because you value your body

Fat is necessary. It acts as a nutrient to maintain normal body functions. It is an energy source, used in production of membranes and also hormonal compositions that help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. Vitamins A, D, E and K are fat soluble and can only be digested, absorbed, and transported in conjunction with fats. Other contributions include keeping the hair and skin healthy and insulating the organs against shock.

Fat also serves as a useful intermediary towards a host of diseases. When a particular substance, whether chemical or biotic, reaches unsafe levels in the bloodstream, the body can effectively dilute the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and removed from the body by means of excretion, urination, accidental or intentional bloodletting, sebum excretion or hair growth.

An average human body needs at most 1 tablespoon, about 15g, of fat a day. An average American takes in 5 tablespoons, which is of course too much. It will lead to weight gain, obesity and eventually a host of diseases. Here are 9 examples of the types of diseases caused by obesity. However, it is also important to identify the types of fat that are found in food. Some are good, some are bad. Below are the explanation for the 6 types of fat found normally in food.

Omega-3 Fatty Acids

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A type of polyunsaturated fat that does not raise cholesterol levels and is most beneficial to the human body. Benefits of omega-3 fatty acids include :

• reducing the risk of coronary heart diseases
• aiding in mental disorders like aggression and ADHD
• decreasing the thickness of the carotid arteries
• improving in blood flow in patients with unhealthy blood sugar levels
• helping lower blood pressure
• protecting the heart against irregular heartbeats

The ideal daily dietary intake of omega-3 fatty acids should not exceed 1 tablespoon, about 5g. To be more exact, less than 3g from fish and less than 2g from nutritional supplements. The list of sources high in omega-3 are :

• wild salmon
• herring
• mackerel
• anchovies
• sardines
• chia
• flax (6 times richer than fish)
• kiwifruit

Omega-6 Fatty Acids

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Omega-6 fatty acids, another type of polyunsaturated fat, have been shown to be beneficial in the reduction of cholesterol levels when they are substituted for saturated fats in a person’s diet. The benefit in consuming omega-6 fatty acids therefore lies in the fact that they reduce the incidence of coronary artery disease, which is a condition where excess cholesterol builds up on the arteries of the heart, eventually blocking the flow of blood and causing a heart attack.

The optimum omega-6 intake should be at most 4 times the amount of omega-3 taken, to avoid the probability of side effects such as depression and diseases. Sources rich in omega-6 include:

• Corn
• Soybean
• Cottonseed oil, most vegetable oils actually
• Nuts
• Cereals
• Whole grain breads
• Eggs and poultry
• Baked goods

Monounsaturated Fat

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Olive oil, consumed widely in Mediterranean countries, is one of the reasons why these countries have lower levels of heart diseases. The reason lies in its ability to lower cholesterol and assist in reducing heart diseases. Monounsaturated fat keeps skin healthy and helps in developing body cells. Vitamin E is a type of fat soluble antioxidant found a lot in monounsaturated fat.

Sources rich in monounsaturated fats include :

• Avocados
• Canola oil
• Grapeseed oil
• Ground nut oil
• Oatmeal
• Olive oil
• Nuts like almonds, cashews, pecans, pistachios
• Popcorn
• Safflower oil
• Sesame oil
• Sunflower oil
• Tea-oil Camellia

Saturated Fat

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Raises LDL cholesterol levels, increases risk of heart disease, and may increase risk of colon and prostate cancer. Foods with 1g or less saturated fat per serving are considered low in saturated fat. Examples of food high in saturated fat include :

• Butter
• Ghee
• Lard
• Coconut oil
• Cottonseed oil
• Palm kernel oil
• Dairy products, especially cream and cheese
• Meat

Trans Fat

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Trans fat is not required by our body plus it is not healthy. Essentially, a trans fatty acid is an unsaturated fat turned into a saturated fat. Trans fat is evil as it increases the risk of coronary heart diseases, raises LDL cholesterol levels, lowers HDL levels and may increase risk of breast cancer, diabetes and infertility.

Trans fat can be found a lot in :

• Processed foods; snacks, crackers and chips done using hydrogenated oil or partially hydrogenated oil
• Baked goods; muffins, cookies and cakes done using hydrogenated oil or partially hydrogenated oil
• Stick margarines
• Shortening
• Fast food items like french fries

Dietry Cholesterol

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A human body is designed to naturally construct all of the cholesterol it needs, but cholesterol is also found in meat, poultry, seafood, eggs, dairy products, lard and butter.

There are 2 types of cholesterol, namely :

• LDL (Low Density Lipoprotein)

BAD because they keep cholesterol circulating in the blood, causing the arteries to become clogged with deposits.

• HDL (High Density Lipoprotein)

GOOD because they move cholesterol away from artery walls and back to the liver.

Popularity: 9% [?]

Whole grains are believed to be nutritionally superior to refined grains in the area of dietary fiber (as much as 4 times), antioxidants, protein, amino acid, minerals like magnesium, manganese, phosphorus, and vitamins including niacin, vitamin B6, and vitamin E. Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals. Whole grain has also been proven to maintain a healthy heart. Dietary fiber is one of the most important benefit as it has been shown to reduce the incidence of some forms of cancer, digestive system diseases, gum disease, coronary heart disease, diabetes, and obesity. Below are some of the healthiest grains found on this planet.

Barley

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Malt syrup and sweeteners are made from sugar that comes from sprouted barley, which maltose levels are naturally high. Fermented barley is used as an ingredient for alcoholic beverages like beer. Barley is a better breakfast choice than oats as it is more effective in reducing glucose and insulin responses.

% Daily Values of Cooked Barley (1 cup, 157 grams)
24 - Dietary fiber
20 - Manganese
19 - Selenium
16 - Niacin

Brown Rice

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I knew from mum that brown rice is healthier than white rice cause I’ve been eating it for dinner every night since 5 years go. To me, the only difference seems to be the color. Actually, it’s not only that. I learned that a whole grain of rice has numerous layers. Removing only the outermost layer, hull, would give us brown rice which has most of it’s nutritional values preserved. The white rice that we normally see has gone through 3 more processes which are milling to remove the bran, the germ layer, and the aleurone layer which is rich in essential fats that are easily oxidized. Brown rice regulars 49% less likely to gain weight than white rice regulars.

% Daily Values of Cooked Brown Rice (1 cup, 195g)
107 - Manganese
21 - Magnesium
15 - Vitamin B6
15 - Phosphorus
14 - Dietry Fiber

Buckwheat

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Domesticated and first cultivated in southeast Asia, buckwheat is something that can be found anytime and serves well as an alternative to rice. Wheat intolerance people eat buckwheat as a substitute for grains because it is actually a fruit seed that is related to rhubarb and sorrel. Buckwheat contains rutin, a medicinal chemical that strengthens capillary walls, reducing hemorrhaging in people with high blood pressure and increasing microcirculation in people with chronic venous insufficiency.

% Daily Values of Buckwheat Groats Roasted (1 cup, 168g)
34 - Manganese
21 - Magneseum
18 - Dietry fiber
12 - Copper
12 - Phosphorus

Oats

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Oats may also be consumed raw as cookies with raw oats are becoming popular. Oat is the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Oats extract can be found in skin products to soothe skin conditions. The protein found in oats are almost the same in quality to soy protein, which has been shown by the World Health Organization to be the equal to meat, milk, and egg protein. The protein content of the hull-less oat kernel (groat) ranges from 12–24%, the highest among cereals.

% Daily Values of Toasted Oat Cereals (1 ounce, 28g)
98 Folate
46 Iron
41 Manganese
26 Riboflavin
26 Niacin
26 Vitamin B6
26 Zinc
13 Thiamin
11 Sodium
11 Phosphorus

Rye

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Rye is generally available in its whole or cracked grain form or as flour or flakes that look similar to old-fashioned oats. Because it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

% Daily Values of Crispbread Rye Crackers (1 cup, 55g)
68 - Manganese
36 - Dietry Fiber
29 - Selenium
15 - Phosphorus
11 - Magnesium

Wheat

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The most important cereal crop in the world, wheat is the main ingredient that makes up the everyday food that we eat. Bread, pasta, bagels, crackers, cakes, and muffins are just a few from the list of food made from wheat.

Unrefined wheat presents more nutrients than refined ones. So it is crucial that you choose whole wheat products in order to receive it’s wholesomeness.

% Daily Values of Whole Wheat Bread (1 slice, 46g)
43 - Manganese
25 - Selenium
11 - Dietry Fiber

Vitamins and Minerals Explained

• Dietry Fiber
• reduces the risk of colon cancer and hemmorhoids.
• provides bulk and reduces fecal matter passage time.
• is food to ‘friendly’ bacterias found in the large intestines thus encouraging larger populations. Imagine making condoms illegal.
• ‘friendly’ bacterias produce butyric acid which helps the cells maintain a healthy colon.
• ‘friendly’ bacterias also produce propionic acid used by the liver, which helps to lower blood cholesterol levels.
• ‘friendly’ bacterias also produce acetic acid used by cells in the muscles.
• larger populations of ‘friendly’ bacterias will crowd out the ‘disease causing’ bacterias, indirectly protecting the intestinal tract.
• is rich in beta glucan that binds bile acids to feces, thus reducing cholesterol levels.
• less bile equals to forcing the body to make more bile by breaking down cholesterol, which in turn reduces cholesterol levels.Good for people with heart diseases.
• is also good for diabetics as it helps prevent blood sugar levels from rising.

% Daily Values

36 - Crispbread Rye Crackers (1 cup, 55g)
24 - Cooked Barley (1 cup, 157 grams)
18 - Buckwheat Groats Roasted Cooked (1 cup, 168g)
14 - Cooked Brown Rice (1 cup, 195g)
11 - Whole Wheat Bread (1 slice, 46g)

• Magnesium
• is a co-factor for more than 300 enzymes some which are involved in the body’s use of glucose and insulin secretion.
• balances the action of calcium which leads to relaxed nerves and muscle tone.
• reduces the severity of asthma.
• lowers high blood pressure.
• reduces the frequency of migraines.
• reduces the risk of heart attack and stroke.
• decreases occurrence of muscle cramps, tension, soreness and fatigue.
• is mostly found in bones which make up 66% of our body’s total magnesium.
• helps protect against atherosclerosis, a chronic disease affecting arterial blood vessels, by increasing blood levels of nitric oxide.

% Daily Values

21 - Buckwheat Groats Roasted Cooked (1 cup, 168g)
21 - Cooked Brown Rice (1 cup, 195g)
11 - Crispbread Rye Crackers (1 cup, 55g)

• Manganese
• 1 cup of cooked brown rice and you have all the manganese you need for the day.
• is a type of mineral that generates energy from protein and carbohydrates.
• is also involved in the synthesis of fatty acids that are responsible for maintaining a healthy nervous system.
• is one of the key element that is included in the production of cholesterol used by the body to produce sex hormones.
• makes up the antioxidant enzyme called SOD that acts as an important antioxidant defense in nearly all cells exposed to oxygen.

% Daily Values

107 - Cooked Brown Rice (1 cup, 195g)
68 - Crispbread Rye Crackers (1 cup, 55g)
43 - Whole Wheat Bread (1 slice, 46g)
41 - Ready To Eat Toasted Oat Cereals (1 ounce, 28g)
20 - Cooked Barley (1 cup, 157 grams)

• Niacin (a type of B vitamin)
• reduces total cholestrol and low density lipoprotien levels.
• prevents free radicals from oxidizing low density lipoprotien which then becomes harmful to blood vessel walls
• reduces blood clots by reducing platelet arrgegation.

% Daily Values

26 - Ready To Eat Toasted Oat Cereals (1 ounce, 28g)
16 - Cooked Barley (1 cup, 157 grams)

• Selenium
• is a very important element of the thyroid hormone metabolism, anti oxidant defense systems and immune functions.
• induces DNA repair and unification in busted cells
• inhibits expansion of cancer cells and induces their apoptosis(suicide).Imagine cancer cells slitting their wrists.
• is included in active sites of one of the body’s most powerful anti oxidant enzyme, glutathione peroxidase, used to detoxify numerous potentially harmful molecules.
• functions with vitamin E in preventing cancer

% Daily Values

29 - Crispbread Rye Crackers (1 cup, 55g)
25 - Whole Wheat Bread (1 slice, 46g)
19 - Cooked Barley (1 cup, 157 grams)

• Copper
• reduces the symptoms of rheumatoid arthritis, the autoimmune disease that causes chronic inflammation of the joints.
• promotes the lysyl enzyme activity, which ministers for the basic material and elasticity in blood vessels, bones and joints.

% Daily Values

12 - Buckwheat Groats Roasted Cooked (1 cup, 168g)

• Phosphorus
• forms the mineral matrix of the bone.
• is a necessary element of life critical compounds like ATP, the ‘molecular currency’ of intracellular energy transfer.
• is an essential component of nucleic acid which are building blocks of the genetic code.
• is also a necessary compound of cell membranes and nervous system structures.

% Daily Values

12 - Cooked Brown Rice (1 cup, 195g)
15 - Crispbread Rye Crackers (1 cup, 55g)
12 - Buckwheat Groats Roasted Cooked (1 cup, 168g)
11 - Ready To Eat Toasted Oat Cereals (1 ounce, 28g)

Popularity: 3% [?]

Used as a food additive for the purpose of flavoring and has been a part of human history since their inception. They were the most valuable items of trade in the ancient and medieval world. Actually you can even find spice in the bible. In the biblical poem Song of Solomon, the male speaker compares his beloved to many forms of spices. Today there are around 2 billion tonnes of spices produced yearly to cater to the demands of the world. Below are 53 of the most common spices used in kitchens of the world today. On a side note, you might also want to check out the medicinal uses of these 22 common spices.

Arrowroot

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Used mainly as a thickening agent because arrowroot tubers contain about 23% starch. Arrowroot is used as an article of diet in the form of biscuits, puddings, jellies, cakes, hot sauces etc., and also with beef tea, milk or veal broth, noodles in Korean cuisine, or boiled with a little flavoring added, as an easily digestible food for children and people with dietary restrictions.

Basil

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With an aroma of mint and tea, Basil is available in leaf form. Basil is one of the main ingredients in pesto, a green Italian oil-and-herb sauce from the city of Genoa, its other two main ingredients being olive oil and pine nuts. Chinese also use fresh or dried basils in soups and other foods. In Taiwan, people add fresh basil leaves into thick soups and eat fried chicken with deep-fried basil leaves. Basil is sometimes used with fresh fruit and in fruit jams and sauces, in particular with strawberries, but also raspberries or dark-colored plums. Arguably the flat-leaf basil used in Vietnamese cooking, which has a slightly different flavour, is more suitable for use with fruit.

However, basil is also used commonly as a seasoning for pizza, spaghetti sauce, sausage, soup, tomato juice, dressings, salads, and any other dish where oregano would also be used.

Bay Leaves

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They have a woody, astringent flavor with a pleasant, slightly minty aroma. Bay leaves should always be removed before food is served unless they are crushed or ground before cooking.

Normally it works well in soups, with meat and poultry dishes, pasta sauces, fish and is also used to flavor some desserts. The leaves also flavor classic French dishes such as bouillabaise and bouillon. The leaves are most often used whole (sometimes in a bouquet garni), and removed before serving. In Indian cuisine, bay leaves are often used in biriyani and many salans.

Black Pepper

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Black pepper has a sharp, penetrating aroma and a characteristic woody, piney flavor. It is hot and biting to the taste. It is found on nearly every dinner table in major parts of the world, often alongside table salt.

Broiled Steak Seasoning

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A unique blend of seasonings including black pepper, onion, garlic, paprika and celery seed. Especially good flavor with beef as well as pork and lamb.

Caraway

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With a tangy flavor similar to dill, caraway is used as a seasoning in potatoes, cabbage, carrots, sausages, rich meats, in breads and pastries. Caraway is also used in liquors, casseroles, and other foods, especially in Central European and Scandinavian cuisine, for instance sauerkraut. It is also used to add flavor to cheeses such as havarti.

Cayenne Pepper

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A seasoning ground from small, red chili peppers. It has been used as a spice in the dishes of many countries and is also used as a table condiment. It’s heat and spiciness varies.

Celery Seed

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Celery seed tastes like celery and is aromatic with a slight bitterness which enhances other flavors. Celery seed is available whole, ground, or mixed with salt. Celery salt is a blend of ground celery seed and fine salt. It is used primarily as a flavoring in salads (especially potato), sauces, pickling, soup, tomato juice, and meat. It is also an integral part of the flavoring of traditionally prepared crabs and other seafood.

It is also used to enhance flavor of cocktails such as Bloody Mary. Celery is one of three vegetables considered the holy trinity, along with onions and bell peppers, of Louisiana Creole and Cajun cuisine. It is also one of the three vegetables, together with onions and carrots, that constitute the French mirepoix, which is often used as a base for sauces and soups.

Chervil

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An essential spice in French cuisine, it is used like parsley and provides a herbal taste with the slight flavor of anise. Chervil is used much like parsley, but is more delicate and has a faint taste of liquorice. It is most commonly used on fish, egg dishes, salads and as a glaze on vegetables such as carrots.

Chili Powder

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It is made from dried chilies, usually blended with garlic, onion, cumin, oregano, chili peppers, allspice, garlic, and salt. Color and spiciness varies. It has an earthy, slightly sweet, and sometimes hot flavor. This spice blend usually dominates food rather than enhancing it. Mexican and other Latin American dishes depend on chili powder for their characteristic flavor.

Chinese 5 Spice Powder

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A blend of star anise, fagara (Szechwan pepper), cassia (cinnamon), fennel and clove. It is heavily used in Chinese and Vietnamese cuisine.

Cilantro

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Cilantro has a bold flavor often described as a mixture of sage, parsley, and citrus. In Mexican dishes and salsas, cilantro is the ‘indescribable’ flavor note that sets them apart. Cilantro adds pungent flavor to many Latin American and Asian dishes such as stews, soup, steamed fish, curries, vegetables, salads, relishes, tomato based sauces, and noodle dishes. It is often called ‘Chinese parsley’.

Cinnamon

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Cinnamon, ultimately originating from the Malaysian language ‘kayu manis’, has a characteristic woody, musty, earthy, and sweet flavor. It is warming to taste. It is available whole, as cinnamon sticks, and ground. Cinnamon is generally used in spiced vegetable dishes, also in sweet dishes such as baking, pies, compotes, and also with meats, stews, vegetables and curries.

It is also used largely used in the preparation of certain desserts, chocolate, spicy candies, tea, hot cocoa and liqueurs. In the Middle East, it is often used in savoury dishes of chicken and lamb. In the United States, cinnamon and sugar are often used to flavour cereals, bread-based dishes, and fruits, especially apples. A cinnamon-sugar mixture is even sold separately for such purposes. Cinnamon can also be used in pickling. Cinnamon bark is one of the few spices which can be consumed directly.

Cloves

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The flavor of cloves is strong, fruity, and sweet almost hot. Cloves are available both whole and ground. Used for flavoring ham, pork, pickled fruit, onions, gravy, and syrup, spice cake, pumpkin pie, fruitcake, gingerbread, chili sauce, ketchup, and in combination with many other spices.

Coriander

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Coriander has a sweet, slightly lemony flavor. Cilantro, mentioned above, are coriander leaves. Coriander is available as whole seed or ground, is a principal ingredient in curry powder. Middle Eastern, Indian, Russian, North African, and Mexican recipes include coriander for its distinctive flavor. Coriander seed is a pleasant addition to potato salad, rice’s, bean, vegetable dishes, hot dogs, apple pie, poached fish, or bean, pea, and lentil soup.

Creole Spice

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A blend of garlic, onion, cayenne, black pepper, thyme, oregano, paprika.

Cumin

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Cumin has a penetrating musty, earthy flavor with some green, grassy nuances. Cumin is available as whole seed and ground. It is a principal ingredient in both chili powder and curry powder. Middle Eastern, Mexican Indian, and North African recipes often include cumin. Also used in curries, stews, and chili.

Curry Powder

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A blend of many spices which includes turmeric, ginger, black pepper, coriander, cumin, chilies, fenugreek and can also contain cinnamon and clove. Flavors vary according to the use or the creator of the blend. All curry blends have a rich, warm, earthy, and pungent flavor with a great many overtones. The characteristic golden color comes from turmeric. Curry powder is available in mild or hot blends. Curry powder is usually intended to be the dominant flavor but it also may be used in small amounts simply to enhance the flavor of foods such as corn bread, stuffed eggs, soup, and sour cream dips.

Dill

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Dill is an annual of the parsley family and is related to anise, caraway, coriander, cumin, and fennel. The seeds are light brown in color, strongly aromatic, and warming to the taste. Dill weed has a subtle, anise like, sweet flavor. Dill is available as the whole seed and as chopped leaves, called dill weed. Dill weed is used in salads, sauces, egg dishes, and especially in seafood dishes. Dill seed is used primarily to flavor pickles and in bread, potato, and vegetable dishes. It works well with a variety of culinary dishes such as omelets, soups, stuffed grape leaves, potato salad, cucumber, veal, breads, cabbage, meat stews and rice. It is also widely used with herring, salmon and other seafood dishes.

English Pickling Spice

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A blend of mustard seed, coriander, allspice, red chilies, bay leaves, ginger.

Fenugreek

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Has a bitter, maple-like flavor. It is primarily used in Indian cuisine and is also used with curry, as a pickling spice and as imitation maple.

File Gumbo

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A blend of dried ground sassafras leaves and thyme. It is used as a thickener in and with soups, gumbo, meat, fish, stew and poultry.

4 Pepper Mix

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A blend of black pepper, white pepper, rose pepper and green peppercorns.1

Garam Masala

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A Northern Indian blend of cumin, coriander, cardamom, black peppercorn, clove, mace, bay leaf and cinnamon. While commercial garam masala preparations can be bought ready ground, it does not keep well, and soon loses its aroma. Garam masala can be used during cooking, but unlike many spices, it is often added at the end of cooking, so that the full aroma is not lost. Garam masala is not “hot” in the sense that chilies are, but is fairly pungent.

Garlic

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It has a strong, pungent green flavor and is one of the most popular seasonings used today. Garlic can be conveniently purchased as fresh bulbs, dehydrated powder, minced flakes, and blends with salt. It adds flavor to almost any dish. Garlic is especially popular in Italian cuisine and throughout the Mediterranean region and Asia. Sprinkle to taste on hamburgers, lamb, chuck roast, steak, chicken, Italian green beans, zucchini, tomatoes and green salads. Use with sour cream or cream cheese for dips. Sprinkle on stuffed eggs. Use it sparingly to begin with and add small amounts until it suits your taste.

Ginger

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The flavor of ginger is pungent, lemon/citrus, warm, and sweet. Ginger is available ground, whole (gingerroot), and crystallized. Used to add zest to many dishes such as gingersnaps, gingerbread, in Asian dishes and in sweets such as cakes, cookies, puddings, pumpkin pie and sweet breads.

Herbs De Provence

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A Mediterranean blend containing oregano, savory, rosemary, thyme and marjoram, use to flavor stews, chicken, kabobs and tomato dishes and pizza. The mixture can be added to foods before or during cooking or mixed with cooking oil prior to cooking so as to infuse the flavor into the cooked food. They are rarely added after cooking is complete.

Italian Seasoning

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A blend of marjoram, thyme, rosemary, savory, sage, oregano and basil. Add to dip, herb breads, any tomato dish, good in marinades and rubs.

Jamaican Jerk

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Ground chilies, accented heavily with thyme and allspice. Used as a spicy flavoring to meats and vegetables. Jerk chicken, pork, or fish is said to be at its best when barbecued over aromatic wood charcoal or briquettes. Pimento (allspice) wood or berries placed over coals give Jerk its authentic flavor.

Juniper Berries

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Aromatic and spicy with the slight flavor of pine. It is mostly used a spice for meats in marinades, on roasts and in sausage mixes.
They also season pork, cabbage, and sauerkraut dishes. Traditional recipes for choucroute garnie, an Alsatian dish of sauerkraut and meats, universally include juniper berries.

Kosher Salt

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A course ground salt, with no chemicals added. Used in brines, rubs, and marinades. Also used to coat the rim of the glass for Margaritas!

Marjoram

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Marjoram has a distinctly aromatic green and pleasant woody flavor, with a slightly bitter undertone. Available in both leaf and ground forms, marjoram should be used sparingly at first. It complements the flavor of chicken and turkey stuffing, vegetable and bean soup, as well as tomato sauces. Marjoram also enhances the flavor of many meat dishes.

Mexican Hot Chili Powder

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A blend of spices and chili pepper, is a U.S. invention. Similar blends were used by the Aztecs. It is usually used to dominate the flavor of a food but can be used as a background flavor. Use in Mexican dishes such as chili, tacos and enchiladas. Add to quacamole, dips and salad dressings.

Mexican Spice

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A blend of cinnamon, cloves, black pepper, coriander seeds, aniseed, cumin, chili powder.

Moroccan Spice

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A blend of saffron, cumin, ginger, paprika, cinnamon.

Mustard

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Mustard has a clean, fresh aroma and a pungent, biting flavor. Ground mustard enhances meat, fish, poultry, sauces, salad dressings, cheese, and egg dishes. It must be moistened for about ten minutes to develop its sharp, hot, tangy flavor. The whole seed is used in pickling, boiled with beets, cabbage, or sauerkraut, and as a garnish for salads.

North African Spice

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A blend of garlic, cumin seeds, caraway seeds, coriander seeds, mint, coarse sea salt.

Nutmeg & Mace

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Nutmeg has a strong cinnamon, nutty flavor used to flavor sweets, fruit dishes, sauces and vegetables. Nutmeg is available both whole and ground. Mace is sold primarily in the ground form. Nutmeg and mace are most commonly used in flavoring sweet foods such as puddings, cakes, and cookies. They are also used in meat products such as sausage. Mace is the lacy covering of the Nutmeg which is the seed of the fruit.

Onions

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Onions are an important flavoring in almost every country in the world. When combined with other ingredients, onion flavor is rarely overwhelming or assertive. Onions, pungent when raw and sweet in flavor when cooked, are an extremely versatile flavoring and can be used to accent nearly any kind of dish.

Oregano

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Similar in flavor to marjoram, it is not as sweet and is slightly more pungent and bitter. Use oregano in your favorite ethnic dishes as well as in fresh garden salads, egg dishes, quick breads, rubs, and sauces.

Paprika

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The brilliant red powder is the ‘garnish spice contributing color and sweet pepper flavor. Hungarian paprika is characterized by a hotter taste, achieved in recent times by adding hot, red capsicum pepper to ground paprika. Sold in ground form. Used as a garnish for light-colored food such as fish, potatoes, eggs, and cheese dishes. A popular addition to many rubs, marinades and sauces. It is the principal seasoning in Hungarian goulash and often is used in French dressing. To retain its red color, paprika should be kept in the refrigerator.

Parsley

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Parsley has a slightly mild green taste. Parsley is available fresh or as dried flakes. It adds both flavor and visual appeal to salads, soup, pasta, butters, shellfish, meat, poultry, sauces, potatoes, omelets and soft cheeses. The fresh flavor of parsley goes extremely well with fish.

Poultry Seasoning

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A mixture of ground thyme, sage, marjoram, rosemary, black pepper, and nutmeg. Poultry seasoning was created mainly to season stuffing but it also adds an unusual flavor to all poultry, pork, or veal dishes.

Rosemary

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Rosemary has a distinctive fresh, sweet, piney aroma and flavor. Rosemary is available in leaf form. Use with lamb, pork, potatoes, carrots, stews, sauces, marinades, fish, poultry, bread, on grilled or skewered meat and in roasted potato dishes. Try this, add rosemary to lemonade.

Sage

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Comes in whole, crushed or ground form. The herb is distinctively aromatic and fragrant with slightly peppery, piny and bitter flavors. In Britain and Flanders, sage is used with onion for poultry or pork stuffing and also in sauces. In French cuisine, sage is used for cooking white meat and in vegetable soups. Germans often use it in sausage dishes, and sage forms the dominant flavoring in the English Lincolnshire sausage. Sage is sauteed in olive oil and butter until crisp, then plain or stuffed pasta is added. In the Balkans and the Middle East, it is used when roasting mutton.

Generally, you can use it to flavor pork, pork sausage, poultry stuffing, veal, stuffing, and tomato sauces.

Savory

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Available in ground form and gives a piquant flavor to many dishes. It has a strong, slightly peppery flavor and is used to flavor legumes, meat, fish (especially trout), sausage, stuffing, tomato sauces, bean soup, meat loaf, hamburgers, eggs, or poultry.

Southwestern Spice

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A sweet/spicy blend of cinnamon, cumin, cloves, cayenne.

Szechuan Peppers

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Not a true pepper but a dried berry of a prickly ash tree. It has a woody aroma with a spicy, tingly taste. It is an essential ingredient in Chinese 5 Spice. It is considered to go well with fish, duck, and chicken dishes, as well as with fried eggplant.

Tarragon

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It is rich and sweet with an aromatic property reminiscent of anise, due to the presence of estragole. In French cooking, Tarragon is one of the four fines herbs and is particularly suitable for sauces, dressings, meat, poultry, fish and egg dishes.

Thyme

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It has a pungent and sweetly herbal fragrant. Thyme is often used to flavor meats, soups and stews. It has a particular affinity to and is often used as a primary flavor with lamb, tomatoes and eggs.

Turbinado Sugar

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Also known as ‘Sugar in the Raw’. Used in many rubs and sauces because it can take higher temperatures without carmelizing.

White Pepper

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White pepper has a similar but more earthy flavor than black pepper. Used in many dishes, sauces, rubs, and marinades. Experiment to decide how much you like.

Whole Mixed Pickling Spice

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A blend of whole and broken spices, herbs and seeds. In it you find cinnamon, allspice, mustard seed, coriander, bay leaves, ginger, chilies, black pepper, mace and cardamom. Used by some as a rub.

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