At this time of year the fresh herbs in my garden are healthy and strong, ready for inclusion in all sorts of recipes and herb teas. The following article by Food Matters has listed some of the herbs and spices most helpful in reducing inflammation. It is interesting to note that most of these herbs and spices also possess antifungal properties, so these can be beneficial if you are currently working to balance the ratio of your intestinal flora. However, don’t go overboard in using one of these foods if you are also taking an antifungal supplement, since the combination may lead to increased intestinal yeast being killed, thus creating more toxins and increasing symptoms, such as fatigue, low mood or aching joints and muscles. Using the herbs and spices for flavouring meals should be fine, while also benefitting from some of the plants other nutritional qualities. James Colquhoun writes: 

Rosemary

Part of the mint family, rosemary has a scent similar to pine. Often used in Mediterranean cuisine and to accompany lamb dishes, rosemary has a handful of health benefits. Rosemary has been researched by a number of universities to help uncover its anti-inflammatory powers. The health benefits of rosemary include the potential to improve memory, relieve muscle pain, aid digestion and reduce areas of inflammation.

Incorporate rosemary into your life by:
Adding a sprig of rosemary to your tray of vegetables or sprinkling onto homemade potato wedges before roasting in the oven.

Emma’s Comment: This herb is so easy to grow, in a patio pot or a rough piece of garden. I particularly like it with roasted courgettes and tomatoes.

Sage

Like rosemary, sage is a herb also used quite frequently in Mediterranean cuisine. Sage is renowned for its ability to soothe menstrual cramps and digestive discomfort as well as increase circulation. Sage is also known for its naturally occurring antibacterial and anti-inflammatory properties.

Incorporate sage into your life by:

Adding 3 or 4 fresh sage leaves to your favourite herbal tea, or infuse sage leaves into your olive oil to give it a flavour kick and nutritional boost.

Emma’s Comment: Tear 3 or 4 sage leaves and add to ‘bread’ recipes with some finely chopped onion and olives, for a savoury loaf. This can work with a low carbohydrate coconut loaf or a basic rye soda bread.

Oregano

…Oregano many offer you a range of health benefits you may have never considered. Oregano contains a powerful substance called beta-caryophyllene that helps fight inflammation. This herb is said to benefit people suffering conditions such as osteoporosis and arteriosclerosis. On top of it’s anti-inflammatory properties, antibacterial and antifungal properties can also be added to the list of what make oregano one of our top picks.

Incorporate oregano into your life by:
…You can add a teaspoon of oregano to your homemade pasta sauce for a flavoursome, nutritional boost.

Emma’s Comment: Oregano is so versatile. I love sprinkling some fresh or dried oregano over salad with some grated lemon rind (well scrubbed and organic).

Turmeric

A vibrant yellow spice most commonly used in Indian cuisine, it can be found in almost any grocery or health food store. Turmeric has been used for medicinal purposes to treat infections, wounds, colds and liver disease for centuries. Turmeric is arguably one of the most powerful herbs on the planet with over 6,000 peer-reviewed articles proving its benefits.

Incorporate turmeric into your life by:
Adding a pinch of turmeric to scrambled (free-range, organic) eggs or your favorite frittata. Add a teaspoon of turmeric to pumpkin soup or toss through roasted vegetables.

Emma’s Comment: I regularly use turmeric when making cauliflower ‘rice’. Place cauliflower florets into a food processor to make fine ‘grains’. Melt 1 teaspoon of coconut oil in a pan and when melted add 1/2 teaspoon of turmeric and 1 crushed clove of garlic. Stir into the oil and allow to cook for a minute, then tip in the cauliflower ‘grains’. Stir well, add a lid and turn the heat down low. Cook for a few minutes until the cauliflower is tender.

Cinnamon

Cinnamon is a popular spice often associated with baked treats, cereals and smoothies. However, you may not have considered that the teaspoon of cinnamon that you add to your baked treats may doing you more good than you realized. Studies have shown that cinnamon could assist with boosting brain function, fighting cancer, aiding in digestion, supporting weight loss and fighting diabetes.

Incorporate cinnamon into your life by:
Adding a cinnamon quill into your morning  (herb) tea, sprinkling half a teaspoon of ground cinnamon onto your homemade granola or adding a sprinkle of cinnamon into your next bowl of breakfast oatmeal.

Emma’s Comment: See my previous blog on choosing the best quality cinnamon.

Ginger

Pungent, aromatic and a little spicy, ginger is a zesty addition to many Asian dishes. Ginger has an impressive nutritional profile and, as well as being packed full of nutrients, also offers a vast array of health benefits. Ginger has been acknowledged for its anti-inflammatory effects, and as a safe and effective relief of nausea and vomiting, particularly during pregnancy. Ginger may also protect you from a number of cancers including colorectal and ovarian cancer, as well as give your overall immune system a boost.

Incorporate ginger into your life by:
Adding some freshly grated ginger into your next Asian (mild) curry or stir-fry, or combine with olive oil and garlic to make a healthy salad dressing.

Emma’s Comment: I love ginger in vegetable smoothies. Try combining 75g of raw sunflower seeds  and 4 tablespoons of chia seeds(both soaked in water overnight), 2 kale leaves – chopped and stems removed, 1 cm piece of ginger, finely chopped, 1/2 medium organic cucumber, washed and chopped, Juice of 1/2 lime and 8 mint leaves, with 250 ml water – more or less for desired consistency. Blend until smooth.

Garlic

We all know that the downside to garlic is needing to brush your teeth almost immediately afterwards.  But did you know garlic has a long list of health benefits too? Garlic has been used to ease the pain of arthritis, reduce nauseous feelings, reduce inflammation and blood pressure as well as detoxify the body of heavy metals.

Incorporate garlic into your life by:
Adding a minced clove of garlic to mashed potatoes, salsa or stir through pasta sauce.

Emma’s Comment: My favourite use of garlic at the moment is to toss a crushed clove into salad leaves. This adds ‘zing’ to the salad without any other dressing. If everybody eats it then you don’t notice the smell!

Cloves

Cloves come from an evergreen plant and have been used for thousands of years in India and China. Cloves have been praised for their large list of health benefits including aiding in better digestion, antibacterial and anti-inflammatory effects, as well as for boosting the immune system.

Incorporate cloves into your life by:
Adding cloves to hearty soups and stews, or include in hot drinks such as  chai tea (Redbush).