aroma and require less volume for health benefits than their fresh counterparts. Dried herbs can be used in place of fresh herbs in recipes by using only half-measure of the required ingredients. For example, if a recipe calls for 1 teaspoon of fresh rosemary, you can substitute ½ teaspoon of dried rosemary.

Fresh Herbs
Fresh herbs should be added at the end of cooking, usually after removing the main dish from heat. This helps the herb retain its integrity while ensuring that the herb retains fresh subtle flavors.

Fresh herbs should be torn or cut as close to service time as possible to help them retain flavor. Whenever possible, dry your own herbs. An inexpensive dehydrator can be purchased in almost any food preparation section of a department store.

Garlic
Culinary Uses: Endless. Try roasting whole cloves in the oven and blending with cream as a sauce or soup garnished with roasted cauliflower.

Health Benefits: Garlic is an immune system powerhouse! Eat two to four cloves a day during flu season to ward off symptoms and restore good health. Garlic also has been reported to be an effective blood pressure support substance and recent studies have shown antioxidants and sulfur compounds readily found in garlic inhibit the growth of tumors.

Basil
Culinary Uses: With its uses abundant and origins far-reaching, basil probably is the king of all herbs in the culinary world. In Thailand, it is used in spicy pungent fish sauces and with coconut milk with seafood. In Italy, it is often paired with tomatoes or white beans to impart flavor. It is also thinly sliced and served alongside fresh mozzarella cheese and fresh tomatoes in a delicious salad topped with balsamic vinaigrette.

Health Benefits: Essential oils, saponins and tannins give basil its therapeutic properties. Basil can be used as an inhalant to clear sinuses and as an expectorant to relieve chest congestion. Basil’s pronounced antiseptic properties make it quite effective as a topical treatment for bug bites and minor scratches to relieve itching.

Bay Leaves
Culinary Uses: Add bay leaves to stews and stocks for a rich smoky flavor. Add them to orange juice and use as a liquid for braising ribs and other tough cuts of meat.

Health Benefits: Tannins and bitters give bay leaves properties as a reliever of mild gas and indigestion.

Cardamom
Culinary Uses: Native to the Middle East, cardamom’s sweet, earthy and pungent flavors can be found in many preparations from that region. It can be used with equally great effect on game meats (such as venison) or seafood and fish. Try a sweet, tangy balsamic or red wine reduction with cardamom or sprinkle it on your favorite fish before grilling and serve alongside fresh fruit salsa.

Health Benefits: Cardamom is widely known in Middle Eastern cultures as a circulatory stimulating substance and also has been known as an effective aid to digestion. It is also infused with warm milk to soothe sore throats and sinuses.

Cinnamon
Culinary Uses: Infuse cinnamon with unsalted butter and use as a poaching liquid for fish or sprinkle it over seafood before grilling. It is excellent mixed with ground beef and served with tomato sauce, as is done in Greece. Cinnamon bark can be used to spice hot ciders and eggnog or grated atop fresh fruit and oatmeal.

Health Benefits: An excellent digestive system stimulant, cinnamon also can be generously infused in your favorite tea with lemon to soothe the symptoms of the common cold. While there is no conclusive evidence to support it, anecdotal testimony suggests that it may stave off the common cold if taken early enough.

Sage
Culinary Uses: As a flavoring component in meat gravy or any poultry preparation. It is especially good placed whole beneath the skin of fowl before roasting.

Health Benefits: The leaves are a strong skin tonic and antiseptic and can be used as a cleanser for small wounds and cuts. The seeds, when crushed, soaked in hot water and strained, make an excellent antiseptic for the eyes.

Clove
Culinary Uses: Cloves are excellent with apples, pears and dry fruit. They make an excellent accompaniment to pork, especially salted pork products such as ham and bacon or in a braising liquid for lamb or pork shank.

Health Benefits: Cloves are unparalleled in the herb world as a cure for an ailing stomach. Infuse five or six cloves with boiling water and consume to relieve indigestion, gas or stomachache. Softened cloves can be used to numb a toothache.

Coriander and Cilantro
Culinary Uses: Coriander (the seed) is excellent in sweet and savory applications. Use as you would cinnamon or nutmeg or as a dry rub for any meat or fish you can think of. Cilantro (the green, leafy portion of the plant) is terrific with fruit, beans, tomatoes, corn and just about any fish. It is particularly good with pork and citrus and can be added to jasmine rice liberally.

Health Benefits: This plant is high in Vitamin C and can help fortify the immune system. The seed (coriander) is an excellent digestive stimulant and helps relieve abdominal cramps.

Fennel
Culinary Uses: When toasted, the seeds are an excellent addition to home-made sausages or as a crunchy, pungent garnish for strong flavored poultry and meat sauces. The root and leaves are delicious when roasted or braised with lamb or pork and also raw, when finely shredded into a salad or mixed with citrus juices and apples.

Health Benefits: Essential oils give fennel medicinal benefits such as digestive stimulant properties. The seeds can be gargled as an oral antiseptic or swallowed for diuretic effects. Studies also have shown its unique ability to increase the flow of breast milk in lactating women.

Fenugreek
Culinary Uses: Fenugreek is where curry powder gets the majority of its distinctive flavor and aroma. It can be used in rich stock reductions with a small amount of sugar and vinegar to baste grilled meats. It is especially good with tomatoes and cucumbers. This spice can also be sprouted for a unique and crunchy salad ingredient.

Health Benefits: Fenugreek is a hormone- balancing substance as well as a digestive aid. The mucilage soothes inflammation in the digestive tract, lowers fever and a detoxifying effect has been recorded. Applied externally, it can soothe inflamed skin and acne.

Ginger
Culinary Uses: Excellent in ice cream or sherbet with coconut milk. Use in preparations with most any meat, fish or seafood. Excellent in dessert preparations with fruit and chocolate.

Health Benefits: Essential oils and vitamins A and B contribute to ginger’s immune-fortifying and anti-nausea effects. It also supports the circulatory system, which may contribute to its reputed virility effects.

Oregano
Culinary Uses: Excellent with fish and seafood, particularly when paired with vanilla. Also works well with pork, chicken and lamb in grilled and stewed preparations.

Health Benefits: Essential oils in the leaves can help soothe mild headaches and menstrual cramps. Also a good digestive aid and is known to help with mild insomnia. Applied topically, it is a mild astringent and antiseptic.

This information can assist you on your journey to a healthier and more flavor-filled life. However, the contents of this article are not intended to be a substitute for medical knowledge or advice. If a serious condition exists or symptoms arise, consult your family physician.

D. Jason Clark, CEC, is a certified executive chef and President and CEO of Dynamic Restaurant Solutions, a full-service restaurant consulting firm in Indialantic. For more information, call (321) 537-5729 or visit online at www.dynamicrestaurantsolutions.net.