dogs “sleep the sleep of the just.”<<<
That photo proves it.
http://www.drweil.com/drw/u/id/ART02837
Ten Surprising Nutrition Facts
The American diet circa 2007 is a disaster - but positive change has begun. Those were the twin themes of the “Fourth Annual Nutrition and Health Conference” held in San Diego, Calif., May 14-16, 2007. The conference was sponsored by the University of Arizona’s College of Medicine in conjunction with the Program in Integrative Medicine (PIM); PIM was founded and is co-directed by Dr. Weil.
The three-day event brought together leading nutrition researchers from around the world, bearing plenty of both bad and good news. Some highlights:
Bad News:
1.
Hunter-gatherers in the Australian outback today live on 800 varieties of plant foods. Modern Americans live principally on three: corn, soy and wheat.
From the presentation, “Phytonutrients: Nature’s Bonus from Plant Foods” by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA
2.
One third of Americans get 47 percent of their calories from junk foods.
USDA” Trends in the United States - Consumer Attitudes and the Supermarket, 2000. From the presentation, “Phytonutrients: Nature’s Bonus from Plant Foods” by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA
3.
The average American is eating 300 more calories each day than he or she did in 1985. Added sweeteners account for 23 percent of those additional calories; added fats, 24 percent.
Putnam et al. USDA. From the presentation, “Cultivating the Common Ground of Food, Nutrition and Ecological Health,” by David Wallinga, M.D., Director, Food & Health Program, Institute for Agriculture & Trade Policy, Minneapolis, Minn.
4.
Vitamin D deficiency is widespread. The following health problems have been linked to vitamin D deficiency: type 1 and 2 diabetes; multiple sclerosis; rheumatoid arthritis, osteoarthritis, periodontal disease, increased susceptibility to infection; osteoporosis, low birth weight infants; low seizure threshold; cancers of the breast, prostate, colon, pancreas and ovary; non-Hodgkin’s lymphoma; hypertension, myocardial infarction, stroke, congestive heart failure; wheezing in childhood, and compromised muscle strength and falls in the elderly.
From the presentation, “Vitamin D Deficiency: The Cause of Everything?” by Louise Gagne, M.D., Clinical Assistant Professor, Dept. of Community Health and Epidemiology, University of Saskatchewan, Saskatoon, Canada.
5.
In real dollars, the price of fresh fruits and vegetables has risen nearly 40 percent since 1985. In real dollars, the price of soft drinks has dropped 23 percent. The reason unhealthy foods tend to be less expensive on average than foods such as fresh fruits and vegetables has much to do with American farm policy.
Condensed from “Food without Thought: How U.S. Farm Policy Contributes to Obesity” Institute for Agriculture and Trade Policy, Environment and Agriculture Program, from the presentation, “The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World,” by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.
Hopeful News
6.
Ten cups per day of green tea delayed cancer onset 8.7 years in Japanese women and three years in Japanese men.
From the presentation, “Beef or Broccoli? Nutrition and Breast Cancer” by Victoria Maizes, M.D., Executive Director, Program in Integrative Medicine, Assoc. Professor, Clinical Medicine/Family & Community Medicine, the University of Arizona College of Medicine, Tucson, Ariz.
7.
Three meta-analyses of randomized, placebo-controlled trials found a 5-12 percent decrease in cholesterol levels in hyperlipidemic patients after at least 30 days’ treatment with 600-900 mg of garlic extract.
Warshafsky S., et al Ann Int Med 1993; 19;599-605; Silagy C, et al. JR Coll Phys Longdon 1994; 28:2-8; Ackermann RT, et al. Arch Intern Med 2001: 161: 813-24. From the presentation, “The Medicinal Spices” by Tieraona Low Dog, M.D., Education Director, Program in Internal Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson, Ariz.
8.
Maternal limitation of seafood consumption to less than 340 grams per week during pregnancy did not protect children from adverse outcomes. In contrast, this observational study [Avon Longitudinal Study of Parents and Children] showed beneficial effects on child development when maternal seafood consumption exceeded 340 grams per week, with no upper limit of benefit...
Hibbeln et al., The Lancet, 17 Feb., 2007. From the presentation of Joseph Hibbeln, M.D., Senior Clinical Investigator, Sectional of Nutritional Neurosciences, Laboratory of Membrane Biochemistry and Biophysics, National Institute on Alcohol Abuse and Alcoholism, Bethesda, Md.
9.
“I see a lot of hopeful trends, including the rise of alternative agriculture: organic, local, biodynamic...There are now over 4,000 farmers’ markets in the U.S. The number has doubled in 10 years.”
From the presentation, “The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World,” by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.
10.
Chocolate...may have a mild hypotensive [blood-pressure lowering] effect.
From the presentation, “The Medicinal Spices” by Tieraona Low Dog, M.D., Education Director, Program in Integrative Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson. Ariz.
By Brad Lemley
DrWeil.com News
Worth checking out:
http://www.drweil.com/drw/u/ART02051/healthy-cooking-tips.html
Healthy Cooking Tips
Sometimes it’s the little things that can make or break a meal. Use the following information to make your meals not just more nutritious, but more delicious!
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Portion Sizes
By understanding the average portion size of different foods, you can avoid overeating. The following are general estimates for a variety of foods.
* Protein: one serving is no larger than the size of your palm, or 3 oz.
* Starchy side dishes: the size of a tennis ball
* Medium piece of fruit: tennis-ball size
* One ounce of cheese: 4 dice
* Cabbage family: 1 cup raw, 1/2 cup cooked
* Dark leafy greens: 1 cup raw
* Water: 6 to 8 8-oz. glasses per day
* Beans and legumes: one-half cup cooked
* Whole grains: 1 slice whole-wheat bread, 1/2 cup cooked grains, cereal or pasta, 1 oz. ready-to-eat cereal
Cooking Techniques
To get the most out of your foods, use the following tips and tricks to maximize flavor and nutrients.
* Get Firm on Tofu: Freeze tofu or gently press the water out to make it firmer. If you like, you can marinate it prior to cooking for more flavor.
* Safe Grilling: Pre-cook meats on the stove or in the oven, and finish them off on the grill - less time on the grill means less carcinogens on your meats.
* Cook These Veggies: Avoid eating raw peas, beans, alfalfa sprouts, lentil sprouts, mung bean sprouts and mushrooms.
* Cut the Fat in Thai Food: When cooking with coconut milk, substitute evaporated skim milk for half the amount.
* Cooking Asparagus: Asparagus should only cook for five minutes in boiling, salted water. It should be crisp-tender, never mushy.
* Toasting Nuts: Stir raw almonds, cashews or walnuts in a dry skillet over medium-high heat or spread them on a baking sheet placed in a 350-degree oven for 10 minutes. Toss occasionally until they are done to your liking.
* Cooking Millet: To cook millet as a grain instead of rice, just simmer 1/2 cup in 1 1/2 cups of liquid. If you leave it alone as it cooks, you’ll get fluffy grains like rice; if you stir frequently and add a little extra liquid during cooking, you’ll get a dish that resembles mashed potatoes. It takes about 25 minutes to cook millet by simmering.
* Get Sweet on Sweet Potatoes: Sweet potatoes are packed with nutrients (including carotenoids, copper, and fiber) and rank much lower on the glycemic index scale than white potatoes.
http://www.drweil.com/drw/u/id/QAA326579
Q
Putting Out Strange Vibes?
When my husband puts on his watch, the time stops. When he takes it off, the time starts. Could he have some sort of energy or chemical problem?
A
Answer (Published 4/19/2004)
You pose an interesting question. I don’t have a ready answer for why your husband’s watch stops when he puts it on, but I have heard similar stories about street lights going out when certain people walk past them. I would suggest that your husband consult a practitioner of energy medicine who may be able to read his aura or diagnose his biofield.
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We have an NIH-funded center for Frontier Medicine in Biofield Science at the University of Arizona directed by Gary Schwartz, PhD, a professor of psychology. (See www.biofield.arizona.edu.) Research there will include studies of energy healers and people who can direct biofield energy to affect physical systems.
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Essentially, energy medicine falls into two broad categories:
* Treatments intended to affect energy fields that practitioners believe surround and inhabit the human body. Some types of energy medicine involve manipulating these energy fields by applying pressure, manipulating the body or placing the hands in or through these fields. Qi gong, Reiki and therapeutic touch are examples of this type of therapy.
* Treatment involving the use of electromagnetic fields. For example, some proponents of magnet therapy believe that magnets stimulate nerve endings and interact with electrical processes in the body. They suggest that magnets can help counteract electrical pollution from devices like microwave ovens and television sets that can throw off the body’s magnetic balance.
Your husband might also try a better watch.
Andrew Weil, M.D.
http://www.drweil.com/drw/u/id/QAA400071
Why Do Feet Swell?
Is there anything I can take to minimize swelling in my feet? Why does this happen?
A
Answer (Published 11/7/2006)
Swollen feet are a common problem. Sometimes, the swelling is simply a matter of gravity - when you stand or sit in one place too long, fluid from elsewhere in your body is pulled down into your feet. Another common cause is venous insufficiency, a weakening of the valves in the veins in your legs. As a result, back pressure increases in the veins, and fluid leaks into the tissues. (this is often associated with varicose veins.) Pregnancy can also cause the legs and feet to swell - here the problem is the pressure on veins from the expanding uterus and extra blood needed to grow a child. In addition, congestive heart failure, as well as such conditions as emphysema and bronchitis may cause or worsen swelling. Chronic liver or kidney failure can also cause the problem, as can thyroid disease. Obviously, it is important to rule out these more serious health concerns if you have chronically swollen feet or ankles.
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In the absence of underlying disease, the most important thing you can do is to elevate your feet whenever possible - ideally, to the level of your chest or higher (put a pillow under your legs when you’re lying down). This will improve blood flow to the heart and reduce the amount of fluid that collects in your ankles and feet. You can also wear support hose to enhance circulation and give your legs a bit of a massage. Try not to sit or stand in the same position for long periods of time. And you might try cutting back on your salt intake, since that can contribute to the swelling. You also want to protect swollen areas from pressure, injury, or extreme changes in temperature as damage to swollen skin can take longer to heal and can become easily infected.
These measures are likely to help more than any supplement I can recommend. However, studies in Europe suggest that horse chestnut extract may provide some relief to swollen feet and legs, partly by making small blood vessels less apt to leak fluid into surrounding tissue. Look for products with at least 20 percent escin, the active ingredient in horse chestnut. Start with 500-600 milligrams a day. If that helps, reduce the dosage by half for continued use. While horse chestnut is safe, it’s not for everyone. Don’t take it if you have kidney or liver disease, if you’re pregnant or nursing, or if you’re using anticoagulant drugs.
Andrew Weil, M.D.
Have you successfully battled swollen feet? Click here to reveal your strategy in our discussion groups.
http://www.drweil.com/drw/u/RCP00252/White-Bean-Spread.html
White Bean Spread
Description
When thinking of great taste accompaniments to bread, challenge the butter and olive oil and balsamic vinegar routine with this herby spread. What you have here is a versatile accompaniment for toasted baguettes or warm crepes. You can also use it as a dip made for thick chunks of French bread or pita sandwiches. Plan one day in advance in order to soak the beans overnight. Of course, you always have the option of using canned beans if you’re really pressed for time.
Food as Medicine
White beans are an especially good source of fiber. Eaten as part of a meal, they slow the metabolism of glucose, making these beans an excellent dietary choice for diabetics or pre-diabetics.
Ingredients
2 cups Great Northern or cannellini beans, soaked overnight in 6 cups of water to cover and 1 teaspoon baking soda
1 bay leaf
1 teaspoon dried basil or pesto
2 teaspoons freshly squeezed lime juice
1 clove garlic, coarsely chopped
1 teaspoon ground cumin
1 teaspoon salt
2 tablespoons freshly grated Parmesan cheese
3 tablespoons extra-virgin olive oil
1 whole grain baguette
Instructions
Dr Weil Suggests:
I much prefer the pesto to the dried basil.
Note: Do not drain the water that the beans have been soaking in overnight. Bring it to a boil and cook for 45 minutes. The beans should be easily pierced with a fork.
1. Preheat the broiler.
2. Drain and transfer the cooked beans to a food processor or blender. Add the basil or pesto, lime juice, garlic, cumin, salt, Parmesan cheese, and 1 tablespoon of the olive oil and process or blend until smooth.
3. Cut the baguette into 1-inch slices and brush the remaining tablespoons of olive oil over them, then broil on the lower rack until lightly browned.
4. Put the toasted baguette slices on a platter. Scrape the spread into a nice bowl and set it in the middle of the platter and serve.
Tip from Rosie’s Kitchen:
As long as you are preparing beans from scratch, you could double the amount and reserve half to make White Beans and Fusilli.
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Serves 12
Nutrients Per Serving:
Calories 156.1
Fat 4.1g
Saturated Fat 0.7g
(23.1% of calories from fat)
Protein 8.6g
Carbohydrate 22.3g
Cholesterol 1mg
Fiber 5.4g
This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)
http://www.drweil.com/drw/u/RCP00243/potato-pancakes.html
Potato Pancakes
Description
I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.
Food as Medicine
Potatoes are typically fried or drenched in fatty sauces, but a potato on its own is remarkably low in calories (at 132 per cup). This humble vegetable is also high in vitamins C and B6, providing about 25 percent of the daily requirements for each nutrient.
Ingredients
3 large Idaho or Yukon potatoes (about 2 pounds)
1 large sweet onion
1 cup matzo meal, medium grain
1 egg
1 teaspoon salt, or more to taste
1/4 cup extra-virgin olive oil
GARNISH
Low-fat sour cream
Fresh applesauce
Instructions
1. Peel and grate the potatoes and onion by hand or in a food processor and put them in a large bowl. (If you grate the potatoes ahead of time, make sure to soak them in water to keep them from turning color, then drain and squeeze when ready to use.)
2. Add the matzo meal and the egg. Sprinkle in the salt and blend everything together until the onions and potatoes are coated with the egg and matzo meal. Let stand for 5 minutes.
3. With clean hands, roll a ball of dough just big enough to fit into the palm of your hand, and flatten it out with your palms to make a round cake. Repeat the process until you have used up all the batter.
4. Set a medium saucepan over medium-high heat with 1 tablespoon of olive oil. Lay 4 pancakes in the hot oil and cook for 1 minute on each side, until they turn golden brown. Transfer the pancakes to a paper towel to soak up any excess oil. Repeat, adding more olive oil to the pan, until all pancakes are cooked. Serve with sour cream and a side of fresh applesauce.
Tip from Rosie’s Kitchen
I sometimes add 1/4 cup chopped fresh sorrel leaves or chives to the batter. Sorrel, an herb that belongs to the buckwheat family, is in season during the spring. Its leaves are similar to spinach, and you’ll want to buy the bunch that has bright green ones. Don’t buy it if the leaves look wilted or pale in color.
http://www.drweil.com/drw/u/RCP00242/polenta-triangles-roasted-bell-peppers.html
Polenta with Roasted Bell Peppers
Description
Polenta, or cornmeal, is made from dried corn kernels that have been ground into fine, medium and coarse textures. It is cooked to a thick and moist consistency and either served hot - right out of the cooking pot - or cooled in a baking pan and cut into triangles. Here it is cooked with cheese to give it added flavor. The simple act of roasting peppers for the puree spread gives them a sweet, smoky taste - just right for mild-tasting polenta.
This dish makes not only a substantial appetizer, but it can also be eaten for breakfast, a snack, or lunch.
Ingredients
POLENTA
3 cups purified water
1 cup cornmeal (polenta), medium ground
1 teaspoon salt
1 tablespoon finely chopped basil
1/4 cup freshly grated cheddar or Parmesan cheese
1/8 teaspoon hot sauce (such as Tabasco)
2 shallots, peeled and roughly chopped
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
ROASTED BELL PEPPER PUREE
3 large red bell peppers, seeded (about 1 1/2 pounds)
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
GARNISH
2 tablespoons chopped parsley
1 1/2 tablespoons additional Parmesan cheese
6 fresh basil sprigs
Instructions
1. Prepare the polenta: Bring the water to a boil in a saucepan. Slowly pour in a continuous stream of cornmeal, stirring constantly. Add the salt. Reduce the heat to low and cook uncovered, stirring occasionally, until the polenta begins to pull away from the sides of the pan, about 20 minutes. Shut off the heat and stir in the basil and cheese. Working quickly, grease with olive oil a medium-size (approximately 9 x 7 inches) shallow casserole dish or pan and pour in the cornmeal, spreading it out over the whole surface. Let the polenta set and cool for 1 hour.
2. Preheat oven to 400° F.
3. Prepare the Roasted Bell Pepper Puree: Cut the sweet red peppers into large pieces. Smear a little of the olive oil over the bottom of an ovenproof casserole dish and lay the peppers inside. Cover and bake for 20 minutes until they become soft. Remove from the oven (leave the oven on to bake the polenta) and let cool. Put the peppers in a food processor and process until smooth. Add the remaining ingredients including all but a teaspoon of the remaining olive oil, and process until thoroughly blended. Scrape the dip into a serving bowl.
3. When the polenta has cooled completely, cut two vertical lines through it, so you have three rectangles. Make diagonal cuts from corner to corner of each rectangle to make an “X,” creating 4 triangles within each of the 3 rectangles.
4. Smear some olive oil over a baking sheet and with a spatula remove each of the 12 triangles and arrange them on the sheet, leaving space around each one so that the edges can crisp. Bake on the top rack in oven for 15 minutes, or until browned.
5. To serve, pour 2 tablespoons of the Roasted Bell Pepper Puree on each of 6 serving plates. Arrange 2 Polenta Triangles alongside, sprinkle some chopped parsley and Parmesan over them, and place a basil sprig on the side.
Makes 12 - 2 per person.
http://www.drweil.com/drw/u/RCP00215/curried-greens.html
Curried Greens
Description
When some people hear the word “greens,” they immediately conjure up childhood memories of overcooked canned spinach they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as chard, kale, mustard, collards and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but we encourage you to experiment with varieties you’ve never tried or haven’t had in a while. You’ll be in for a pleasant surprise.
Ingredients
1 pound spinach, kale, collards or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 tablespoons curry powder
1 cup finely chopped tomatoes (fresh or canned)
1 tablespoon tomato paste
1 tablespoon dark-brown sugar
1 tablespoon expeller-pressed canola oil
1 cup onion, finely diced
3/4 pound brown potatoes, peeled and cubed
1/4 cup chopped fresh cilantro (optional)
Instructions
1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.
2. In a small bowl, mix together the garlic, curry powder, tomatoes, tomato paste and sugar.
3. Heat the canola oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes.
4. Add the potatoes and 2 cups water.
5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.
6. Add greens and cook for 10 minutes more, or until potatoes are done.
7. Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired.
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Serves 6
Nutrients Per Serving
Calories: 102.8
Protein: 3.5 grams
Fat: 2.6 grams
Saturated Fat: 0.2 grams
Monounsat Fat: 1.3 grams
Polyunsat Fat: 0.9 grams
Carbohydrate: 18.6 grams
Fiber: 4.1 grams
Cholesterol: 0.0 mg
Vitamin A: 5,138.3 IU
Vitamin E: 2.0 mg/IU
Vitamin C: 39.9 mg
Calcium: 104.1 mg
Magnesium: 76.1 mg
For your free personalized supplement recommendation, visit Dr. Weil’s Vitamin Advisor.
http://www.drweil.com/drw/u/ART02047/Stocking-the-Pantry.html
Stocking the Pantry
In general, most all of my recipes call for ingredients that are readily available, but occasionally you’ll come across something that has to be bought in a specialty store, such as an Asian, Middle Eastern, or health food market. In those instances I have alerted you and indicated where the item is to be found. But there are certain ingredients that I use frequently which you will want to have on hand when you want to make a healthy recipe from DrWeil.com. So let’s stock the pantry before we begin.
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Oils
Asian Products
Pasta, Rice and Grains
Flour
Nuts and Seeds
Herbs and Aromatics
Seasonings and Spices
Sweeteners
Onions and Garlic
Fruits
Oils
Toasted-sesame oil and olive oil are essential for sautéing and adding flavor and texture to a dish. Grape seed oil and walnut oil are optional but good to have for salad dressings and for sautéing, particularly grape seed because of its high smoke threshold. Note that we always call for toasted-sesame oil, which is the Asian variety but it is readily available these days in supermarkets. Store oils in a cool, dark place and don’t buy more than you can use up in a month or so.
Asian Products
Soy sauce - We always call for a natural soy sauce, such as tamari, which are available at supermarkets. Get a good supply; it keeps indefinitely.
Mirin - A sweet, low-alcohol rice wine that adds an aromatic flavor to many dishes. Probably available at most supermarkets, but you may have to get it at an Asian grocery store. Keeps well, unrefrigerated.
Rice vinegar - Milder than Western-style vinegars, although you could substitute apple cider vinegar. Available at most supermarkets these days; otherwise try an Asian market.
Coconut milk - Available in cans in most supermarkets, the low-fat variety preferred. Store in a lidded jar and refrigerate after opening; keeps for up to ten days.
Wasabi - This is a fiery root-herb that resembles horseradish, although it is not related to it. It is used frequently in Japanese dishes. Available in specialty and Asian stores in either powder or paste form. Use sparingly. Refrigerate well-sealed after opening.
Miso paste - Made from soybeans. Available in Asian grocery stores. Organic, brown-rice miso or light yellow preferred. Refrigerate after opening. Keeps a long time.
Pasta
I have recipes using buckwheat and bean-thread noodles as well as Italian style pasta. Look for the former in Asian grocery stores.
Rice and Grains
You’ll need brown, basmati, jasmine, and (optional) wild rice. Also, quinoa, bulgur wheat, cornmeal, couscous, oat bran, and millet. All these are best bought at a health food store where you can get organic products; buy them in bulk if you have a big household and are going to use them a lot, and store them in tightly sealed jars on the pantry shelf, except during very hot, humid weather when you might want to refrigerate the grains.
Flour
I use both all-purpose white flour and whole-wheat flour as well as whole-wheat pastry flour. Pastry flour is a high-starch, fine-textured flour that makes delicate pastries and cakes.
Nuts and Seeds
Walnuts, almonds, pine nuts, sesame seeds, and sunflower seeds are frequently used. Try to get organic nuts and seeds in health food stores and keep them tightly sealed, in the refrigerator or freezer.
Herbs and Aromatics
Some herbs are so much better when used fresh that it is worth growing your own. But some keep their character and aroma very well when dried, and I would recommend that you have the following dried herbs on hand:
* thyme
* sage
* oregano
* mint
* rosemary
* tarragon
Dried basil loses a lot of its character but when combined with seasonings as in a Cajun mixture, it is acceptable. Keep your fresh herbs in tightly sealed jars in a cool, dark place, preferably the refrigerator. Dried herbs do not have to be refrigerated. Replace them when they lose their bloom (your nose is your best guide); if they’ve lost their aroma, throw them out.
Seasonings and Spices
Again, if you cook a lot, you may want to buy the spices you use most frequently in bulk at a health food store. Store in tightly sealed containers in the refrigerator.
Italian seasoning:
I call for this quite a lot. If you don’t have it on hand, you can make up a batch by crushing and mixing together 1 teaspoon sage, 1 tablespoon thyme, and 1 tablespoon oregano.
Mexican seasoning:
You can buy this in a jar or make your own by combining 1 tablespoon garlic powder, 1 tablespoon cumin, and 1/2 teaspoon each black pepper, paprika, onion, and crushed thyme.
Cajun spice blend:
Available in jars or make your own by mixing 1 tablespoon paprika, 1/2 tablespoon cayenne pepper, 1 tablespoon salt, 1/2 tablespoon oregano, 1/2 tablespoon basil.
Curry powder:
Indian cooks would mix their own but since it is made up of about twenty spices, I recommend that you buy a good prepared brand.
Turmeric:
One of the principal spices that go into curry, it is what produces the deep yellow-orange color; it can be a little bitter if you use too much.
Saffron:
Very expensive, but a little goes a long way and gives a dish a deep yellow color and a subtle flavor.
Cumin:
A spice that gives a distinct flavor to Mexican foods, which I use to give a kick to all kinds of dishes.
Chili pepper:
You can buy it powdered, as cayenne, red pepper, or chili powder; as flakes; as chili oil; or as chili paste (the latter should be kept in the refrigerator after opening). If you don’t have exactly what is called for you can use the above interchangeably, but it is hard to give exact measurement equivalents, so you will have to let your tastebuds guide you. Add a little, taste, and then use more if you like it hot. Paprika: A Hungarian sweet chili powder that gives subtle flavor and brilliant color.
Fennel:
A spice with a licorice flavor (but not as sugary sweet as licorice suggests). It is better to buy it whole and grind or crush it as needed. (I call for it sprinkled on tofu and on some vegetables.)
Cinnamon, ginger, cloves, nutmeg, and allspice:
These aren’t just limited to sweets and baked goods in our recipes, so you’ll want to have them on hand to add interesting flavor to some sauces, soups, and stews. Unless used in baking, the ginger we call for is fresh ginger root and it should always be available in the vegetable drawer of your refrigerator. (Allspice is aptly named because it tastes like cinnamon, cloves, and nutmeg combined.) Nutmeg should be bought whole so you can grate it fresh (the small holes of any grater will do) because once powdered it loses its flavor rapidly. Freshly grated nutmeg perfumes not only sweets but many a savory dish of ours.
top
Sweeteners
When you want to sweeten desserts or drinks, sugar isn’t the only way to go. I use honey, maple syrup, crystallized ginger, and natural fruit perserves.
Onions and Garlic
Fresh is always best. I use these aromatics a lot, so be sure to have them in your vegetable bin (no need to refrigerate). Avoid powdered onion and garlic in any form and never buy the peeled and sometimes chopped garlic you find in jars at supermarkets these days. It’s easy to peel a clove of garlic: just smash it with the flat side of a big knife and the skin will split so that it can be pulled off. If you don’t like the smell of garlic on your hands, rub some salt on them to remove it.
Fruits
Always try to have lemons, oranges and limes when in season in your refrigerator. I use them a lot in my recipes. It is also useful to have dried fruits on hand, such as mangoes, apricots, figs, currants, and golden raisins, which keep well in tightly sealed plastic bags.