Perfect Herb/Spice & Oil Combinations

Learn How To
Optimize Their Flavours and Health Benefits

ombining Herb/Spice and Oil to gain
optimum results for your taste
buds & your health. It is something that not
many chefs would want to share,
since it is revealing their flare
and secrets.

By Omid Jaffari,

Introduction to Perfect Herb/Spice & Oil Combinations

The nutritional value of herb/ spice & oil are extensive, causing many Raw Foodists to utilize them in their daily diets. Herbs and spices have been used for both medicinal and nutritional reasons for generations. And, each specific herb/ spice & oil provides a unique combination of benefits to those who add them to their daily and weekly dietary routines.

Some of the general health benefits of adding herb/ spice & oil into the diet include:

• Cancer prevention
• Antioxidant power fighting the signs of free radical damage in and on the body
• Aiding digestion
• Reduction of the risk of heart disease
• Anti-inflammatory properties
• Reduction in the severity and length of the common cold

While each specific herb/ spice & oil can provide health benefits to the body, combinations can be created in which provide a more targeted health benefit to the body.

This short report gives you information on the top 10 herb/ spice & oil as well as ideas on how to combine them for both a great taste and a significant health benefit.

The Top 10 Herbs and Their Health Benefits

Herbs are commonly used to not only create better tasting food, but to provide the body with a variety of health benefits for thousands of years. The list below contains the top 10 herbs and their associated health benefits for the body.

Basil

Basil is full of Vitamin A, magnesium, iron, calcium and potassium. Its largest health benefits include the promotion of a healthy cardiovascular system and the reduction of free radical damage in the bodies.

Chives

The two largest health benefits of chives include the ability to prevent prostate cancer and the ability to act as an anti-inflammatory agent.

Citronella Grass

The primary health benefits of citronella grass include the ability to reduce both the total cholesterol and LDL levels in the blood as well as to act as an anti-inflammatory agent and an anti-fungal agent.

Coriander

Coriander offers a variety of nutrients in its composition, including iron, thiamine, niacin, sodium, potassium and vitamin C.

Dill

The largest health benefits of dill include the protection against free radical damage and the prevention of bone loss.

Parsley

Parsley provides antioxidant properties which work to fight against the free radical damage on the body. And, it is high in both Vitamin C and folic acid.

Fennel

Fennel acts as an anti-oxidant agent as well as a powerful agent in the ability to promote a healthy immune system as well as a healthy cardiovascular system.

Rosemary

Rosemary is commonly used as an anti-inflammatory and anti-oxidant when ingested into the body.

Thyme

The most significant health benefit of thyme when added into the diet is its high concentration of antioxidants, fighting against the free radical damage within the body.

The Top 10 Spices and Their Health Benefits

Spices are commonly used to not only create better tasting food, but to provide the body with a variety of health benefits. The list below contains the top 10 spices and their associated health benefits for the body.

Tumeric

Tumeric is thought to prevent the formation of cancer cells within the body.

Ginger

Ginger has been shown to reduce motion sickness and nausea when ingested. It has also shown promise in the reduction of arthritis pain and swelling.

Garlic

Garlic has been shown to reduce the duration of colds, to reduce the risk of developing heart disease, to reduce hypertension, to fight against infection and to cure impotence.

Horseradish

Horseradish is a spice that has the following health benefits:

• Expectorant
• Reduction of blood pressure
• Promotion of a healthy immune system
• Anti-inflammatory properties
• Stimulation of the appetite, useful for individuals undergoing medical treatments
• Reduction of blood pressure

Mustard

Mustard is most well known for its ability to promote the appetite and to assist in digestion. It has also been shown to promote blood flow and to assist with blood circulation problems.

Onions

Some of the most prominent health benefits of onion is that it can reduce bacteria, to reduce the duration of the common cold and to assist in breathing problems. It has also been shown to promote a healthy colon, important for so many people.

Red Hot Chili Peppers

The primary nutrient called capsaicin found in red hot chili peppers has been shown to have tremendous cancer fighting properties. In particular, it has shown benefit to prostate cancer patients. In addition to fighting cancer, red hot chili peppers have shown to reduce pain in those who add it as a regular part of their diet.

Cardamom

This spice provides a variety of benefits including:

• The ability to cleanse the kidneys and the bladder
• The stimulation of the digestive system
• Improved circulation
• Stimulation of the digestive system
• Assistance with those who are suffering from bad breath

Wasabi

Wasabi is most well known for its ability to prevent ulcers in those who utilize it regularly in their diet.

Saffron

Saffron works to increase the appetite, to aid digestion and to reduce fatigue in those who ingest it regularly.

The Top 10 oils and Their Health Benefits

Oils are commonly used to not only create better tasting food, but to provide the body with a variety of health benefits and beauty. The list below contains the top 10 oils and their associated health benefits for the body.

Almond Oil

Almond oil is a well known ingredient in a variety of recipes. And, it offers a multitude of health benefits, including:

• Improved circulation
• Promotion of a healthy colon
• The reduction of cholesterol
• Promotion of a healthy immune system
• Reduction of inflammation

Apricot Kernel Oil

Apricot Kernel Oil is known for its high Vitamin E content. It is commonly used as a massage oil as it works to soften the skin. When ingested, its Vitamin A content works to reduce the signs of aging and moistens the skin.

Coconut Oil

Coconut oil provides a number of health benefits to the body, including:

• Promotion of healthy skin and hair
• Prevention of heart disease
• Reduction of cholesterol and the promotion of LDLs
• Promotion of weight loss

Flaxseed Oil

Some of the most significant health benefits of flaxseed oil include:

• Providing a buffer for stomach acids in the body
• Fighting coronary heart disease
• Proving relief for arthritis sufferers
• Cancer preventative
• Addressing a variety of skin problems
• Provides relief for ulcers and irritable bowel syndrome

Hemp Seed Oil

Hemp seed oil is rich in benefits to a person's health, including the following:

Cardiovascular Health - The presence of Omega 6 fatty acids has been shown to promote and maintain cardiovascular health. Omega 6 fatty acids are helpful in the reduction of both cholesterol and triglycerides within the body.

Arthritis – Essential fatty acids in hemp seed oil works to reduce the pain felt by arthritis patients.

Skin Health – The essential fatty acids found within hemp seed oil also work to maintain flexible cell membranes in the skin, working to give a healthier and more youthful appearance.

Grapeseed Oil

Grapeseed oil provides a wealth of health benefits, including the following:

Heart Health - Grapeseed oil works to reduce cholesterol by increasing the presence of HDLs in the body.

Breast Health - Grapeseed oil has shown the ability to reduce swelling in breast cysts, commonly formed in women who are pre-menopausal.

Joint Health - Grapeseed oil has shown the ability to promote health collagen, reducing the pain caused by arthritis.  

Pine Nut Oil

The primary medicinal uses of pine nut oil include:

• The reduction of LDLs in the body, working to fight high cholesterol
• The suppression of appetite, working to help in the reduction of weight

Walnut Oil

Walnut oil is high in two essential fatty acids, Omega 3 and Omega 6. The presence of alpha-linolenic acid has shown immune system boosting properties. And, the oil has shown antioxidant properties, anti-inflammatory properties and antiseptic properties.

Sesame Oil

Sesame oil contains calcium, magnesium, copper, iron, vitamin B1, zinc, vitamin E and fiber. One of its most significant health benefits is thought to reduce and prevent high blood pressure.

Sunflower Oil

Sunflower oil provides the ability to aid the skin in retaining moisture as well as the ability to fight cardiovascular disease due to its high essential fatty acids content.

Herb/Spice and oil Combinations for Best Results.

Top 10 Perfect Herb/Spice & Oil Combination Recipes

In order to unleash the flavors of herbs/spices & oils, consider the following recipes:

Hemp Pesto

• 2 cloves garlic
• 2 cups hemp seed nuts
• 2 cups fresh basil leaves
• 2 tsps tahini
• 1/3 up miso or 1/4 cup Nama Shoyu or 2 teaspoons Celtic sea salt
• 1/8 cuphemp oil
• 3 pitted sun dried olives

Method

Homogenize in a Green Power Juicer or blend in an HP3 or grind in a mortar with a pestle. Garnish with basil crown and chive flower. Toss with zucchi-ghetti.

Health Benefits

Pesto is a favourite that can be utilized in a variety of ways, including as a garnish. When you combine the powerful taste of garlic with a more neutral flavour of basil, you get a flavour that almost anyone will love. And, in terms of health benefits, the garlic works to address heart disease concerns and issues with hypertension, while the hemp oil aids in the fight against cardiovascular disease and arthritis.

Sesame Seed Dressing

• 1 cup sesame seeds
• 2 cups filtered water for soaking sesame seeds
• cup Rejuvelac or filtered water
• cup chopped parsley
• 1 T. fresh oregano, chopped
• 1/4 cup olive oil
• 1/3 cup lemon juice
• 1/4 cup Nama Sh oyu or 11/2 t. Celtic sea salt

Method

Soak seeds in water for 2 hours. Drain. In blender, combine seeds and other ingredients. Blend until creamy.

Health Benefits

Sesame dressing is a summer favourite, offering a light and fresh taste when used on green salads. The health benefits of this dish are numerous. The sesame seeds offer the ability to reduce high blood pressure, while the parsley provides antioxidant benefits. And, antioxidant benefits act as a cancer preventative and can assist the body in its fight against free radical damage.

Green Dressing Dip

• 1/3-1/2 C soaked almonds
• 1 bunch cilantro
• 1/3 bunch parsley
• 1-2 cloves garlic
• juice of 1/2 lemon
• 1/3 C olive oil
• 1-2 T Nama Shoyu, tamari, Bragg's, or watever salty flavoring you prefer
• 1/3 C water
• 1 t honey
• 1-2 t cumin
• dash or 2 of cayenne

Method

Blend all ingredients together and serve.

Health Benefits

This recipe offers a unique flavour and texture combination. The almonds offer depth with their crunchy texture, the lemon offering a tart flavouring and the honey and oil working to smooth out the flavour, giving it a smooth finish. Some of the health benefits offered by this dish include the parsley's antioxidant qualities, the garlic's ability to fight and prevent heart disease and the olive's oil helping to lower cholesterol by raising HDL levels.

Russian Dressing

• 1 Medium Tomato
• 4oz Coconut Meat
• 2 Tbl Olive Oil
• 2 tsp Honey
• 2 tsp Oregano
• 1 tsp Basil
• * tsp Black Pepper
• 3 Sun Dried Tomato
• * cup water

Method

Blend all ingredients together and serve.

Health Benefits

For something unique, try this Russian dressing. The flavour is a bit surprising as it combines unlikely ingredients such as coconut meat, tomato and herbs. Not only is this flavour great to use for a new taste on salads, but it provides a variety of health benefits. The tomato provides antioxidant benefit, the olive oil promotes the reduction of cholesterol and the basil can promote a healthy cardiovascular system.

Thai Guacamole

• 1 avocado, pitted and peeled
• 1 cup green beans
• 3tbsp lime juice
• 2 tbsp minced ginger root
• 1 tbsp chopped, seeded jalapeno
• 2 tsp minced garlic
• 1 tsp curry
• 1/4 cup minced cilantro.

Method

Puree avocado, beans and lime juice until smooth. stir in all other ingredients.
(To taste- this is VERY garlicky, so if you want, you can reduce the garlic).

Almond butter

• 4tbsp almond flour
• 1tbsp flax flour
• 1 to 2 tbsp olive oil
• orange or almond extract flavor to taste (optional)

Method

Make fresh every time, or refrigerate, the longer it sits the more oil is absorbed, use more oil to make it more spreadable.

Health Benefits

As a substitute for regular peanut butter, utilize almond butter. It can be used on virtually everything that you would typically utilize peanut butter on, including sandwiches, crackers and celery. The health benefits of almond butter include the reduction of cholesterol through the olive oil and the almonds work to improve circulation and to promote a healthy immune system.

Thai Spice Chutney

• 2 Tbl raw carob powder
• 1 Tbl cinnamon
• 1 tsp nutmeg
• 1/4 cup minced ginger
• 1/2 cup olive oil
• 1 Tbl vanilla extract optional.

Method

Combine well in a blender! Store in a jar and keep in the refrigerator.

Health Benefits

To add spice in your life, consider this Thai spice chutney. The carob powder adds interest to more common ingredients such as cinnamon and nutmeg. The health benefits of this recipe include anti-inflammatory properties from the ginger and the promotion of lower cholesterol through the olive oil.

Italian Dressing

• 1 c. sunflower seeds soaked
• 1/4 c. olive oil
• 1/4 c. lemon juice
• 1/2 tsp Celtic sea salt
• 1/2 to 1 tsp dried basil
• 1/2 to 1 tsp dried oregano
• 1/2 to 1 tsp dried thyme

Method

Combine ingredients and serve.

Health Benefits

For a twist on traditional dressing that is great on both salads and pastas, consider this form of Italian dressing. The health benefits of combining these ingredients include the benefits for your cardiovascular health provided by the sunflower seeds, the reduction of cholesterol provided by the olive oil, and the fight against free radical damage provided by the thyme.

Almond Dressing

• 3 Tbl Almond butter
• 1/4 c. water
• 1-3 garlic cloves
• 2 Tbl apple cider vinegar
• 1 Tbl honey
• 1 Tbl Nama Shoyu
• 1/4 c. diced tomatoes
• 2 Tbl grated ginger root
• 2 Tbl cilantro
• 2 Tbl lemon juice

Method

Place all ingredients in blender and blend! Super over spinach leaves.
Makes about 2 cups.

Health Benefits

Many people love almonds and this almond dressing offers a nice, light taste for summer salads. The health benefits of this dish are numerous, including the anti-inflammatory properties of ginger, the antioxidant power of tomatoes and the promotion of a health immune system from the almonds.


Sweet and Sour Ginger Dressing

• 1/2 cup apple cider vinegar
• 1/2 cup olive oil
• 1/4 cup shoyu
• 5 tablespoons honey
• 1 teaspoon garlic powder
• 1 teaspoon minced fresh thyme
• 1 teaspoon minced fresh ginger
• 1/8 teaspoon cayenne

Method

Place all the ingredients in a glass jar with a tight-fitting lid and shake to combine. Refrigerate.

Health Benefits

Sweet and sour flavours when combined are popular for most people. So, try this unique ginger dressing and enjoy the flavours and the health benefits of this simple recipe. When you combine these ingredients, you will get lower cholesterol benefits from the olive oil, a reduction of hypertension and heart disease with the garlic, antioxidant benefits from the thyme and anti-inflammatory benefits from the ginger.