Monthly Archives: May 2016

Is It Coriander Or Cilantro?

Many people may not realize that coriander and cilantro are actually the same thing. An herb that is part of the same botanical family as carrots and parsley. Sometimes it's even referred to as either Chinese or Mexican parsley.

Can you taste it?

Coriander and cilantro are actually both part of the same plant. Cilantro refers to the leaves while cilantro is the seeds. Cilantro is used a lot in Mexican and Tex-Mex cuisine but can also be found in Middle Eastern dishes. One of my favorite ways to use it is in Quinoa Tabbouleh. Coriander is also used in Mexican dishes but also tends to feature heavily in curries. Adding it to a stew or soup is a great way to spice it up and add a new level of flavor.

One of the most unusual things about cilantro is the taste. While many people love and enjoy it, there are those to whom it tastes soapy. It turns out this may be due to a particular genetic trait. They examined this on SciShow

Health benefits

In addition to being tasty, cilantro and coriander have some wonderful health benefits. High in vitamin K, A, and C, as well as folate and potassium. It's also a powerful detoxifier and anti-inflammatory herb. And it is being studied for it's ability to lower cholesterol and blood pressure while supporting cardiovascular health.

The infographic below lists some more health benefits for this amazing herb. Easy to grow at home, put it in an 8-10″ deep pot in a sunny, easterly or southerly window. Plan new seeds every two to three weeks to ensure a constant supply of cilantro. Let some go to seed in order to harvest coriander.

Infographic courtesy of http://www.medicinalplants-pharmacognosy.com/

Boost Nutrition With Herbs

by Miragarden, herbs and spices, nutrients

When it comes to fresh product most of us think fruits and vegetables. Not everyone remembers to include herbs in that category, however they are a great added source of nutrients. Herbs boost nutrition because they are a nutrient dense food with vitamins and minerals. Many of them are even a source of anti-oxidants. Aim for 2-4 tablespoons of herbs per day for a healthy boost to your diet.

fresh vs. dry

When using herbs it's important to remember that there is a big difference between fresh and dry. The ratio is one to three; one part dry or three parts fresh. So if a recipe calls for 1 tablespoon of fresh herb (such as basil) you can substitute 1 teaspoon of dry. Remember there are 3 teaspoons in a tablespoon. Be sure to read your recipe carefully and scale up or down properly.

nutrition boosts

As mentioned above, different herbs have different nutrient values. The table below shares the health boosting properties of ten common herbs used in the kitchen.

Herb	Nutrition	Health Benefits
Parsley	high in vitamins C, K, and iron, this is also an antioxidant and a powerful detoxifier	an immune system booster, parsley is supportive for bones, the nervous system. also beneficial for kidney health and blood pressure
Sage	high in vitamin K, highly antioxidant and anti-inflammatory	memory enhancing benefits
Rosemary	rich in vitamins B6, C, A, folate, calcium, iron, and potassium, is also highly anti-inflammatory and antiseptic	beneficial to reduce swelling and aching, rosemary has also been shown to soothe an upset stomach. studies also show it's benefits for lowering the risk of asthma, liver disease, gum disease, and heart disease
Thyme	contains vitamin C, iron, and manganese with anti-microbial, antibacterial, and anti-parasitic qualities	studies show thyme is supportive for coughing, bronchitis, chest congestion, and other respiratory ailments
Oregano	a good source of vitamin K, iron, manganese, and calcium. a good source of antioxidants, oregano is also antibacterial, anti-fungal, and anti-parasitic	supportive for relieving colds and congestion. also shown to be helpful against menstrual cramps, fatigue, bloating, and acne
Tarragon	a rich source of vitamin C	stimulates and supports the digestive system and has been shown to be beneficial for flatulence and constipation. also beneficial for oral health and supporting gums
Dill	high in vitamin C and manganese, a good antibacterial herb	supportive for bladder health, dill is also a natural diuretic. appeas to be effective for supporting blood sugar levels and reducing cholesterol
Basil	rich in vitamins A, K, and manganese as well as having antioxidant and anti-inflammatory properties	supportive for digestion, basil also has been shown to reduce swelling and pain in joints, to promote circulation, and is a mild diuretic
Mint	contains vitamins A, C and folate	has benefits for digestive support against gas, upset stomach, and indigestion. studies have also shown benefits for congestion
Cilantro (aka Coriander)	good source of vitamins K, A, and C, cilantro is highly antioxidant, antibacterial and a power detoxifier	studies have shown benefits for blood sugar and cholesterol levels

growing herbs

Many herbs are easy to grow at home. They can be grown either in a container or directly in the garden. The infographic below provides planting instructions, flavor profiles, and suggested uses. Add a nutrient and flavor boost to your diet by incorporating herbs.

“Herb Your Enthusiasm” on Health Perch

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Hormel’s Vital Cuisine — Ingredient Review

by Miraadditives, gmo, health, labeling, nutrients, reviews, sweeteners

Food niches

Food producers like to target niche markets where they believe they can capitalize on the desire of the consumer in that group to eat according to their needs. Categories may include diet or weight loss products, items aimed at athletes, or those who follow a particular dietary protocol such as Atkins, South Beach, Gluten Free, etc.

The latest target niche is cancer. Hormel Foods, in partnership with the Cancer Nutrition Consortium, has developed a line of Ready To Eat (RTE) foods aimed at those undergoing cancer treatment. Often people in this situation experience a wide range of issues when it comes to their food. These can include lack of appetite or a change in tastes and eating sensations. Coupled with a lack of energy, plus the physiological changes of treatment this often leads many people undergoing cancer treatment to be undernourished. They frequently do better with nutrient dense, higher protein meals.

What's in the box?

Unfortunately the choices developed by Hormel Foods do not represent the best options for nutrition as many of the ingredients are less than desirable. Some are even known to cause cancer. This is a rather upsetting thought when one considers that the item is aimed at those going through treatment for cancer who are presumably have a weaker immune system. Below is a slideshow highlighting examples from the Vital Cuisine line.

I find it astounding and rather appalling that a company would put ingredients known to cause cancer into a food product designed for those going through this very condition.

What to eat?

As mentioned above, the best food choices for those who are undergoing treatment for cancer are real, nourishing, nutrient dense foods. I always encourage people to read the label. When dealing with a health-care crisis this becomes even more important. While it may be overwhelming to learn how to understand the body's nutritional needs when dealing with cancer, there are resources out there. A couple of my favorite books are:

The Cancer Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz

The Whole Food Guide for Breast Cancer Survivors: A Nutritional Approach for Preventing Recurrance by Edward Bauman and Helayne Waldman

The idea of niche marketing for specific health conditions is quite probably a new category of foods. Who knows, we may find ourselves seeing foods designed to support those with arthritis, gout, or ulcerative colitis on the shelf next. As always it is important to look past the hype and the labeling. Be informed, read the label, and eat well.