Seasonings Boost Flavor as Well as Health ProtectionAmerican Institute for Cancer Research Phytochemicals in Herbs and Spices Fight Cancer, Offer Other Health Safeguards At the International Research Conference on Food, Nutrition and Cancer in Washington, D.C. this week, herbs and spices are being singled out for attention because, although usually viewed as flavor enhancers, they are rich in powerful phytochemicals (plant substances) that can protect against a wide range of cancers, heart disease and other chronic diseases.  "Although many people know that fruits and vegetables are rich in phytochemicals, most don't realize that herbs and spices are a rich source as well, offering important health safeguards," according to Melanie Polk, R.D., AICR's Director of Nutrition Education. "The cancer-protective antioxidant power of herbs and spices is at least as great as that of fruits and vegetables. That capacity, along with their ability to enrich and enliven the flavor of foods, makes them highly valuable staples in the kitchen." At the conference, Polk focused on four seasonings: ginger, oregano, rosemary and turmeric. She outlined the individual phytochemicals they contain and the particular health-protective features of each. Polk also provided cooking suggestions and recipes that capitalize on each seasoning's distinct flavor and the ways they complement certain foods. Herbs Help Protect Against a Wide Range of Cancers and Chronic Diseases "Each herb and spice is distinctive in the particular phytochemicals it contains," says Polk. "Hundreds of phytochemicals have been identified, each highly specialized in the way they can protect our health." Oregano contains quercetin, which has strong antioxidant properties and may be especially protective against breast, ovarian and endometrial cancers. A recent U.S. Department of Agriculture study shows that oregano offers the most antioxidant activity of all herbs examined: 42 times more antioxidant activity than apples, 30 times more than potatoes and 12 times more than oranges. The substance that gives turmeric its yellow color is curcumin, which in cell studies slowed the proliferation of prostate cancer cells. Other studies show protection against cancers of the colon, skin and mouth. Researchers also believe it may be protective against heart disease and Alzheimer's. Rosemary is a rich source of carnosol, a compound with antioxidant, anti-inflammatory and anti-carcinogenic activity. Studies suggest that carnosol detoxifies substances than can initiate the breast cancer process. It may also protect against skin and lung cancers. Fresh ginger contains a pungent substance called gingerol; when ginger is dried and stored, another substance, zingerone, is formed. Both substances are believed to have antioxidant and anti-inflammatory effects and, therefore, may be cancer-protective. In addition to cancer and other chronic diseases, oregano, turmeric, rosemary and ginger appear to provide other health benefits. Polks notes that, "Oregano is believed to have anti-viral and anti-inflammatory properties. Turmeric has been linked to protection against cataracts. Ginger has been used to treat nausea, motion sickness and other digestive ailments." Herbs and Spices Are the Cook's Secret Weapons "In addition to providing great health benefits, herbs and spices can boost the flavor and richness of any dish, and brighten up bland foods," says Polk. "In their fresh more form, they are especially helpful in creating flavor with more depth and complexity. That greater intensity of taste allows us to cut down the amount of salt we use, another important health consideration." Oregano has a slightly pungent taste that holds up well in highly-seasoned dishes. It is widely used in Mediterranean and Latin American cuisines. A popular seasoning for pizza, oregano complements poultry, fish and vegetables like mushrooms, summer squash and green beans. Rosemary can be used in a variety of dishes, from fruit salads, soups and vegetables to meat, especially pork and lamb, and fish. It is especially popular in Italian, Greek and Provençal cuisines. Turmeric has a pleasantly pungent taste and is used for its intense yellow-orange color as well as its flavor. The seasoning is used in many Indian, Caribbean and North African dishes, especially curries. Both fresh and powdered ginger, which have very different flavors, are used in a wide variety of cuisines. Fresh ginger is used in many Asian styles of cooking, primarily with savory dishes like soups, salads, vegetables and entrées. Dried ginger is used primarily in sweet baked goods or other desserts. In choosing between fresh and dried versions of herbs, Polk advises that, in terms of their health benefits, studies show that fresh versions are probably more potent than their dried alternatives. A general rule of thumb for using fresh herbs is to double the amount a recipe calls for of the dried form. Oregano is a classic seasoning for tomatoes, as is basil. Both herbs complement green beans as well as each other in the following dish. Green Beans with Tomatoes and Herbs 1 tsp. extra virgin olive oil In a nonstick skillet, heat oil over medium heat. Add garlic and onion and sauté 5 minutes. Add tomato, basil and oregano. Cook 2 minutes. Add green beans. Cover and cook 6 minutes. Add salt and pepper, to taste. Makes 4 servings. Per serving: 54 calories, 2 g. total fat (less than 1 g. saturated fat), 10 g. carbohydrates, 2 g. protein, 3 g. dietary fiber and 7 mg sodium. In the following recipe, fresh ginger provides a tangy brightness that complements the sweetness of carrots and raisins. Even finicky vegetable eaters will love this dish, which offers great eye appeal as well as rich, flavorful taste. Ginger Carrots 1/2 cup golden raisins In a medium bowl, combine raisins and just enough hot water to cover them. Let stand about 15 minutes. Meanwhile, peel and slice carrots diagonally into 1/2-inch slices. Place in medium pot of boiling water, add ginger and lemon juice. Cook 6 to 7 minutes. Drain. Drain raisins, reserving 3/4 cup liquid, and set aside. In a skillet, melt butter or margarine over medium heat. Add brown sugar and cook 30 seconds. In a separate bowl, mix together reserved raisin water and cornstarch. Add to butter/brown sugar mixture. Cook about 1 minute, or until thickened. Add raisins and carrots and cook 1 minute. Add lemon zest and salt, if desired. Serve immediately. Makes 4 servings. Per serving: 124 calories, 2 g. total fat (1 g. saturated fat), 27 g. carbohydrates, 1 g. protein, 3 g. dietary fiber and 29 mg sodium. Portobello mushrooms are so large, "meaty" and rich tasting, they can easily substitute for the traditional red meat in a burger. Because these mushrooms are full-flavored, the more assertive taste of rosemary and thyme work particularly well with them. Portobello Burgers 4 large Portobello mushrooms Preheat broiler or grill. Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic, rosemary and thyme into slits. In a small bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms cap-side down on pan and broil or grill until soft and browned, about 3 to 5 minutes per side. Sprinkle with shredded cheese, if using. Serve with leafy green lettuce and tomato slices on toasted whole-grain buns. Makes 4 servings. Per serving: 94 calories, 7 g. total fat (1 g. saturated fat), 6 g. carbohydrate, 2 g. protein, 1 g. dietary fiber and 8 mg. sodium. Turmeric works well with other distinctive seasonings in giving this slightly exotic one-dish meal a bold, rich taste. If desired, rice can be used as a substitute for the couscous. Moroccan Chicken 2 Tbsp. extra virgin olive oil In a large Dutch oven or deep pan, heat oil over medium-high heat. Sauté onion until golden, about 6 minutes. Remove with slotted spoon and transfer to plate. Add chicken and sauté, turning frequently, until browned on all sides, about 8 minutes. Transfer chicken to plate and set aside. Add 1/2 cup water to pan, scraping bottom with a wooden spoon to loosen all browned bits. Add tomatoes and cook until softened, about 8 minutes. Stir in turmeric, cinnamon, ginger, honey and salt to taste. Return chicken and onion to pot. Cover tightly and gently simmer until chicken is very tender, about 50 minutes. Serve ladled over hot couscous. Note: Three pounds (48 ounces) of canned, peeled tomatoes (drained and chopped) may be substituted. Makes 4 servings. Per serving: 457 calories, 9 g. fat (1.5 g. saturated fat), 66 g. carbohydrate, 30 g. protein, 6 g. dietary fiber and 675 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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