Shrimp with coconut milk, chile, and curry leaf

SERVES 4 D P C Q 4 tbsp olive oil ½ tsp black or brown mustard seeds ½ tsp fenugreek seeds 1 large onion, finely chopped 2 tsp garlic puree 2 tsp ginger puree 1–2 fresh green chiles, chopped and seeded 1 tbsp ground coriander ½ tsp ground turmeric ½ tsp chili powder 1 tsp…

CHILES

Fiery chiles pack a nutritional and flavorful punch and research shows that they are one of the healthiest spices available. The heat that chiles add to a dish comes from a compound called capsaicin, which is known to relieve the pain and inflammation associated with arthritis. Capsaicin also appears to block production of cancerous cells…

Fish skewers

MAKES 8 D C pinch of saffron threads, pounded 1 tbsp hot skim milk ⅓ cup low-fat plain yogurt 1 tbsp garlic puree 1 tbsp ginger puree ½ tsp salt (optional) ½ tsp sugar juice of V lemon ½–1 tsp chili powder ½ tsp garam masala 1 tsp ground fennel seeds 2 tsp chickpea flour…

FENNEL SEEDS

Anise-flavored fennel seeds have an appetite-suppressant effect, making them useful for dieters. They may also calm the digestive system. Fennel seeds come from both the fennel herb and the fennel vegetable bulb. They have long been regarded as an aid to weight loss because they are said to reduce appetite when consumed as fennel tea….

Thyme, rosemary, and lemon oil

MAKES GENEROUS 1 CUP  V D P C 10–15 fresh thyme sprigs (each about 5 inches/13 cm long) 5 fresh rosemary sprigs (each about 5 inches/13 cm long) zest of 2 lemons generous 1 cup canola oil Method 1. Preheat the oven to 300°F/150°C. Remove the leaves from the thyme and rosemary sprigs. Cut the…

THYME

This herb may be tiny but, with an antioxidant action in the top ten of all herbs, it packs a huge health punch. The evergreen leaves of thyme have a powerful, aromatic flavor and strong antioxidant action because of the volatile oils and plant compounds they contain. The most important of these is thymol oil….

Green leaf and herb jam with olives

SERVES 4 V D P C 8 oz/225 g fresh baby spinach leaves handful of celery leaves 3 tbsp olive oil 2–3 garlic cloves, crushed 1 tsp cumin seeds 6–8 black olives, pitted and finely chopped 1 large bunch of fresh flat-leaf parsley leaves, finely chopped 1 large bunch of fresh cilantro leaves, finely chopped…

CILANTRO

The leaves of cilantro are antibacterial, antiinflammatory, and can significantly improve the blood cholesterol profile. Cilantro has a reputation for being high on the list of the healing herbs. Research has shown that when cilantro was added to the diet of diabetic mice, it helped stimulate their secretion of insulin and lowered their blood sugar….

Tuna with green sauce

SERVES 4 D C Q 4 fresh tuna steaks, about ¾ inch/2 cm thick olive oil, for brushing salt and pepper lemon wedges, to serve Green sauce 2 oz/55 g fresh flat-leaf parsley, leaves and stems 4 scallions, chopped 2 garlic cloves, chopped 3 anchovy fillets in oil, drained 1 oz/30 g fresh basil leaves…

OREGANO

Pungent oregano is the herb highest in antioxidant activity, helping to prevent food poisoning bacteria and boost the immune system. According to tests carried out by the United States Department of Agriculture, oregano has more antioxidant activity than any other herb. The herb has demonstrated forty-two times more antioxidant activity than apples, twelve times more…

Garlic and sage bread

MAKES 1 LOAF V C 1¾ cups strong whole wheat bread flour, plus extra for dusting 1 package active dry yeast 3 tbsp chopped fresh sage, plus fresh leaves, to garnish 1 tsp sea salt 3 garlic cloves, finely chopped 1 tsp honey ⅔ cup lukewarm water canola oil, for brushing low-fat cream cheese, to…

SAGE

Rich in beneficial compounds, sage helps to slow down the aging process and minimize symptoms of arthritis and asthma. Native to the Mediterranean, sage has been used for thousands of years and has one of the longest histories of use of any medicinal herb. It contains a variety of volatile oils, flavonoids, and phenolic acids….