Mint

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Mint:

Mint, also called "mentha", is an aromatic perennial herb.  Mint belongs to a large family with over thirty species.  All mints prefer and thrive near pools of water, lakes, rivers, and in cool moist spots in partial shade.  In general mints tolerate a wide range of conditions, and can even be grown in full sun.  Mint very often grows wild.

 

Known in Greek mythology as the "herb of hospitality", mint was used as a room deodorizer.  Today it is more commonly used for aromatherapy through the use of essential oils.  The mint leaf, fresh or dried, is the culinary source of mint.  The leaves have a warm, fresh, aromatic, sweet flavor with a cool aftertaste.  The most common and popular mints for cultivation are peppermint, spearmint, and more recently apple mint.

 

Mint essential oil and menthol are used extensively as flavorings in breath fresheners, drinks, antiseptic mouth rinses, toothpaste, chewing gum, desserts, and candies.  Mint oil is used as an environmentally friendly insecticide to kill wasps, hornets, ants, and cockroaches.   Today naturalists employ peppermint to treat gallstones, irritable bowel syndrome, and the common cold.  Mint is a great aid to digestion and for settling the stomach. 

 

When I was growing up living in Brooklyn, the family (Grandpa and the three sons, my father being  the youngest) bought a summer bungalow out on Long Island to use for weekends and the summer.  It was a beautiful place on a corner lot with a hedge that around the property.  It had a screened porch in the front where we would eat.  In the backyard it had an old fashioned hand operated water pump, still functional,  and back in the comer an actual functioning outhouse.  Fortunately, there also was indoor plumbing, but the pump and outhouse lent ambience to the place.  Well, near the pump was a patch of  mint growing wild.  The aroma was intoxicating.  Now whenever I smell fresh mint it brings me back to the "Clinton Street house" as we called it.

 

Mint leaves are used in teas, beverages, jellies, syrups, candies, and ice cream.   Mint is also traditional with lamb dishes.  Alcoholic drinks sometimes feature mint for flavor or garnish, such as in the mint julep and the mojito.  Crème de menthe is a mint flavored liqueur.  Fresh mint adds refreshing flavor when snipped over peas, fruit, or lettuce salad.

 

Mint is available year round being grown outside or in hothouses.  Choose bright green unwilted leaves.  Wrap dry leaves in an unsealed plastic bag and keep in the refrigerator for a up to several days.  So add a little mint!

 

Eat up and enjoy!

Summer Squash

Summer Squash:

About:

Summer squash are a subset of squashes that are harvested when immature, while the rind is still tender and edible.  Nearly all summer squashes are varieties of "Cucurbita pepo" though not all Cucurbita pepo are considered summer squashes.  Most summer squash have a bushy growth habit, unlike the rambling vines of many winter squashes.  The name "Summer Squash" refers to the short storage life of these squashes, unlike that of winter squash.  

Varieties:

Summer squashes include:

• Cousa squash, a pale colored zucchini variety
• Pattypan squash (Scallop squash)
• Tromboncino or Zuchetta
• Yellow crookneck squash
• Yellow summer squash
• Zucchini (courgette)
• Immature Ridge gourd luffa

By contrast winter squashes include:

• Acorn squash
• Big Max
• Butternut squash
• Kabocha Red kuri squash
• Spaghetti squash
• Turban squash

History:

Scientists have found squash seeds (including summer squash seeds) preserved  in Mexican caves for more than 10,000 years.  Domestication of summer squash originated in Mexico and Central America.  Cultivation of squash (including summer squash) quickly became popular in North, Central, and South America.  Native Americans often referred to squashes as the "three sisters" alongside corn (maize) and beans.  Columbus brought back squash from North America to Spain.

Commercial production of squash now takes place worldwide..  The U.S., China, India, and Russia are among the largest producers.

Health Benefits:

As an excellent source of manganese and a very good source of vitamin C  summer squash provides us a great combination of conventional antioxidant nutrients.  Summer squash also contains an unusual amount of other antioxidant nutrients including the carotenoids lutein and zeaxanathin.  These antioxidants are especially helpful in protection of the eye including against macular degeneration and cataracts

The presence of B-complex vitamins in summer squash is related to healthy blood sugar regulation.  Included are the B-vitamins folate, B6, B1, B2, B3, and choline.  Also important in blood sugar metabolism are the minerals zinc and magnesium as well as omega-3 fatty acids, all provided by summer squash.  The presence of Omega-3 fats in the seeds of summer squash, the presence of anti-inflammatory carotenoids like lutein and zeaxanthin, and beta-carotene, and the presence of anti inflammatory polysaccharides like hemogalacturonan make summer squash a natural choice for protection against unwanted inflammation.

The combination of antioxidant and anti-inflammatory nutrients in summer squash is a very logical nutrient combination for providing anti-cancer benefits.

Selecting and Storage:

Choose summer squashes that are heavy for their size, and have shiny, unblemished rinds.  The rinds should not be very hard since this indicates the squash are over mature and will have hard seeds and stringy flesh.  Choose squash that are average in size as overly large may be fibrous and overly small may have inferior flavor.

Store unwashed squashes in an air-tight container in the refrigerator, where they will keep for about 7 days.

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Zucchini, Mint, and Yogurt Spread

1 large zucchini sliced lengthwise  and cut into 1 inch half moons

2 TBS olive oil

1/2 cup Greek yogurt

3 TBS fresh mint, roughly chopped

zest of 1/2 lemon

salt and pepper 

green olives for garnish

Heat oil in skillet over medium heat.  Sprinkle zucchini with salt and pepper and add to pan.  Cook for about 5 minutes turning so both sides are browned.  Remove from heat.

Once zucchini is cooled to  room temperature place in food processor.  Add mint and lemon zest (reserving some of both for garnish), pinch of salt, pepper and yogurt.  Pulse until pureed.  

Spread dip onto serving plate and drizzle remaining olive oil and reserved lemon zest and lemon peel. Add olives if desired.  Serve with wedges of pita or sliced vegetables.

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Broad (Fava) Beans

Broad Beans:

About:

The broad bean (Vicia faba) is also known as the fava bean, faba bean, field bean, bell bean, English bean, horse bean, Windsor bean, pigeon bean, and the tic bean.  It is a species of flowering plant in the vetch and pea family.  The fruit of the fava plant is a broad leathery pod, green maturing to blackish brown with a densely downy surface.

Broad beans are generally eaten while still young and tender, enabling harvesting to begin as early as middle Spring.  The immature pods are can also be cooked and eaten, and the young leaves of the plant can be eaten either raw or cooked.  Preparing broad beans involves first removing the beans from their pods.  In some cuisines, particularly in France and the U.S. the beans outer skin is removed through blanching.  In most other parts of the world the skin is not removed.  The beans can be fried causing the skin to split open , and then salted or spiced to produce a savory snack.   Broad beans are rich in tyramine, and this should be avoided by those taking MAOI's which are used to treat depression, Parkinson's disease and several other disorders. 

History:

The origin of this legume is obscure, but it has been cultivated in the Middle East for 8000 years before it spread to Western Europe.  Fava beans have been found in the earliest human settlements.  Remains have been found in Egyptian tombs.  Fava beans were cultivated by the Egyptians, Greeks, and Romans. 

Broad beans have a long tradition of cultivation in Old World agriculture, being among the most ancient plants in cultivation, and also among the easiest to grow.   The are still often grown as a cover crop to prevent erosion because they can overwinter and because as a legume they fix nitrogen in the soil.

My Story:  

 I remember fava beans from my days in my grandfather's store in Brooklyn, NY.  Fava beans were an item that was displayed on the sidewalk display in the front of the store.  There were bushel baskets that were dummied to about 2 inches from the top and product was displayed in that 2 inch area.  The fava beans were of course in their pods.  Every evening at closing time the display would have to be taken down and put in the store.  I remember one time when I was taking down the fava beans and a customer was out there and said to me, "That's some good eating right there!"  

Nutrition:

• Fava beans are very high in protein
• A rich source of dietary fiber
• High in phyto-nutrients such as iso-flavone and plant sterols
• Contain Levo-dopa of L-dopa, a precursor of neuro-chemicals in the brain, such as dopamine, epinephrine, and nor-epinepherone
• Excellent source of folates
• Have good amounts of vitamin B6, thiamine, riboflavin, and niacin
• Are a fine source of minerals like iron, copper, manganese, calcium, magnesium, and potassium

Season:

Fava beans are a winter season crop.  In the market they are available fresh from March until June.

Preparing:

Choose green pods that are not bulging or yellow. Remove the beans from the pod by snapping off a piece of the tip and pulling down the string to open the pod.  Remove the beans.  Place the beans in a pot of boiling water for 30 seconds.  Remove the beans to an ice water bath to stop the cooking.  With your fingers squeeze the beans out from the thick skin.  The beans are now recipe ready. 

Uses:

Fava beans are versatile vegetables. They are good in stews, soups, and stir-fries along with spices, herbs, rice, semolina, peas, carrots, onion, tomato, lamb, poultry, and seafood.  

Favism:

Favism, which gets its name from the fava bean, is a genetic condition affecting a small population with G-6PD enzyme deficiency which compromises the oxygen carrying capacity of the blood.  The condition is triggered in those individuals on eating fava beans or their products in the diet as well as by some drugs and infections.  Prevention mostly includes avoidance of any fava bean products

So..... Eat up!  Enjoy!  I'll show you how.

Simple but good:

Garden Linguine with Ricotta

2 TBS coarse salt

1 lb fresh fava beans, shelled

1 lb fresh or frozen peas

1 lb linguine

1 cup ricotta cheese

1/2 cup grated Parmesan cheese

1/4 cup chopped mint leave, extra for garnish

1/4 tsp fresh ground black pepper

2 TBS extra virgin olive oil

Fill a large stockpot with water add salt and bring to a boil.  Prepare an ice water bath. Lower fava beans in a sieve into the boiling water and boil for 1 minute.  Remove to the ice water bath.  Transfer to a colander and peel and discard the tough outer skins. set aside.  

In the same blanching water blanch peas until just tender (2 - 3 minutes).  Remove and place in ice water. Drain and set aside. 

Discard blanching water and fill pot with fresh water and 1 TBS salt.  Bring to a boil.  Add pasta and cook to al-dente.

In a large bowl combine ricotta, Parmesan, chopped mint and 1/4 tsp pepper.  Just before pasta is finished cooking remove 1 cup of the hot water and add to the cheese mixture and stir.  Drain pasta and transfer to a serving bowl.  Add olive oil and toss.  Add cheese mixture and reserved fava beans and peas.  Toss to combine.  Season with salt and pepper.  Garnish with  mint leaves

  

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Chives

Chives:

About:

Chives (Allium schoenoprasum) are a perrenial plant widespread in nature accross much of Europe, Asia, and North America.  Like garlic and shallots, chives are in the onion family.  They have a mild onion like flavor but fresher and more delicate.   Chives are repulsive to insects in general.  Insects are turned off by the plant's sulfur compounds.  Chives are sometimes grown in gardens to protect flowers and other plants from insects. 

Using:

Chives flavor matches well with eggs, fish, potatoes, salads, shellfish, sole and soup.  Snip fresh chives directly onto baked or boiled potatoes, or into soup.  Chopped chives are good added to cooked carrots, cottage cheese or cream cheese, green salads, cold soups, omelettes, and scrambled eggs.

My Story:

My first remembrance of chives in the grocery store was in a little  3 inch container.  They were live and growing.  They looked like grass.  In later years they were packaged  already cut.  I always liked the idea of the growing chives.  You could make them last a long time.   It was almost like Martha's oil from the bible. 

Difference between Green Onions, Chives and Scallions:

Grocery stores label skinny, green topped onions that have white bottoms as scallions or green onions.  They are usually the same plant, Allium fistulosum.  Chives on the other hand are typically considered an herb since the plant stays pretty tiny yet has a strong pungent flavor that is good as a seasoning in smaller quantities.  It is a different plant, Allium schoenoprasum.

Health Benefits:

Romans used chives  to cure sunburn and soar throat.  Chives have anti-inflammatory properties as well as antibiotic properties.   Research  hints at anti-cancerous properties and shows that chives can fight prostate cancer.   Chives are also shown to be effective in fighting salmonella.   Chives are rich in flavonoids like organosulphides which have anti-cancer and anti-inflammatory effects.   The flavonoid content of chives also contributes to the reduction of high blood pressure and hypertension.

Chives are a good source of beta carotene, which helps to improve eyesight and clear acne.  Chives are high in vitamins C, and E, which have abundant antioxidant properties and help improve the immune system and help the elasticity of blood vessels and skin.  Chives are also rich in folic acid and potassium

Season:

Available year round.  They are easy to grow on a window sill or under a flourescent light.  Snip as needed down to a half inch.

Selecting and Storing:

Choose fresh colored leaves without dark edges or signs of rot.  Chives in good condition can last up to 3 weeks, when placed unwashed in an airtight jar and refrigerated. 

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Corn and Zucchini Salad with Chives:

2 small zucchini, diced

1/2 - 1 tsp.  salt

1 TBS olive oil

1 TBS unsalted butter

4 ears seet corn, kernels shaved off

1 cup minced chives

1/2 cup chopped mint

Placed diced zucchini in a colander set over a bowl and sprinkle lightly with salt.  Set aside.

Heat deep skillet over medium heat and add olive oil and butter.  When butter foams add corn kernels and cook stirring frequently until tender (about 5 minutes).  Rinse zucchini and pat dry, then add to the skillet with chives and mint.  Saute' just until zucchini is tender (about 3 - 5 minutes).

Remove from heat, and season to taste with salt and pepper. 

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Foods That Help You Live Longer

Foods That Help You Live Longer:

These are Foods that are scientifically proven to help you live longer and healthier lives.  The information is from a video posted by Chiropractor Dr. Alan Mandell.

The foods listed foods are anti-inflammatory, high in antioxidants, high in fiber, and also high in Omega 3 fatty acids.  I believe you should include as many of these foods as you can in your diet for a longer and healthier life.  I have included links to posts from this blog next to most of the foods. 

1.  Leafy Greens (spinach, kale, arugula) 

https://fruitandveggiesense.blogspot.com/searchq=spinach   https://fruitandveggiesense.blogspot.com/search?q=kale

https://fruitandveggiesense.blogspot.com/search?q=arugala

2.  Extra Virgin Olive Oil

3.  Walnuts

4.  Avocados   https://fruitandveggiesense.blogspot.com/search?q=avocado

5.  Chia Seeds  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

6.  Oatmeal  https://fruitandveggiesense.blogspot.com/search?q=oatmeal

7.  Bell Peppers  https://fruitandveggiesense.blogspot.com/search?q=bell+peppers

8.  Blueberries  https://fruitandveggiesense.blogspot.com/search?q=blueberries

9.  Apples  https://fruitandveggiesense.blogspot.com/search?q=apples

10.  Hot Peppers

11.  Salmon

12.  Dark Chocolate (more than 75% cacao) https://fruitandveggiesense.blogspot.com/search?q=chocolate

13.  Coffee  https://fruitandveggiesense.blogspot.com/search?q=coffee

14.  Basil and Mint  https://fruitandveggiesense.blogspot.com/search?q=basil

                          https://fruitandveggiesense.blogspot.com/search?q=mint

15.  Green Tea  https://fruitandveggiesense.blogspot.com/search?q=green+tea

16.  Sweet Potatoes https://fruitandveggiesense.blogspot.com/search?q=sweet+potatoes

17.  Garlic  https://fruitandveggiesense.blogspot.com/search?q=garlic

18.  Yogurt  

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Starfruit Revisited

Starfruit Revisited:

About:

Starfruit (Carambola), is a species of tree native to the Philippines, Indonesia, Malaysia, India, Bangladesh, and Sri Lanka.   Carambola has distinctive ridges (usually five) running down its sides and when cut cross-section resembles a star.   The skin is thin, smooth, and waxy, and turns light to dark yellow when ripe.   The entire fruit is edible, and usually eaten out of hand, but it may be used in cooking,  and can be made into relishes, preserves and juice drinks.  The taste of the starfruit has been likened to a mix of apples, pears and citrus family fruits.   Most starfruit comes from Malaysia, but it is also grown in Israel, tropical Africa, Taiwan,  the Caribbean, and throughout South America, as well as California and Florida.

Varieties:

There are two kinds of starfruit: sour and sweet.  The sour variety has narrowly spaced ribs and is used mainly for cooking to give a unique tart flavor to poultry meats, and seafood.   The sweet starfruit has thick fleshy ribs , and is used for eating out of hand or mixed with other fruits in fresh salads.

Health Benefits:

Carambola is rich in antioxidants, particularly potassium and vitamin C,  low in sugar, sodium, and acid.   It is also rich in flavonoids and soluble fiber.   Carambola also contains antimicrobial activities.  Extracts of the fruit proved to have antimicrobial activity against Bacillus cerlus, E. coli, Salmonella typhi, and Staphylococcus aureus. 

Season:

Starfruit are available  from January to May and then again from July to October. 

Selecting and Storing:

  Pick firm, shiny fruit with even color.  Avoid fruit that has brown shriveled ribs.  You may store ripe starfruit at room temperature for 2 or 3 days or refrigerate, unwashed, in a plastic bag for up to a week.  Ripening fruit should be turned frequently to allow all the ribs to turn bright yellow

Using:

When you are ready to use, wash thoroughly in cold water.  Pat dry.  Trim off the ends and any dry edges.  Cut fruit cross way in thin sections.  For a beautiful fruit platter arrange  bright green slices of kiwi, slices of golden starfruit and ripe red strawberries. 

Carambola are a nutritious, low calorie fruit, and are a great addition to many dishes.
Why not try them:

• In fruit, vegetable, or chicken salad
• In stir fry's
• In desserts such as starfruit upside down cake, or added to creme' brulee, or dipped in chocolate
• Blended and added to other juices
• As a chutney combined with other fruit onions, raisins and spices
• As a garnish

Personal Concerns:

Carambola contains oxalic acid which may be harmful to persons sufferings from kidney failure, kidney stones, or to those under kidney dialysis.   If your kidneys are healthy, though,  there is no concern, they filter out the oxalic acid. 

So....... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Carambola and Lettuce Salad

1 head of Romaine Lettuce, washed and dried 

2 large or 3 medium Carambolas sliced

2 TBS Balsamic Vinegar 

4 TBS olive oil 

2 TBS chopped mint 

Salt and pepper to taste 

 On a plate fan out the lettuce leaves, going all the way around making a ring and making a second layer if needed. Larger leaves first and smaller ones subsequently. Lay the carambola slices in the center. Combine the vinegar, olive oil, chopped mint, salt and pepper and drizzle over the salad. or drizzle a little bit over the carambola slices and serve the rest on the side so people can help themselves. This amount can serve four salads as starters or six small ones as a side dish.

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Carrots

Carrots:

I recently wrote about asparagus saying that I associate asparagus with Easter.  A couple of people said they associated carrots with Easter.  Well, I suspect that they associate the carrots with the Easter Bunny.  Actually, rabbits eat the green tops of the the carrot, while we eat the orange root.   Asparagus is a spring vegetable, while locally grown carrots are in season in the summer and fall.  Both vegetables are available year round.  Well, anyway, I've never written about carrots.  So, here goes.

The carrot is a root vegetable.  It is usually orange in color , though purple, red, white and yellow varieties exist.  The carrot has a crisp texture when fresh.  The most frequently eaten part of the carrot is the taproot., although the greens are eaten as well.

The carrot is native to Europe and southwestern Asia.  Today's carrot has been selectively bred for its enlarged and more palatable, less woody-textured edible taproot.   Carrots  get their characteristic orange color from beta-carotene.  Massive overconsumption of carrots can result in carotenosis, a benign condition in which the skin turns yellow.  In fact poultry producers use carrot extracts to alter the color of egg yolk.  Today the largest producer of carrots is China followed by Russia, and then a close third is the U.S.

There are two broad classes of carrot varieties, eastern carrots and western carrots.   Eastern carrots were domesticated in central Asia in the tenth century.  Specimens of eastern carrots that survive today are commonly purple or yellow and often have branched roots.  Western carrots emerged in the Netherlands in the seventeenth century.  They have the orange color from their abundance of carotene.  Today the city of Holtville, California promotes itself as the "Carrot Capital of the World".

Traditional medicine has used the carrot root to increase blood flow to the pelvic area and the uterus, to reduce flatulence, to treat digestive problems, intestinal parasites, and tonsillitus or constipation.   The beta-carotene along with other carotenes in carrots are partly metabolized into vitamin A.  Lack of vitamin A can cause poor vision including night vision, and this can be remedied by adding vitamin A to the diet.

When I started in the produce business carrots came mostly with the tops still attached.  We would give the tops a twist to remove the tops as the bunches were sold.  Today carrots mostly come in a plastic bag with the tops already removed.   We  always were told that carrots were good for your eyes.  My father would say, "You've never seen a rabbit wearing glasses, have you?"

All varieties of carrots contain valuable amounts of antioxidant nutrients.  In a recent study of fruit and vegetable intake by color orange/yellow were found to be most productive against cardiovascular disease, and carrots were found to be the single most risk reducing food.   The anticancer benefits of carrots have been best researched in the area of colon cancer.

Carrots can be chopped and boiled, fried, or steamed, and cooked in soups and stews as well as baby and pet foods.   So called baby carrots or mini carrots are just regular carrots cut down.  Together with onion and celery carrots are one of the primary vegetables used in a "mirepoix" to make various  broths.

Select carrots that are firm , smooth, relatively stright and bright in color. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery.   The trick to storing carrots is to minimize the amount of moisture they loose.  Store them in a plastic bag or wrapped in paper towel in the coolest part of the refrigerator.  They should last a good two weeks.  Carrots should be stored away from apples, pears, potatoes, and other fruits and vegetables that produce ethylene gas, since it will cause them to become bitter.

So....Eat up!  Enjoy! I'll show you how.

Simple but good:

.Minted Carrots with Pumpkin Seeds:

6 medium sized carrots peeled and cut into turned pieces

1/2 tablespoon fresh chopped parsley

1 tablespoon fresh chopped mint

1 tablespoon chopped pumpkin seeds

2 tablespoons lemon juice

extra virgin olive oil to taste

salt and cracked black pepper to taste

Bring slightly salted water to a boil in a steamer.  Steam carrots until al dente'.   Combine rest of ingredients and toss with carrots. 

(Turned carrots: Peel and cut off ends of carrot. Make a diagonal cut1/2 inch from the tip of the carrot.  Turn the carrot so the diagonal cut is going in the opposite direction of you knife. Make another cut.)

Sage

Sage:

About:

Sage (Salvia officinalis) is a small evergreen sub shrub of the mint family used as a culinary herb and also medicinally.  It is native to the Mediterranean.  There are over  500 varieties of sage, most are medicinally useful.  Sage leaves are grayish green in color with a silvery bloom color.  Sage has a savory slightly peppery flavor.  It appears in many European cuisines notably Italian, Balkan and Middle Eastern.  In Britain sage has been listed as one of the essential herbs along with parsley and thyme.   In 2001 sage was named "Herb of the Year" by the International Herb Association.

History:

The Greeks and Romans  were said to have highly prized the many healing properties of sage.  The Romans treated sage as sacred and created a special ceremony for gathering it.   Arab physicians in the 10th century believed that sage promoted immortality.  Europeans of the 14th century used sage to protect themselves from witchcraft.  In China in the 17th century sage was prized for the delicious tea that it makes.  Chinese were said to trade 3 cases of tea leaves for 1 case of sage leaves.

Uses:

Culinary:

Sage is traditionally used to flavor meats, poultry, and cheese dishes.  New potatoes are also excellent roasted with a handful of fresh sage leaves,  a little garlic and olive oil and salt and pepper to taste. 

Medicinal:

Analgesic,  Antibacterial,  Anti-cancer,  Anti fungal,  Antioxidant, Aromatic,  Astringent, Depurative,  Emmenagogue,  Nervine.

Season:

Sage is available year round. grown outside or in hothouses.  Sage is sold fresh, dried whole, or powdered

Selecting and Storing:

Sage is usually sold cut in bunches.  Look for fresh unwilted leaves that are on the green side, the older the leaf, the grayer it looks and the more likely it is to be bitter.  

Sage will keep a day or two if it is kept dry in an open plastic bag.

Quick Serving Ideas for Sage:

• Mix cooked navy beans with olive oil , sage, and garlic and serve on bruschetta
• Use sage as a seasoning for tomato sauce
• Add fresh sage to omelets and frittatas
• Sprinkle sage on top of pizza
• Combine sage leaves with bell peppers, cucumber and sweet onions with plain yogurt as a salad

So..... Eat up!  Enjoy!  I'll show you how.

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Sweet Basil

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Sweet Basil

"Sweet basil" or just "basil" is a culinary herb sometimes known as St. Joseph's wort.  It's Latin name is  "Ocimum basilicum".  Basil is native to India and other tropical regions of Asia where it has been cultivated for more than 5,000 years.  The word "basil" comes from the Greek ("basileus") meaning "king".  In recent times basil has become one of the most recognizable herbs since pesto ( a mixture of basil, pine nuts, and Parmesan cheese) has become popular.

 

Basil has a rich and spicy, mildly peppery flavor with a trace of mint and clove.  You will find basil sold fresh or dried.  Unfortunately the dried basil loses most of its flavor.  One teaspoon of dried basil is equivalent to one tablespoon of the fresh basil.  Some sources state there are more than sixty varieties of basil.  The most common "Genovese" basil has a bright and pungent taste.  Other varieties  have  unique tastes such as lemon basil, anise basil, and cinnamon basil which have flavors that subtly reflect their names. 

 

Growing up in Bay Ridge, Brooklyn I remember my maternal grandmother always had some "basilico" growing in the garden.  On seventy-seventh street  many of the houses had front yards back then.  My grandfather used to grow the most beautiful roses and he had trellises on which they grew.  It was beautiful.  It was in that garden that the basil grew.  There was also a subway station on the corner and people coming home in the evening would sometimes stop and pick one of the roses.  I'll bet some of the Italians would also help themselves to some basil.

 

There has been much research into the health benefits from essential oils found in basil.  In vitro studies have established that compounds in basil oil have potent antioxidant, antiviral, and antimicrobial properties and potential for use in treating cancer.  Basil is an excellent source of vitamin K and a very good source of iron, calcium and vitamin A.  It is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium. 

 

Basil is commonly used fresh in cooked recipes , added at the last moment.  Basil is the ultimate complement to tomatoes, but also pairs well with garlic and olives.   Most other herbs tend to overpower basil's flavor and aroma but oregano is most often used with basil.  Other good combinations are rosemary and sage.  Basil stimulates the appetite and helps curb flatulence.   Basil pesto is most often served with pasta.

 

Choose basil that looks vibrant with deep green color.  Avoid dark spots or yellowing as well as wilting.  Basil can be kept in the refrigerator for short periods wrapped in slightly damp paper towel.  It can be frozen whole or chopped in airtight containers or in ice cube trays covered with water or stock.

 

Basil plants are readily available at your local supermarket.  They like the warm weather and will do well if kept on the porch.  Just remember to water frequently and pinch off the ends when they begin to flower. 

 

So, eat up, enjoy, I'll show you how.

 

Simple but good:

 

Basil Pesto:

 

4 cups packed basil leaves

1/2 cup extra virgin olive oil

1/4 cup toasted pine nuts

2 cloves of garlic

1/4 teaspoon  salt

1/4 cup Parmesan cheese

 

Place all ingredients except olive oil and Parmesan cheese in a blender.  Blend while adding the olive oil until completely blended.  Stir in the Parmesan cheese.

 

 

Rosemary

Rosemary:

About:

Rosemary, Rosarinus officinalis, is a woody perennial herb with  fragrant evergreen, needle-like leaves and white, pink, purple, or blue flowers native to the Mediterranean region.  It is a member of the mint family, Labiatae.  Its leaves look like flat pine-tree needles deep green on top and silver white on the underside.  Rosemary has a unique pine-like fragrant flavor that is balanced by a rich pungency,  a combination that evokes both forest and sea. 

Uses:

Rosemary is used as a decorative plant in gardens and has many culinary and medicinal uses.   Rosemary leaves are used as a flavoring in foods such as stuffings, and roast lamb, pork, chicken, and turkey.  The leaves, both fresh and dried, are used in Italian cuisine..  Herbal tea can be made from the leaves.  Rosemary oil is used for purposes of fragrant bodily perfumes or to emit an aroma into a room.  It is also burned as incense and used in shampoos and cleaning products.  

History:

According to legend rosemary was draped around the Greek goddess Aphrodite when she rose from the sea.  The Virgin Mary is said to have spread her blue cloak over a white-blossomed rosemary bush when she was resting and the flowers turned blue. The shrub then became known as the "Rose of Mary".  Rosemary has a very old reputation for improving memory and has been used as a symbol of remembrance during weddings, war commemorations, and funerals in Europe and Australia.

Nutritional Content:

Rosemary is high in iron, calcium and vitamin B6.  It is also a good source of vitamin A.  Rosemary contains a number of potentially biologically active compounds including antioxidants.  Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion.  It has been shown to increase blood flow to the head and brain, improving concentration. 

Medicinal Uses:

Rosemary is used for digestive problems including:

• heartburn
• intestinal gas 
• liver complains
• gall bladder complains
• loss of appetite

It is also used for gout, cough, headache, high blood pressure, and age-related memory loss.

Rosemary is used topically for:

• preventing and treating  baldness
• treating circulation problems
• toothache
• eczema
• joint or muscle pain such as sciatica, myalgia, & intercostal neuralgia

Rosemary is used as antiseptic and anticellulite, wound healing, in bath therapy and as an insect repellent.  

Selection and Storage:

Whenever possible choose fresh rosemary over dried for its superior flavor.  The sprigs should look vibrantly fresh and should be deep sage green, and free from yellow or dark spots.  Store fresh rosemary in the refrigerator wither in its original package or a slightly damp paper towel, where it will keep for several days.  Dried rosemary should be kept in a tightly sealed container in a cool, dark, and dry place, where it will keep fresh about 6 months.

So..... Eat up!  Enjoy!  I'll show you how.

Serving Ideals:

• Add rosemary to omelets and frittatas
• Use rosemary to flavor chicken and lamb dishes
• Add rosemary to tomato sauces and soups
• Puree rosemary with olive oil as a dipping sauce for bread
• Add rosemary to just about any vegetable for roasting, especially potatoes

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Thyme

Thyme:

About:

Thyme is am evergreen herb with culinary, medicinal, and ordinary uses.  The most common variety is "Thymus vulgaris".  Thyme is of the same genus as the mint family and a relative of the orjano genus Origanin.  There are about 60 different varieties of thyme including French (common) thyme, lemon thyme, orange thyme, and silver thyme.  Fresh thyme is commonly sold in bunches of sprigs.  A sprig is a single stem. 

History:

Ancient Egyptians used thyme for embalming.  The ancient Greeks used it in their baths and burned it as an incense in their temples, believing it was a source of courage.  The spread of thyme throughout Europe was thought to be due to the Romans, as they used it to purify their rooms and to give an aromatic flavor to cheese and liqueurs.  In the European middle ages the herb was placed beneath pillows to aid sleep and ward off nightmares.  During this period women would give knights and warriors gifts that included thyme leaves, as they were believed to bring courage to the bearer.  Thyme was also used as incense and placed in coffins during funerals, as it was supposed to assure passage into the next life.  

My Story:

My first introduction to thyme was in my maternal grandmother's kitchen.  When I was small we lived upstairs from her and my grandfather in a three story house in Brooklyn, New York.  I would often go down stairs and spend time with them.  Well, she pronounced thyme with the soft "th" sound, as in "thank", which of course is incorrect.  Every time I use thyme I think of her. 

Nutrition:

Thyme is an excellent source of vitamin C and a very good source of vitamin A, and a good source of iron, manganese, copper, and dietary fiber.

Health Benefits:   

Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis , and chest congestion.  Thyme also contains a variety of flavonoids, which increase its anti-oxidant capacity and combined with its status as a good source of manganese give thyme a high standing on the list of anti-oxidant foods.  The volatile oil components of thyme have also been shown to have antimicrobial activity against a host of different bacteria and fungi.  For thousands of years herbs and spices have been used to help preserve foods and protect them from microbial contamination, now research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated food.  Adding fresh thyme and/or basil to your next vinaigrette will not only enhance its flavor of your fresh greens, but will help to ensure they are safe to eat.

Season:  

Both fresh and dried thyme are available in your local supermarket throughout the year.      

Selecting and Storing:   

Select sprigs of thyme with fresh green leaves with no traces of black.  Store in the refrigerator  unwashed loosely wrapped in an unsealed plastic bag.

Using:      

Use thyme on poultry and fish, and in stuffing.  Whole sprigs can be placed in the cavity of poultry before the bird is put in the oven for roasting - either alone or combined with other aromatics such as celery, onion, and parsley (remove before serving).

So..... Eat up!  Enjoy!  I'll show you how.

Enjoying Thyme:

1. Add thyme to your favorite pasta sauce    
2. Add to omelets and scrambled eggs  
3. Season hearty beans such as kidney beans, pinto beans and black beans with thyme
4. Place sprigs of thyme on top of the fish and in the poaching liquid when poaching fish 
5. Season soups and stock by adding fresh thyme

                                                                                                                                                                                                               

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