DECEMBER 2010 HERB/SPICE OF THE MONTH

cumin (Cuminum cyminum) and black cumin seeds (Nigella sativa)

NUTRITIONAL INFO
cumin: iron (4)
black cumin seeds: over 100 different chemical constituents, including all the essential fatty acids (9)

MEDICINAL USE
Energy production, digestion, and cancer prevention. (4)
For minor digestion problems, flatulence, colic, and migraines. The oil is antibacterial. (5)
Cumin protects against disease. (7)
Cumin seeds (especially when combined with ripe banana) are a highly effective treatment for insomnia. Cumin also improves memory (and can even speed recovery from amnesia), can slow the growth of cancer cells, helps treat colds and respiratory ailments, and boosts metabolic rate. (8)
The essential oil of black cumin is antimicrobial and helps rid the intestines of worms. Helps many diseases, but dramatic results are seen with asthma and allergies. (9)

MORE...
Parts used: seeds
In a study by Dr. Sherman at Cornell University, cumin, cinnamon, cloves, and cayenne killed about 20 different kinds of bacteria. (1)
Native to the Nile Valley, it's part of Mexican chili powder. You can gently roast whole seeds (in a dry cast-iron pan). Try some in pumpkin soup. (2)
Lightly toasting seeds (in cast-iron pan) before use enhances their flavor. Often used in spice mixtures such as garam masala and chili powder, and in Latin American and Middle Eastern cooking. (3)
Cumin has been used for centuries as a pungent spice to curries. The Romans used ground cumin seeds like we use pepper. (5)
Toast cumin seeds in a small (cast iron) skillet for a few minutes to bring out their fragrance and flavor. Add to bean recipes, such as black bean soup or lentil soup. (6)
Black cumin seeds were found in the tomb of Tutankhamun. Mohammed said that black cumin cures every disease but death itself. The oil is used medicinally. The seeds are a bit spicy and often used whole in cooking curries and Mediterranean cheeses. (9)

CULTIVATION
Cumin: 10" tall annual. Zones 8-10. Full sun with wind protection. Soil pH 5.6-8.2. Propagate by seed sown in spring. May not ripen in cold climates. Flowers appear in summer, followed by seeds. Looks like caraway seeds except they're bristly. Usually pest- and disease-free. Collect seeds when ripe & store whole. Roast or crush seeds when adding to food. (5)

Black cumin: 1'4" annual. Hardy to zone 0 and is not frost tender. It flowers, gorgeous white to bluish-purple flowers in July, and the seeds ripen in September. (11) Easily grown in any good garden soil, prefers warm, sunny position. Light soil. The seed is aromatic with a nutmeg scent. A greedy plant, inhibiting the growth of nearby plants, especially legumes. Seed - sow spring or early autumn in situ. The autumn sowing might not be successful in harsh winters. Plants can be transplanted if necessary. (12)

CAUTION
Cumin is generally recognized as safe as a spice and flavoring. (10)
There are no known side effects with black cumin when administered in normal doses. (9)

SOURCES
1) Keville, Kathi. Aromatherapy for Dummies. NY: Wiley Publishing, 1999.
2) http://ezinearticles.com/?A-Spicy-Encounter---Part-3-of-4---Pungent-Spices&id=221310
3) Bittman, Mark. How to Cook Everything Vegetarian. Hoboken, NJ: Wiley Publishing, 2007.
4) Infinity magazine, article "Spice is Nice"
5) Hutchison, Frances (consultant editor). Garden Herbs. NY, NY: B&N, 2003.
6) Murray, Michael. The Encyclopedia of Healing Foods. NY, NY: Atria Books, 2005.
7) Gittleman, Ann Louise, M.S., C.N.S. The Fat Flush Plan. NY: McGraw-Hill, 2002.
8) http://www.suite101.com/content/the-top-ten-health-benefits-of-cumin-a193647
9) http://www.kitchendoctor.com/herbs/black_cumin.php
10) http://www.drugs.com/npc/cumin.html
11) http://www.blackcuminseeds.com/blackcumin_seeds.php
12) http://www.pfaf.org/user/Plant.aspx?LatinName=Nigella%20sativa

RECIPE OF THE MONTH

Lentil Soup w/ Lemon: let lentils soak 7 hrs before using in any recipe. Can also use brown/green lentils instead of pink lentils. For recipe, go to:

http://allrecipes.com/Recipe/Lentil-Soup-with-Lemon/Detail.aspx

NOVEMBER 2010 HERB/SPICE OF THE MONTH

cardamom (Elletaria cardamomum)

NUTRITIONAL INFO
2% DV calcium, 2% DV vitamin C, 4% DV iron, 6% DV fiber, 80% DV manganese.
% Daily Value (DV) are for adults or children > 4 yr, based on a 2,000 calorie diet. (6)

MEDICINAL USE
Helps digestion (especially when taken with fennel). Stimulates metabolism. (2)
Cardamom tea (see Recipe of Month) may be effective in fighting pulmonary disease with phlegm, and may be useful as an expectorant. (3)
Cardamom tea may help detoxify against excessive caffeine (3)(5)(9) & may help in preventing colon cancer. (3) Add a shake of cardamom & cinnamon to your coffee.
Carminative, stomachic, flatulence. (4)
Chewing the seeds cleanses the breath & is used to counteract mucus-forming foods. (5)

MORE....
A pungent spice (1) Related to ginger. One of the main ingredients in curry powder & used in mulled wine also. (5)
Numerous health benefits, due to high amounts of volatile oils such as borneol, camphor, eucalyptol, limonene, terpinine (2), a-terpineol, myrcene, menthone, b-phellandrene, l,8-cineol, sabinene, and heptane. (3)
Cardamom is one of the oldest spices in the world. It's the world's second most expensive spice, saffron being the first. (7)

CULTIVATION
6-10 feet tall perennial, cultivated in tropical areas. (4) Zone 10 or warmer; does best in partial shade; needs tropical conditions to fruit well. Moist, humus-rich soil, pH 4.8-6.7. Propagate by division of rhizomes in spring or summer & by seed in atuumn. Flowers spring to early summer, followed by small oval fruits. The fruits are harvested every few weeks just before they ripen, during dry season. After picking, dry capsules on open platforms in sun. The small green fruit contains up to 18 seeds. (5)

CAUTION
There are few adverse effects reported with cardamom. May cause allergic contact dermatitis, especially with repeated exposure (a good rule of thumb is not to eat anything every day, but to have a variety in your diet). May also trigger gallstone colic - not recommended for patients with gallstones. May increase risk of bleeding (though it's not well studied), especially with drugs and supplements that also increase risk of bleeding (see website for list). Not recommended for pregnant or breastfeeding women. (8)

SOURCES
1) http://ezinearticles.com/?A-Spicy-Encounter---Part-3-of-4---Pungent-Spices&id=221310
2) http://www.thefoodpaper.com/features/health/cardamom.html
3) http://www.teabenefits.com/herbal-tea-benefits/cardamom-tea-benefits.html#
4) Lust, John. The Herb Book. NY, NY: Bantam Books, 1974.
5) Hutchison, Frances (consultant editor). Garden Herbs. NY, NY: B&N, 2003.
6) http://nutritiondata.self.com/facts/spices-and-herbs/176/2
7) http://www.arcamax.caom/chefjames/5-261847-434121
8) http://www.healthline.com/natstandardcontent/cardamom/2?brand=
9) http://www.iloveindia.com/indian-herbs/cardamom.html

RECIPE(S) OF MONTH
Coffee: Add 1/8 t cardamom powder per cup of coffee before or after brewing.

Tea: Add 1/8 t cardamom powder into any herb tea.

Chai Tea: 2 t or 2 teabags of Darjeeling tea (or YerbaMate tea for no caffeine), 1/2 cinnamon stick (crushed), 2 cardamom pods (crushed), 1 c milk (or nutmilk), 1 t raw sugar or honey.
Place tea in 1 c water in a medium-sized pot & add spices. Bring to boil, then take off heat immediately. Cover & steep 5 minutes. Strain & add milk & sugar. Serve at room temperature, hot, or iced.

OCTOBER 2010 HERB/SPICE OF THE MONTH

burdock (Arctium lappa)

NUTRITIONAL INFO:
125 g has 6% calcium, 5% vit C, 5% iron, 17% vit B6, 12% magnesium, 12% phosphorus, 13% potassium, 17% manganese (daily values based on a 2,000 calorie diet)(9)

MEDICINAL USE:
Support for liver, urinary tract, and skin. (1)
Researchers have found it specifically fights HIV. (2)
It's a detoxifying herb; cleanses body of waste products, including heavy metals. It's often combined with dandelion to make a cleansing tonic drink. (3)
Anti-tumor activity (see Recipe below for Essiac tea). (6)
Medicinal parts: root, seeds (only under medical supervision), leaves. Aperient, cholagogue, diaphoretic, diuretic. The decoction (see Recipe below) of the root is aperient but may cause constipation in some. Both the decoction & tincture can be used for stomach ailments. Use fresh leaves for liver problems. A decoction of leaves is also good for sores & acne. (5)

MORE....
Use roots fresh or dried. Slice root before drying. (1)
Collect root in spring or fall of second year (when plant has a stem) (5)
Used in Traditional Chinese Medicine for sore throats & colds. Eaten in Japan & some parts of Europe as a veggie. Recent studies show that burdock has prebiotic properties that can improve health. May have anti-inflammatory, antioxidant, & antibacterial effects. Burdock is a member of the daisy family, but is generally considered a weed that has burrs that stick to clothing. (8)

CULTIVATION:
3-4' tall biennial. Full sun, moderate water. Sow seeds direct into garden early in spring (can stratify first by putting seeds in moistened peat moss or sand in a reclosable plastic bag & place in refrigerator til they start to sprout; then plant seeds). Space 18" apart & water moderately. Readily self-sows. Roots are harvested in fall of first year or in spring of second year. Deep taproots will require needle-nose spade or garden fork to lift out. Seed burrs may be picked in late fall of second year - do not harvest burs left over from previous year's plants in the spring...they'll probably be full of bugs. (1)

CAUTION:
Burdock is a uterine stimulant & should not be used by pregnant women. Some people may be allergic to burdock. (6)
Generally believed to be safe when taken by mouth in recommended doses for short periods of time. May cause increases or reductions in blood sugar levels & electrolyte imbalances. Caution also if you're taking prescription drugs. (7)

SOURCES:
1) Hartung, Tammi. Growing 101 Herbs That Heal. Pownal, VT: Storey Books, 2000.
2) Duke, James, PhD. The Green Pharmacy. Emmaus, PA: Rodale Press, 1997.
3) Chevallier, Andrew. Herbal Remedies. NY, NY: DK Publishing, 2007.
4) http://curezone.com/foods/essiac.html
5) Lust, John. The Herb Book. NY, NY: Bantam Books, 1974.
6) Castleman, Michael. The New Healing Herbs. Emmaus, PA: Rodale Press, 2001.
7) http://www.all4naturalhealth.com/side-effects-of-burdock-root.html
8) http://www.umm.edu/altmed/articles/burdock-000227.htm
9) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2823/2

RECIPE(S) OF THE MONTH:

Decoction: 1 t root in 1 c cold water; let stand 5 hours, then bring to boil. Take 1 cup/day for short period of time. (5)

Essiac Tea: 20 parts burdock root, 4 parts slippery elm bark, 1 part Turkish rhubarb root, 16 parts sheep sorrell, 1 part Blessed Thistle, 1 part kelp (seaweed), 1 part red clover, 1 part watercress. See Source #4 for instructions.

SEPTEMBER 2010 HERB/SPICE OF THE MONTH

celery seeds (Apium graveolens)

NUTRITIONAL INFO
flavonoids, linoleic acid, different volatile oils, and coumarins (see Medicinal Use) (1), amino acids, calcium, choline, essential fatty acids, folate, inositol, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, zinc, vitamin A, B1, B2, B3, B5, B6, C, E, K (2), riboflavin, pantothenic acid (12). Two medium stalks of celery pack a real nutritional punch. (7)

MEDICINAL USE
For UTIs, antibacterial, colds, flu, water retention, arthritis relief, problems involving spleen or liver, and a diuretic. (1) Studies on animals suggest celery seeds may also lower blood pressure and cholesterol. (1)(2)
Coumarins (also in the celery stalks) are useful in cancer prevention. (11)
For rheumatism, arthritis, & gout. Aids digestion of protein; contains 8 different families of anti-cancer compounds. (2)
An antiseptic, diuretic, menstrual discomfort, anxiety, cancer agents. (3)
The seeds can be used as a carminative & sedative (see Decoction under RECIPES below)(10)

MORE...
These small seeds are found in the flower of the celery plant, generally brown. (1) They are somewhat astringent (2) and pungent (9).
the root of celery is also edible (celery root/celeriac) and is great in white bean soup.
Leaf celery (A.g.L. var. secalinum) is grown in Asia & the Mediterranean regions for its leaves & seeds. Celery was cultivated for medicinal purposes before 850 B.C. The Italians domesticated celery as a veggie in the 17th century. After years of domestication, selection eliminated bitterness & strong flavors. Strong flavors can also be diminished if grown in cooler climates & blanched. Blanching is the practice of pushing dirt up around the base of stalks while growing to prevent sunlight from turning stalks green. (6)
Celery seeds complement tomatoes & veggie juices (ie, Gazpacho) and potato salads.

CULTIVATION
Can plan seeds directly in garden when temperatures are above 55 degrees F. Two weeks before planting, put compost in your soil (up to half & half mixture with soil). Use fresh seeds for good germination. Sow 1/10" deep, lightly cover with soil (rake in) & water; don't let soil dry out for about 3 weeks til germination. Once they're about 6" tall, thin to 10" apart, and 18" between rows. Don't throw away the seedlings that you thin - you can put them in (salads, sandwiches, or) soups. Mound soil around young plants to keep roots moist. Water frequently, but do not let soil get soggy. Water daily during dry weather. After seedlings are growing well, apply a side dressing (mix into soil) of nitrogen-rich fertilizer (3 parts seed meal such as alfalfa meal, cottonseed meal or soybean meal which is slow-release to 1 part blood meal which is fast-release). Occasional dressings of sulfate of ammonia is also good. Fertilize every 3 weeks. This site also gives other good tips, so check it out. (12)
Grow in full sun (at least 6 hours/day, or better 10 hours/day). Add mulch (1-2" compost is a good one; apply after soil warms up & seedlings are well established; water first; don't let mulch touch stems - leave a few inches). Mature in 120-140 days. See website for Pests & Disease (which you shouldn't have if you use compost & natural nitrogen-rich fertilizers above). Harvest after they're 1' tall. Companion plants: bush beans, cabbage, onions, spinach, tomatoes. (4)

CAUTION
People using diuretics should consult their doctor, since the herb is also a diuretic. Celery seeds may thin blood, so talk to your doctor first if you're aking blood-thinning meds. Do not eat celery seeds that are intended for planting (because they've been treated). Pregnant women should not take - may cause muscle contractions within uterus. Some people are more sensitive to UV rays, so do nto use sunscreen - photodermatitis within celery seeds may increase sensitivity to sun. Some people are allergic to celery seeds. (1)

SOURCES
1) http://www.herbalist.com/wiki.details/123/category/1/
2) http://www.familiesonlinemagazine.co/celery-seed.html
3) http://www.nutrasanus.com/celery-seed.html
4) http://www.gardenersnet.com/vegetable/celery.htm
5) http://www.gardenguides.com/how-to/tipstechniques/vegetables/vcomp.asp
6) http://www.foodreference.com/html/celery-history.html
7) http://www.michigancelery.com/celeryinfo.htm (also has recipes)
8) http://www.mothernature.com/Library/bookshelf/Books/41/10.cfm
9) http://ezinearticles.com/?A-Spicy-Encounter---Part-3-of-4---Pungent-Spices&id=221310
10) Lust, John. The Herb Book. NY, NY: Bantam Books, 1974.
11) Murray, Michael. The Encyclopedia of Healing Foods. NY, NY: Atria Books, 2005.
12) http://www.howtogardenadvice.com/vegetables/grow_celery.html

RECIPE(S) OF THE MONTH
DECOCTION: Boil 1/2 t seeds with 1/2 c water for 1 minute. Strain & drink for a sedative. (10)

CHICKEN SPROUT WRAPS:
I don't believe meat combines well with grains, so I wrap my meat sandwiches in lettuce wraps instead. I've had this recipe for years, so I don't remember where it came from, but when I was in Disneyland sometime in the early '80s, we ate at a restaurant inside Disneyland that served these sandwiches on Roman Meal Bread.
2 chicken breasts (bone in; free-range chickens)
2 c boiling water
1/2 t sea salt
1/3 c plain yogurt
1/3 c mayonnaise (homemade* - do not use canola oil which is a GMO)
1 T diced green onion
1/2 t sea salt
dash freshly-ground black pepper
1 c alfalfa sprouts (make your own - it's easy!)
1/2 c thinly sliced celery
1/2 t celery seeds
Lettuce leaves
Radishes, pickles (raw pickle recipe in Organic Gardening magazine, Aug/Sep 2010)
Take skin off chicken. Simmer chicken in boiling water with salt, about 10 minutes, til tender. Refrigerate til cold. De-bone & cube chicken. Combine yogurt, mayo, onion, salt & pepper. Stir in chicken, celery, & celery seeds. Spread on lettuce leaves, topped with some sprouts, then roll up and serve with condiments & potato salad.
*homemade mayo recipe at http://allrecipes.com//HowTo/making-mayonnaise/Detail.aspx

DISCLAIMER

Everything I say on this site is my opinion. Anything you do without the supervision of your doctor is at your own risk. Doctors usually focus on prescriptions and operating - they treat the symptom, not the cause. I am not a doctor, I am not prescribing any medical treatment, and I can't "cure" disseases... but with my help, you can get in good habits and make yourself healthier.
Americans are among the most unhealthy people on the planet. Find out some of the reasons why on this site.

AUGUST 2010 HERB/SPICE OF THE MONTH

star anise (Illicium verum) (from China)

NUTRITIONAL INFO
In 1 Tablespoon, there is 4% DV fiber, 2% protein, 4% calcium, 2% vitamin C, 12% iron. (based on a 2,000 calorie diet) (8)

MEDICINAL USE
For inflammations of respiratory tract & relief from peptic discomfort. It helps soothe coughs, cures bronchitis, & calms spasms of the GI tract & cramps. Three grams is the recommended dosage (1) Japanese star anise (I. anisatum) : one source says it is antibacterial, carminative, diuretic, odontalgic, stimulant, and stomachic (11) but two other sources say it is toxic, so I would avoic Japanese star anise (see CAUTION).

MORE...
Star anise seed is the fruit of an evergreen tree native to China. Medicinal preparations are made by grinding fresh, ripe seeds. (1)

Has a licorice flavor. Both pod & seeds are used. Use in soups, marinades, & spice mixtures. Star anise is one of the spices used in 5-spice powder. (2)

It is the main ingredient in an anti-viral drug that helps fight bird flu symptoms. (7)(9) The tree is grown almost exclusively in China, indo-China, & Japan. (10)

CULTIVATION
26' tall tree. Propagated by seed. The fruits are harvested before they ripen, then sun-dried. (10) Soil pH 6.0. Poor light, dry, well-drained soil. (5) Grows in mild upland areas where temperatures rarely exceeds 68 degrees F. Requires well-drained, acidic soil & filtered sunlight. Needs ample water. May take over 5 years to flower but it's long-lived. (12)

CAUTION
Commercial star anise seeds may be adulterated with a poisonous seed, similar but slightly smaller & darker, of another plant. These have a sharp & bitter odor, resembling cadamom. (4)
The Chinese star anise is considered safe, but the Japanese star anise (I. anisatum) contains sikimitoxin & is toxic. Once they are dried, they are not easily distinguishable. (1)(6)

SOURCES
1) Armstrong, David. Herbs that Work: Based on the German Government's Commission E Report. Berkely, CA: Ulysses Press, 2001.
2) Bittman, Mark. How to Cook Everything Vegetarian. Hoboken, NJ: Wiley Publishing, 2007.
3) http://hort.ufl.edu/shrubs/ILLANNIA.PDF
4) Lust, John. The Herb Book. NY, NY: Bantam Books, 1974.
5) Kowalchik, Claire & William Hylton (editors). Rodale's Illustrated Encyclopedia of Herbs. Emmaus, PA: Rodale Press, 1998.
6) http://www.medicinenet.com/script/main/art.asp?articlekey=24284
7) http://www.encyclopedia.com/doc/1P2-8843534.html
8) http://recipeland.com/ingredients/show/star_anise_8555
9) http://www.copperwiki.org/index.php?Star_Anise
10) http://www.theepicentre.com/Spices/starnis.html
11) http://www.botanical.com/botanical/mgmh/a/anise041.htm
12) http://www.global-garden.com/au/gardenherbs4.htm#Star%20Anise

RECIPE OF THE MONTH
Chinese Wings: either take the skin off the wings or use another part of the chicken instead & take off the skin. Recipe at http://www.recipes4us.co.uk/BBQs/chinese_wings____cd___pic___110m.htm

JULY 2010 HERB/SPICE OF THE MONTH

mint (Mentha spp)

NUTRITIONAL INFO
In 2 Tablespoons peppermint: 3% DV vit A, 1% DV calcium, 2% DV vit C, 1% DV iron, 1% DV magnesium, 2% DV manganese. (DV based on 2,000 calorie diet) (11)

MEDICINAL USE
Peppermint (Mentha piperita) is considered more powerful than spearmint. It quiets spasms of the G.I. tract, gallbladder, and bile ducts, and helps digestion. (1)
Anodyne, antiseptic, antispasmodic, aromatherapy, carminative, cholagogue, diaphoretic, refrigerant, stomachic, tonic, vasodilator. (2)
For indigestion, flatulence, and colic, calms upset stomach & muscle spasms in menstrual cramps. (7)
Peppermint tea or oil can be taken for nervousness, insomnia, cramps, coughs, migraines, poor digestion, heartburn, nausea & abdominal pains. It can also be added to a bath for itchy skin conditions. (9)
Enteric-coated peppermint oil capsules (0.2-0.4 milliliter, 3X/day) helps IBS. (10)
To treat wounds, burns, scalds, & herpes sores, apply a few drops peppermint oil directly to the affected area (for an anesthetic). For a decongestant, cough-suppressant, or digestive infusion, use 1-2 teaspoons dried peppermint per cup of boiling water, steep 10 minutes, & strain. Drink up to 3 c/day. (10)

MORE...
There are many varieties of mint. (7)
The plant repels insects, rats, etc. (2) Strew rodent-ridden areas with fresh spearmint, peppermint, or European pennyroyal. (7)
Mint is one (of the many) plant matter that contains monoterpenes. (3)(5)(12) Monoterpenes help prevent cancer (4) and disease (6). It also has phenols & phenylpropanoids, which help in preventing sickness. (12)
Mint is in the Ebers Papyrus, the world's oldest surviving medical text, as a stomach soother. (13)

CULTIVATION
↕ 18" perennial, hardy to Zone 3; not frost-tender. In flower August - October. Pollinated by insects. Part shade or full sun. Keep soil moist. Best to buy the plant instead of seeds; propagate by division (including part of root). Mint is invasive, so keep in a container. You can also plant in a bottomless container & sink it about 10" deep into the soil. (2) Top dress with compost in autumn. Cut frequently & severely - if you're growing on the ground, you can mow it. (8) Cut leaves as needed. Just before blooming (August) , cut stalks back severely & hang in bunches to dry. (8)
Watch for aphids. Control with a strong spray of water. (8)
Companion plants: cabbage, tomatoes. (2) Mints repel all sorts of garden pests, including aphids, flea beetles, and various cabbage pests. Some mint species contain fungicides & feeding deterrents, as well. (7)

CAUTION
Perfectly safe to use medicinally, though it's a little strong for infants & young children. (7)
Do not take mint tea (infusions) for more than 8-12 days consecutively. After that, wait at least a week before resuming, or heart problems will result. (9) Medicinal amounts of peppermint may promote menstruation, so it should not be used by pregnant women. (10)

SOURCES
1) Armstrong, David. Herbs that Work: Based on the German Government's Commission E Report. Berkely, CA: Ulysses Press, 2001.
2) http://www.pfaf.org/database/plants.php?Mentha+x+piperita+officinalis
3) http://www.newhope.com/nutritionsciencenews/NSN_backs/Apr_99/monoterpenes.cfm
4) http://www.springerlink.com/content/p102p0q31q9p526m/
5) http://www.plantphysiol.org/cgi/content/abstract/77/4/801
6) http://www.brighthub.com/health/alternative-medicine/articles/44241.aspx
7) Kowalchik, Claire & Wm. Hylton (editors). Rodale's Illustrated Encyclopedia of Herbs. Emmaus, PA: Rodale Press, 1998.
8) Hutchison, Frances (consultant editor). Garden Herbs. NY, NY: B&N, 2003.
9) Lust, John. The Herb Book. NY, NY: Bantam Books, 1974.
10) Castleman, Michale. The New Healing Herbs. Emmaus, PA: Rodale Press, 2001.
11) http://www.nutritiondata.com/facts/spices-and-herbs/225/2
12) http://curezone.com/forums/fm.asp?i=839144
13) http://www.crystalinks.com/egyptmedicine.html

RECIPE(S) OF THE MONTH
COFFEE: Make your regular coffee & add a few drops of peppermint extract.
MINT TEA (INFUSION): Pour 1 c boiling water over 2-3 teaspoons of mint leaves; steep 10 minutes & strain. Drink up to 2 cups/day, but no more than 8-12 days consecutively (see Caution). You can also add 1 teaspoon lemon grass or lemon balm to your tea before steeping.
RAITA (East Indian salad dressing): 1/2 medium unwaxed cucumber, 1 c plain (Greek) yogurt, 1 T lemon juice, 1 clove garlic (crushed, then minced), 1/2 t pepper, 1/2 t ground cumin, 1/4 t turmeric, 2 T chopped fresh mint, 1 t cumin seeds*, 1 t black mustard seeds*. Slice cucumber lengthwise; discard seeds, & shred. Dry roast cumin seeds & black mustard seeds in a small cast-iron pan; stir til seeds pop. Combine all ingredients, place in glass jar w/lid, and refrigerate for 2 hours; stir in mint & serve w/ lettuce, chopped tomato, cucumber slices, and turmeric-tossed sliced onions.
*if you don't have cumin seeds & black mustard seeds, substitute 1/2 t dry mustard & add an additional 1/2 t ground cumin to yogurt.

Spices Play a Role in Reducing Cancer Risks

Adding the following spices to your meat before BBQing/cooking at high temps will cut the risk of cancer (by up to 40%): gingerroot, rosemary, turmeric. These spices are the most effective in preventing the formation of heterocyclic amines (HCAs) (cancer-causing compounds that are produced when meat is barbecued, grilled, broiled or fried).


http://articles.mercola.com/sites/articles/archive/2010/06/15/spices-play-role-in-reduced-cancer-risk.aspx

NOTE: braise meat in broth (in the oven or in soups) - it not only is better for you, but is more tender and tastes delicious. Don't forget to use those spices, though.