Foundations of Nutrition: Culinary herbs: Flashcards
Culinary herbs
Culinary herbs give flavour, aroma and colour to foods, but they are all traditional herbal medicines
* They contain ‘volatile oils’ which are:
o Antimicrobial: inhibiting or slowing the growth of bacteria, yeast and moulds
o Promoting the release of digestive secretions, which in turn boosts the assimilation of nutrients. Also stimulates appetite
o Carminative herbs can reduce peristalsis, relax smooth muscle and thus reduce digestive cramps, gas and bloating
* Culinary herbs need to be central to menu design, as well as taken as an infusions (herbal teas), based on the clients health issues
Carminative = relieving flatulence
Medicinal Effects and therapeutic flavour
As well as supporting digestion, all culinary herbs also have medicinal effects that can be utilised in recipes.
* In the modern West, we need to re-learn the art and science of using culinary herbs to make our recipes not only nutritious, but an explosion of therapeutic flavour
* Energetically, most culinary herbs are warming, because warm promote strong digestive ‘fire’ (Agni in Ayurveda). This is the reason why traditional cuisines are so richly spiced. Even small quantities improve digestive strength, nutrients uptake and general health. In Ayurveda, undigested foods are considered toxins (Ama)
Safety Issues
Moderate quantities of culinary herbs are completely safe and can be enjoyed by people of all ages
* However safety issues apply with higher therapeutic amounts
* Key concerns of pregnancy, breastfeeding and herb- drug interactions. In fact, most culinary herbs are contraindicated in pregnancy and lactation in higher doses. Always check safety using textbooks or reputable internet databases
* Because aromatic culinary herbs relaxes the oesophageal sphincter and stimulate gastric juice secretion, large amounts are contraindicated in acid reflux, gastritis and stomach ulcers
Consumption
Add fresh or dried herbs to juices, smoothies, soups, salads, curries and stews. Be creative!
* For optimum benefits, herbs are best taken three times daily; this keeps plant chemicals at constant therapeutic levels in the body
* Fresh herbs may contain 80% water, so use double the amount for fresh herbs compared to dried
* For all herbs that follow, approximate adult daily levels are suggested, but quantities must be adjusted depending on client palette. Lower amounts over the long term are still highly beneficial
Aniseed
(Pimpinella anisum)
Part used:
* Seeds.
Dosage:
* 1-2 teaspoons daily (Infuse 1 tsp or add to soups and smoothies)
Uses:
* Weak digestion
* Gas, Bloating
* IBS
* Cough
* Asthma
Energetics:
* Warm
* Sweet
Safety:
* Pregnancy
* Lactation
* Acid reflux
* Ulcers
Basil
(Ocimum basilicum)
Part used:
* Leaves
Dosage:
* 3 to 4 tsp daily (Fresh in salads, smoothies and sprinkled on meals)
Uses:
* Weak digestion
* Gas, bloating
* IBS
* Cough, Colds
* Anxiety
* Low mood
* Fatigue
Energetics:
* Warm
Safety:
* Pregnancy, Lactation
* Acid reflux, Ulcers
Black pepper
(Piper nigrum)
Part used:
* Seeds
Dosage:
* ½ - 1 tsp daily (Grind into meals, especially during winter months)
Uses:
* Weak digestion / assimilation
* Poor circulation
* Rhinitis
* Productive coughs
* Viruses
Energetics:
* Hot
* Dry
Safety:
* Pregnancy, lactation
* Acid reflux, ulcers
* Increases uptake of conventional drugs, but also other herbs (particularly turmeric)
Cardamon
(Eiettaria cardamomum)
Part used:
* Seed pods
Dosage:
* ½ - 1 tsp daily (add to curries or chew a pod to increase appetite)
Uses:
* Weak digestion
* Indigestion
* Nausea
* Bloating
* IBS
* Low mood
* Coughs
* Gum disease
Energetics:
* Warm
* Dry
Safety:
* Pregnancy
* Lactation
* Acid reflux
* Ulcers
ChillI
(Capsicum spp)
Part used:
* Fruits, seeds
Dosage:
* ½ - 1 tsp daily (add to recipes to ‘Fire up’ metabolism and circulation)
Uses:
* Poor circulation
* Fatigue, debility
* Ischaemic heart disease
Energetics:
* Very hot
* Dry (depending on variety)
Safety:
* Pregnancy, lactation
* Acid reflux, ulcers
* Inflammatory disease
* Anticoagulant medications
Cinnamon
(Cinnamomum zeylanicum)
Part used:
* Inner bark
Dosage:
* 1-2 tsp daily (infuse or add ½ tsp powder to porridge; deeply warming)
Uses:
* Weak digestion
* Nausea
* Poor circulation
* Insulin resistance
* H. pylori
* Candida
Energetics:
* Hot
* Dry
* Sweet
Safety:
* Pregnancy
* Lactation
* Reflex
* Diabetic drugs
Cloves
(Syzygium aromaticum)
Part used:
* Flower bud
Dosage:
* ¼ - ½ tsp daily (use in winter recipes to warn the system)
Uses:
* Indigestion
* Gas, bloating
* Worms, parasites
* Clove oil contains eugenol, which is a natural anaesthetic (numbs and reduces pain too ease a toothache)
* Anti-inflammatory
Energetics:
* Hot
* Dry
* Spicy
Safety:
* Pregnancy, lactation
Coriander
(Syzygium aromaticum)
Part used:
* Leaves
Dosage:
* 4-6 tsp daily (1 tsp seeds daily for gas/bloating)
Uses:
* Gas, Bloating, IBS
* Fungal infections
* Chelation of heavy metals
* Antiparasitic
Energetics:
* Cool
* Moist (fresh)
Safety:
* Pregnancy, lactation
Cumin
(Cuminum cyminum)
Part used:
* Seeds
Dosage:
* 1 - 2 tsp daily (Add to soups and curries. Best Ayurvedic spice to increase digestive ‘fire’
Uses:
* Weak digestion
* Indigestion
* Gas, bloating, IBS
* Diarrhoea
Energetics:
* Warm
* Spicy
Safety:
* Pregnancy, lactation
* Acid reflux, ulcers
Fennel
(Foeniculum vulgare)
Part used:
* Seeds
Dosage:
* 1-2 tsp daily (1 tsp. infused or chew seeds after meals)
Uses:
* Indigestion
* Gas, bloating, IBS
* GIT spasm
* Cough
* Low breastmilk production
Energetics:
* Warm
* Sweet
Safety:
* Pregnancy
* Acid reflux
Fenugreek
(Trigonella foenum-graecum)
Part used:
* Seeds
Dosage:
* 1-2 tsp daily (Add to curry recipes to regulate blood sugar)
Uses:
* Gastritis
* Constipation
* Insulin resistance
* Low milk production (galactagogue)
Energetics:
* Warm
* Moist
* Bitter
Safety:
* Lactation
* Diabetic medications
