Get the Most Out of Your Herbs & Spices

Fresh and dry herbs can be quite expensive, unless you grow them yourself or buy them in small plastic bags without the glass jars. If stored properly in an airtight container, in a cool, dry place, whole spices (like nutmeg, cinnamon sticks, cumin, cloves, cardamom and pepper) can keep for up to 4 years. Ground spices can keep for 2-3 years and leafy dry herbs for 1-3 years. It is very important to keep dry herbs away from humidity, which can come from storing them in the freezer or opening the container near steam like the dish washer, stove or a steaming hot pot.

To verify the freshness and potency of dry herbs check their color and smell by crumbling them in the palm of your hand. Even if they have lost some of their initial color and smell, feel free to use them, even if you need to add a little bit more. You may also use the “old” herbs in a vegetable soup, where you can add large amounts with vegetables, then purée or blenderize to homogenize the colors. If ground spices have lost their particular fragrance you can toss them out or if they still have some remaining fragrance, simply use more.

The best way to store fresh herbs like cilantro or basil is in the crisper of the fridge, packed loosely in an air-tight plastic bag or container. Remember that moisture promotes decay, so it’s best to avoid washing them before storing. The drier they are the longer they will keep. Some people suggest storing fresh herbs in the freezer to help them last longer, but this will usually cause the leaves to turn black.

If you have any other tips or tricks, please let us know!

- Josee

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Old Spice

Do you ever wonder why some men are so irresistible? I think I know now. It’s a little dab of (an) old spice.

Spice, especially cinnamon, was once the exclusive property of “monarchs,” and treasured in ancient times for its rare, sweet smell, wonderful flavor, and healing abilities. History tells us “Cinnamon was once so highly prized that wars were fought over it, it was used as currency, and has aphrodisiacal powers.” Reported scientific claims include use as “an insect repellant, digestion aid, treatment to prevent colds, and remarkable pharmacological effects in the treatment of type II diabetes and insulin resistance.” More recent devotees are no less convinced. “In Hoodoo, cinnamon is a multipurpose ingredient used for purification, luck, love, and money.”

Who could resist a little dab of that?

Just last week, I was satisfied with Saffron. This week, I’m amazed by the gifts cinnamon has brought to civilization, and by our resourcefulness and ability to keep finding ‘fresh’ uses for an old spice.

Researchers from the University of Zaragoza, in Spain, report having studied some very ancient knowledge about cinnamon, which “has long been known for its capacity to stop spoilage.” They applied some very modern science, and discovered a ‘fresh,’ practical, and just-in-time solution for 21st century consumers. They “developed an antimold wrapper” combining wax paper with cinnamon.

Their combination was so effective at preventing mold, that even “bread already tainted with mold, placed in the wax paper made with 6% cinnamon oil inhibited the growth by 96%, prolonging freshness by up to 10 days.” The researchers hope the wrapper will “also be effective in keeping fruits, vegetables and meats fresh.”

Add the arrival of cinnamon wax paper to great moments in history! It will be written that during our struggle with rising gas, grocery, utility and mortgage bills… “an old favorite spice” arrived like a very sweet smelling knight in shining wax armor.

Who could resist a little dab of that?

- Nancy

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More on Turmeric

I’ve mentioned the benefits of turmeric in the past, but just off the press is another wonderful thing this yellow spice can do! Besides the fact that it had already been shown to reduce the risk of cancer and Alzheimer’s, curcumin (turmeric’s active ingredient) has now been linked to reducing the size of a hemorrhagic stroke as it can reduce blood clots size. How this happens is still being researched.

Please read this short article to learn more.

So again, try adding curry powder to chopped egg or chicken salad, in an omelet or sprinkle it on fried eggs. Season chicken and seafood with turmeric or use it instead of curry, depending on your tolerance for spicy food. Play with your food; add herbs and spices to everything! These little sprinkles will add a lot to your health.

- Josee

Related Articles
Sensei Talks: Spice It Up!

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Mighty Zeus

My husband is the world’s most easy going guy. Only a few things irritate him. Unfortunately, I’m often one of them. After lugging a 20 lb carton of cute little bottles of home-made wine I just had to have around in the heat for a few hours on our first day, his vacation got off on the wrong foot.

He began rushing past each little doorway and store front we passed, muttering “shopping is not what we’re here for.” “It’s not shopping, it’s sharing cultural values” I tried explaining day 2, and 3. Finally I sent off a silent request to Zeus, since he seemed to be everywhere. He sent me back divine inspiration. “Say it’s for Sensei!”

On day four I grabbed his arm and said “Look! Imagine the recipes they can create at Sensei!” And just like that, we strolled into a marketplace, and wandered through the stalls. We found a little stand selling Saffron. Greek Red Saffron. My husband actually smiled as I bought a case of it and handed it to him. They call it the “Golden Spice of Greece. Crocus sativus L.Stigmata.”

The spice I bought is grown and packaged by a cooperative in Greece. Their representative explained that saffron is considered “the world’s most expensive spice.” She told us “Greek red saffron is very rich in crocin, which is the source of the beautiful color, picrocrocin, which gives the ‘distinctive’ flavor, and the essential oil safronal, which gives Saffron its’ characteristic aroma.

An amazing history lesson followed, reminding us that spices were the prize Columbus, Magellan, and others were searching for when they set out to find new routes to the West Indies, (without G.P.S.), discovering the “New World” accidentally along the way. Saffron was used for medicinal purposes as early as 2600 B.C.E., in China, and by 1500 B.C.E. the Egyptians and Greeks record using Saffron. Coincidentally, Homer described Zeus’ use of Saffron, so I think that’s why he guided me to the market. Research today suggests this spice may offer protection against cancer, memory loss, heart disease and inflammation.

The history is fascinating, the medical and scientific potential are awesome. But let’s not forget that Saffron is still prized to flavor food. It has a delicate flavor and aroma that enhances rice, vegetables, seafood, chicken, fruit, coffee, and even champagne. I already have a fantasy meal in mind. It involves all my Sensei friends dressed in Togas…sharing a mortar and pestle, grinding the little strands into a delicacy. In my vision Josee brings Saffron tinted champagne, Renee a saffron flavored fish, Lauren invents a rice and vegetable offering, and Tim a desert no-one has ever thought of before!

I’ve invited everyone for dinner this week-end. I hope they know to bring the food. Togas are optional.

Stay tuned for recipes.

- Nancy

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Spice It Up!

My favorite topics, anti-inflammation, colors and spices, seem to always travel together, protecting us from invaders of all sorts. I‘ve talked about herbs and spices in the past (click here and here) and it seems that every week new studies emerge about their health benefits.

Are you using them liberally yet? I mean on everything…on salads, in sandwiches, soups and definitely in omelets. Especially after reading Lauren’s blog about eating eggs for breakfast to promote weight loss! You can make wonderful omelets loaded with herbs and spices. Add dried chives, basil, Italian herb mix, parsley or oregano and don’t forget about adding spices too. Try cumin, turmeric, paprika, cayenne or curry powder.

Oatmeal also tastes pretty good with ginger, allspice and the most recent stars: clove and cinnamon. You could also take a shortcut and use pumpkin pie spice mix which contains most of the spices listed above.

It appears that clove and cinnamon contain the most polyphenols by dry weight when compared to most common herbs and spices. Polyphenols are chemical compounds found in plants that have antioxidant and anti-inflammatory characteristics and consequently health benefits, especially when it comes to chronic diseases and aging. Of the 24 herbs and spices tested, “oregano, marjoram, and sage had the highest polyphenol levels, followed by thyme, Italian seasoning, tarragon, mint, and rosemary. Black pepper had the lowest polyphenol content of any of the tested herbs and spices.”

Isn’t this interesting? Basically, you have an anti-aging medicine cabinet in your spice rack (and don’t forget your produce basket either). Check out this list of polyphenol containing foods and try to get a variety at all times.

We always come back to the basics here at Sensei. Eat a variety of colors and add great flavor with herbs and spices to get the most nutrition out of every bite. Play with your food, try different seasonings and get healthier at the same time. Don’t forget to “think outside the spice box”.

- Josée

Related Articles:

http://www.medicinenet.com/script/main/art.asp?articlekey=91645

http://www.nutritionhorizon.com/home/viewdetails.rails?Id=17836&Type=News

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Grilled Macadamia Crusted Tuna with Papaya Salsa

In honor of nuts this week I thought I’d share one of my favorite recipes with macadamia nuts. This recipe serves 4.

Papaya Salsa

½ red onion, chopped
1 sweet red bell pepper, diced
2 cups fresh papaya, diced (can use mango if papaya not available)
Chili paste, to taste (or finely chopped Jalapeno peppers)
Fresh cilantro, chopped (can use fresh parsley instead)
Fresh garlic, minced
Juice of 1 lime

I would suggest preparing the salsa first. Combine onions, red bell pepper and papaya in medium sized bowl. Add chili paste, cilantro, garlic and lime juice to taste. Mix well and adjust seasonings as needed.

Macadamia Crusted Tuna Steaks

4 sashimi grade tuna steaks (1” thick)
2 handfuls of crushed macadamia nuts
3 eggs
Extra virgin olive oil
Salt & Pepper

Rub extra virgin olive oil over tuna steaks and sprinkle with salt and pepper. Whisk the eggs in a small bowl and dunk tuna in egg wash. Next cover both sides of the tuna steak with crushed macadamia nuts and press firmly. Oil the grill then sear tuna on both sides over high heat. Cook until favorite degree of doneness (hint: tuna is best served rare in the middle). Serve with papaya salsa on top

- Tim

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Turmeric to Decrease Risk of Heart Disease

I already told you about the health benefits of turmeric and curcumin in an earlier post.

New research published in the Journal of Clinical Investigation found that curcumin, the active ingredient in turmeric, can actually prevent and even reverse cardiac hypertrophy (enlarging of the heart), restore heart function and reduce scar formation. This is very good news, as so many people suffer from heart failure and heart attacks. And the larger your heart is, the higher your risk for these conditions.

The research team was very encouraged by their findings, but warned people than more is not always better. Like many other foods and supplements, just because it’s good for you doesn’t mean you need to take it in huge quantities (just a friendly reminder). The research showed that excessive amounts of curcumin did not increase the benefits.

Knowing that turmeric (also found in yellow curry) is a cheap and versatile spice that can improve your overall health, try to incorporate more dishes with it into your diet!

Here is a quick and easy Curried Yogurt Dip or dressing:

1 tsp fresh minced ginger
Crushed garlic to taste
1 tsp Dijon mustard
½ -1 tsp yellow curry powder (depends on personal taste)
Salt and pepper to taste
1 cup of plain low-fat yogurt

Mix well and adjust seasoning to your liking. If using as a salad or coleslaw dressing, thin with a little milk or lemon juice.

Add wellness by adding color to your diet!

- Josee

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The Spice of Life

Let's add some zing to your diet and consequently to your life! Spices aren't just for flavoring anymore...they are powerful healers too. One of my favorite spices is turmeric. It's health benefits come from curcumin, a very potent antioxidant. Curcumin has been shown to slow the spread of cancer and growth of new tumor blood vessels, decrease inflammation and even cause cancer cells to die. It also has properties that protect against arthritis, tumors, cervical cancer, and may interfere with the replication of the HIV virus.

A lot more research is being done at University of Texas MD Anderson Cancer Center on curcumin for advanced pancreatic cancer and at the University of California, San Diego for Alzheimer disease. Researchers are looking at whether this powerful antioxidant slows the oxidative process that may be responsible for the cognitive and functional decline seen with Alzheimer’s.

I don't know about you, but since I read all this info I've been putting turmeric in everything! Well, maybe not everything, but almost! Turmeric has a very mild flavor but will definitely add a lot of color to your dishes. You know how store-bought chicken noodle soup can turn a white ladle yellow? That's the turmeric. Turmeric is used as food coloring in margarine, soups, sauces, yogurt, baked goods and salad dressings.

Don't feel pressured to add it to every dish...a little goes a long way! Try adding some turmeric powder to soups, chicken or egg salad, fish or when cooking lentils and beans. It will enhance the flavor of the food and heal your body at the same time! Before you start seasoning be sure to check here for possible drug interactions.

- Josee

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