Cooking with Hope

Antioxidant Spices and Recipes

Antioxidants whether in spice or whole food form are great sources of healthy antioxidant concentrates along with delicious flavors in cooking. Here are a few of the spices that have antioxidants in them which help to prevent cancer, state researchers.  Others include: garlic, onion, cloves, paprika, parsley and others. Adding some or all of these spices to your recipes is an easy way to help protect cells against oxidative damage, but they really add great flavor to your foods at the same time. 

Cinnamon

Besides being a great antioxidant, cinnamon in gum freshens your breath and may increase your memory. Cinnamon sticks stirred into water for a few hours make a soothing drink for the throat. The spice contains a water-soluble fiber that soothes and coats the membranes. Cinnamon regulates swings in blood sugar. One teaspoon of cinnamon has the equivalent of one half cup of blueberries. Researchers say it can lower LDL cholesterol and helps with blood sugar and even arthritis pain. When added to food it helps to prevent bacterial growth and food spoilage. It is even said to help in maintaining good memory. 

Mix a teaspoon of cinnamon into a cup of hot chocolate for a fast and tasty beverage.  Stir with a candy cane or peppermint stick.

Cinnamon Baked Apples

4          medium cooking apples, such as Granny Smith or Rome

2            tablespoons brown sugar

½         cup raisins

1 to 2            teaspoons cinnamon

1/3       cup apple cider, juice or water

Cream (optional)

Core apples, and peel a strip from the top of each apple. Put apples in a 2-quart casserole. In a small bowl combine sugar, cinnamon and raisins, spoon filling into centers of apples. Pour apple cider, apple juice or water into the dish. Cover apples with foil.  Bake apples in a 350 degree oven for 20 minutes, uncover and bake for 20 to 25 minutes or until the apples are tender, basting with juices occasionally. Serve warm with cream poured over the apples.

Ginger

Ginger is a delightful spice. It not only adds a spicy taste to food, it also helps to keep the body functioning with its antioxidant properties. Crystallized ginger can be purchased in many grocery shops and aids in digestion and settles the stomach after meals. Ginger aids in relieving motion sickness, morning sickness, nausea, pain, swelling and cold symptoms. Add one half teaspoon ground ginger to a cup of hot tea with one teaspoon honey, stir and serve. The tea may also be chilled

Peach Ginger Glaze for Meat and Poultry

1          cup peach or apricot preserves

1            tablespoon Worcestershire sauce or soy sauce

1            teaspoon fresh ginger, minced

1            tablespoon honey

In a small saucepan stir together all the ingredients and heat over a medium heat for 5 minutes. Let sit for a few minutes, stir and spoon over pork or poultry. Use with your favorite recipe.

Rosemary

Rosemary is used not only used for an antioxidant but as a spice for foods, and is an added herb to lotions, oils and soaps. It is said to help in maintaining good memory and helps to maintain a healthy scalp and skin. Rosemary’s aroma is used in inhalants, room fresheners, cosmetics, candles, perfumes, and so many other commercial products. Research is ongoing for its health benefits for peptic ulcers, gall bladder, cataracts, kidney stones, and various cancers.

Rosemary is easily added to soups, casseroles, rubs, gravies and sauces giving both a wonderful taste and an aromatic smell while cooking.

Rosemary Meat Rub

¼         cup brown sugar

1            teaspoon garlic powder

1            teaspoon onion powder

1 to 2            teaspoons rosemary, ground

A pinch of cinnamon (optional)

Salt and Pepper to taste

Mix all ingredients together and use as a rub on steaks, chops, chicken and fish.

Helpful Hint:  I like to grind my rosemary leaves in the coffee grinder

Oregano

Researchers state that oregano has up to 40 times the antioxidant activity as apples. It is thought to be one of the densest antioxidants of all foods, and contains thymol and carvacrol, which have been shown to inhibit the growth of bacteria. It is a popular herb and is a perfect spice for Mediterranean, Italian and Mexican dishes. Oregano is also known as Mexican wild sage or Mexican marjoram.

Chicken Thighs with Oregano

8          chicken thighs

¼         cup olive oil

3            tablespoons lemon juice

1 to 2            teaspoons oregano

2            teaspoons fresh garlic, minced

½         cup soy sauce

Rinse chicken thighs and pat dry with paper towels. Place in a baking dish not touching each other. In a bowl mix together the rest of the ingredients and pour over chicken thighs. Place in refrigerator and let stand for one hour or more. Turning the chicken occasionally. Bake in a 375 degree oven for 40 to 50 minutes or until done.

Thyme

Thyme is a potent antioxidant and adds wonderful flavor to many dishes. Fresh or dried thyme leaves are widely used in flavoring casseroles, soups, stews, and baked or sautéed vegetables. It is used in marinades, gravies and stuffing. Commercially it is used in soaps, cosmetics and antiseptic ointments. It is also used to relieve pain and helps in calming stress and relieving aches and joint pains.

Thyme Herbed Butter

1          stick butter, softened

1            teaspoon parsley flakes, chopped finely

1            teaspoon thyme leaves, minced

Spread on breads and toast in the broiler, or add to potatoes, and pasta and rice dishes.

Turmeric

Turmeric, also known as a currying powder, is a powerful antioxidant and is also used to reduce inflammation of joints and arthritis. Researchers claim it plays a role in lowering cholesterol levels and, state that turmeric helps to protect the liver from a build up of toxins. Turmeric is used with lamb, beef, vegetables, pickles, and curry dishes.

Egg Salad with Turmeric

6          eggs, hard boiled, shelled, then chopped and mashed

½         cup olive oil mayonnaise

1            teaspoon white vinegar

1            teaspoon granulated sugar

½            teaspoon turmeric

1            teaspoon dried chopped parsley flakes

1 to 2            tablespoons sweet pickled relish

1            tablespoon scallions or green onions, chopped finely

3            tablespoons celery, finely chopped

            Pinch of salt and pepper

            Paprika for garnish

In a bowl combine mayonnaise, pickle relish, vinegar, sugar, turmeric, parsley and mix well. Into chopped and mashed eggs stir in celery and onions, mix and add salad dressing. Chill for several hours to blend spices. Sprinkle with paprika. Serve over lettuce leaves or as lettuce wraps or on whole wheat bread or rolls.

Hope is a retired professor from North Carolina. She resides in Hampstead for the past 13 years, with her husband Vincent, a retired New York City Police Detective. She enjoys cooking and has been awarded numerous ribbons for her breads and has a Blueberry Festival prize for her blueberry cheesecake, which is presently being enjoyed by cruise ship tourists in New Zealand.