Goji Berries

There are more than forty species of the goji berry, also known as “wolfberry.” The more commonly consumed variety of goji berry is Lycium
barbarum. The berries, small and orange to light red in color, are filled with seeds. The taste is somewhat like a cross between a cranberry and a
cherry. They are shade-dried before packaging. Goji can be eaten raw, cooked, consumed as juice or wine, brewed into a tea, or prepared as a
tincture.

The goji plant hails from Tibet and Inner Mongolia and has a 3,000-year history in Chinese and Eastern medical traditions. The use of goji was first
described in the Chinese Materia Medica, published nearly 2,000 years ago.

Where Is Goji Grown?

The Chinese have been growing goji for thousands of years and the plant continues to be cultivated throughout China and Tibet. Ningxia, located in
northwest China along the Yellow River, is often referred to as the goji capital of the world. There is even an annual two-week festival to honor the
goji berry. It is also grown as a cultivated plant throughout Asia, the Middle East, Great Britain, and North America.

Why Should I Eat Goji Berries?

Although goji contains a wide variety of nutrients and trace minerals, this berry is not especially rich in any one vitamin or mineral. However, its
concentration of the plant chemicals beta-carotene and zeaxanthin more than makes up for any shortfall in nutrient density.

Home Remedies

Whatever ails you! Goji has been used to treat inflammations, skin irritations, nosebleeds, and aches and pains. In Chinese medicine, goji is
recommended for long life, sharp eyesight, and healthy liver function, to boost sperm production, and to improve circulation, among other benefits.

Lifesaver!

HEART HEALTH: Goji fruit extracts significantly reduced blood glucose, total cholesterol, and triglycerides, and at same time markedly

increased high-density lipoprotein (“good”) cholesterol levels after rabbits consumed them for ten days.

INSULIN RESISTANCE: Diabetic rats who were treated with goji for three weeks had significant decreases in triglycerides, weight, and

cholesterol, and had improved insulin sensitivity.

CANCER: An extract of goji stopped the spread and encouraged death of liver cancer cells in a cell study. Another cell study showed that goji

inhibited leukemia cancer cells, and a mouse study showed that goji enhanced the killing effect of radiation therapy.

Tips on Using Goji Berries

SELECTION AND STORAGE:

• Goji can be purchased at Chinese supermarkets and herb shops and health food stores.
• Goji berries are processed into a variety of other forms including juice, powdered, and dried.
• Store in a cool, dry place.

PREPARATION AND SERVING SUGGESTIONS:

• Goji berries can be eaten right off of the vine!
• Wash and then soak dried goji berries for fifteen minutes before eating.
• Dried goji berries can be eaten alone as a snack food or as a great addition to a trail mix.
• Throw a handful of berries into a smoothie.
• Top off hot or cold cereals, stews, or baked goods and cereal bars with some berries.

Ginger

Though often referred to as a root, ginger is actually a reedlike herb that has rough, knotty rhizomes (underground stems). There are several
different varieties to choose from, including the most popular kind, called Jamaican, African/Indian that features a darker skin, and Kenyan varieties
that come in white, red, and yellow.

The origins of ginger can be traced back to southeastern Asia, China, and India, where its use as a culinary spice dates back at least 4,400 years.
Romans brought ginger from China nearly 2,000 years ago and its popularity spread throughout Europe. In the 1850s, many English and Irish pubs
and restaurants featured fresh ginger on every table, much like salt and pepper today. Spaniards brought ginger to the Western Hemisphere,
introducing it throughout South America and Mexico.

 Where Is Ginger Grown?

India, China, Indonesia, Nigeria, the Philippines, and Thailand currently are the main ginger producers. In the United States, ginger is grown mostly
in California, Hawaii, and Florida.

Why Should I Eat Ginger?

Ginger is a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

Home Remedies

Ginger has been used as a home remedy through many generations for treating a variety of conditions. It has been taken internally for loss of
appetite, stomach upset, diarrhea, stomachache, colic, dyspepsia, flatulence, post-surgical pain, motion and morning sickness, general and
chemotherapy-induced nausea, rheumatoid arthritis, osteoarthritis, migraine headache, upper respiratory tract infections, cough, and bronchitis.
Topically, it has been used for treating thermal burns and as an analgesic.

Lifesaver!

MORNING SICKNESS: A double-blind, randomized, placebo-controlled trial found that 125mg of ginger extract consumed four times per day

for four days significantly reduced morning sickness in women less than 20 weeks pregnant. A trial investigated the effect of 1.05 grams of ginger
on nausea and vomiting among women less than 16 weeks pregnant. Fifty-three percent of women consuming the ginger capsule reported a
reduction in both nausea and vomiting associated with pregnancy.

MOTION SICKNESS: Two double-blind studies showed that ginger had a significant effect on preventing and treating motion sickness.

OSTEOARTHRITIS: In a randomized, double-blind study, researchers found that those participants with osteoarthritis who had consumed

ginger extract experienced much greater reduction in knee pain than those in the control group.

CANCER: A mouse study found that the antioxidant 6-gingerol, which gives ginger its flavor, resulted in fewer tumors and their size was

considerably smaller than those of mice who did not receive gingerol.

OVARIAN CANCER: Ginger induced apoptosis (programmed cell death) and autophagy (cells digesting themselves) in ovarian cancer cells.

Ginger was also effective at controlling inflammation, thus stopping the cancer cells from growing.

COLON CANCER: Ginger was found to protect against the formation of colon cancer in mice injected with cancer cells.

 Don’t Throw Me an Anvil!

Ginger has blood-thinning qualities and may be contraindicated if you are on blood thinners. Check with your doctor or a registered dietitian for
advice on the inclusion of ginger.

 Tips on Using Ginger

SELECTION AND STORAGE:

• Ginger can be found fresh, pickled, dried, or in powdered form.
• Choose fresh ginger that is free from bruises, and light brown to cream in color.
• Fresh ginger should be stored at room temperature.

PREPARATION AND SERVING SUGGESTIONS:

• Fresh ginger provides the freshest taste and can be shredded, finely minced, sliced, or grated, and does not have to be peeled.
• Fresh ginger can be successfully substituted for ground ginger and should be done at a six-to-one ratio, fresh to ground ginger respectively.
• The center of the root is more fibrous and contains the most powerful flavors.
• When shredding, be sure to shred in the direction of the fibers.
• Slice fresh ginger and enjoy on top of a bed of lettuce or boil to make a soothing tea.
• Use dried or powdered ginger to spice up any main dish or to make a delicious marinade.
• Use pickled ginger as an accompaniment to main Asian dishes or to beautifully garnish a meal.

Garlic

Garlic is a member of the lily family and is closely related to the onion, shallot, and leek. There are two common classifications of garlic: hardneck
and softneck. Wild garlic is of the hardneck variety; domestic garlic may be either hardneck or softneck. Popular hardneck varieties include Roja,
German Red, and Valencia. Silverskin, artichoke, and Italian are the most popular “softneck” varieties.

Although there isn’t a lot of information about garlic’s history of domestication, inscriptions on the Cheops pyramid in Egypt told of the wonders of
garlic. Indians referred to garlic some 5,000 years ago and Babylonians used it 4,500 years ago. Ancient writings tell of garlic’s use in China as far
back as 4,000 years ago. The center of origin for garlic is thought to be a region that stretches from China to India.

Where Is Garlic Grown?

China and the United States lead in domestic production. Garlic grows wild in central Asia, predominantly in Kyrgyzstan, Tajikistan, Turkmenistan,
and Uzbekistan. Gilroy, California, is often referred to as the garlic capital of the world and every year it celebrates by hosting an annual garlic
festival.

Why Should I Eat Garlic?

Though garlic contains many nutrients, you’d have to eat quite a bit to achieve an appreciable level of nutrition. But what garlic lacks in nutritional
value, it more than makes up with phytochemicals attributed to protecting your body from harm, such as allicin, a bacteria killer; saponin, a
cholesterol soaker-upper; and coumaric acid, a cancer-fighter, to name a few.

Home Remedies

Garlic is the original crime fighter! It battles villains inside and outside the body from vampires to the dreaded “evil eye” (malocchio in Italian) to the
common cold.
Egyptian slaves were fed garlic to keep their strength up. Roman soldiers ate garlic to inspire them and give them courage.

Lifesaver!

ANTIMICROBIAL/ANTIFUNGAL AGENT: Louis Pasteur demonstrated how, under laboratory conditions, garlic killed bacteria and acted as an

effective antibacterial. The amount of allicin produced in one clove of garlic after chopping was found to be effective against killing vancomycinresistant
Enterococci and methicillin-resistant Staphylococcus aureus in two recent studies.

HEART HEALTH: A randomized, double-blind human study found that after 12 weeks of garlic supplementation, low-density lipoprotein

cholesterol (LDL-C) was reduced by eleven percent. In another study involving 261 patients, those taking garlic extract for sixteen weeks had
lowered their cholesterol levels by twelve percent and their triglycerides by seventeen percent. A ten-month study evaluated the effect of aged garlic
extract (AGE) on the lipid profiles of men with moderately high cholesterol. Platelet adhesion and fibrinogen (makes blood sticky, increasing risk of
clotting) was reduced by approximately thirty percent in subjects taking AGE.

REDUCED RISK OF PREECLAMPSIA DURING PREGNANCY: Researchers in London found that garlic may help to boost the birth weight

of babies and decrease preeclampsia complications at birth.

CANCER: Nearly thirty studies have shown that garlic has some cancer-preventive effect. The evidence is particularly strong for a link between

garlic and prevention of prostate and stomach cancers.

Tips on Using Garlic

SELECTION AND STORAGE:

• A “bulb” usually contains between ten and twenty individual cloves of garlic. Fresh garlic should be plump and firm with tight skin.
• Garlic is also available in powder, flakes, and oil form, as well as chopped and pureed versions.
• Store in a cool, dark place—do not refrigerate!
• Frozen: Garlic can be peeled, pureed, and frozen for longer storage.

PREPARATION AND SERVING SUGGESTIONS:

• Peeling, crushing, and cutting garlic increases the number and variety of active compounds including an enzyme called allinase that produces
diallyl disulfide (DADS). Don’t cook with it right away! Scientists recommend waiting 15 minutes between peeling and cooking garlic to allow
the allinase reaction to occur.
• Garlic can burn easily, so brown it carefully.
• Make peeling easy: Press a clove with the broad side of a large knife until the skin splits and then it can be pulled off.
• Roasted: Simply put unpeeled heads of garlic in a roasting pan, sprinkle with olive oil and rosemary, and roast at 350 degrees for 30 to 40
minutes. Elephant garlic is delicious prepared this way.
• Garlic and salads: Rub the salad bowl with a cut clove of garlic before putting in the salad greens.

Flax

Flax is a plant that is native to southwest Asia and southeastern Europe. Its Latin name means “most useful,” as all parts of the flax plant have been
used historically for a variety of purposes. The seed of flax is small and full of oil. It has a nutty flavor and can be used in many different culinary
dishes. Flax is mostly grown for its nutritional value but it also is widely used for various commercial nonfood products such as in paints, ink, and
linoleum.

Flax cultivation can be traced back to 3000 B.C. in Babylon. In fact, linen made from flax fiber was used to wrap Egyptian mummies. About six
hundred years ago, Hildegard von Bingen used flax meal in hot compresses for the treatment of both external and internal ailments. In the United
States, early colonists grew small amounts of flax for home use, but it wasn’t until 1753 that commercial production began. Following the invention
of the cotton gin, forty years later, flax production declined to a minimum.

Where Is Flax Grown?

Canada is the leading producer and exporter of flax, followed by China, the United States, India, the European Union, and Argentina. States with
the greatest flax production in the U.S. include North Dakota, South Dakota, Minnesota, and Wisconsin.

Why Should I Eat Flax?

Flaxseeds are a rich source of omega-3 fats. They are an excellent source of soluble and insoluble fiber, beneficial for regulating cholesterol, blood
glucose, and digestion. Flax is a superb source of lignans, plant compounds that act like a weak form of estrogen. Some scientists believe that
lignans may protect against certain kinds of cancer, particularly breast and colon cancer.

Home Remedies

Flax is known as a “blessed plant” that can bring good fortune, restore health, and protect against witchcraft. Historically, flax has been used to
relieve abdominal pains, coughs, boils, skin abscesses, and constipation.

 Lifesaver!

HEART DISEASE: Women who added fifty grams of ground flaxseed each day for four weeks to their daily diet lowered their total cholesterol by

nine percent and LDL (“bad”) cholesterol by eighteen percent. Flaxseed also reduces inflammatory markers associated with increased risk for
heart disease.

PROSTATE CANCER: Lignans, a fiber compound found in flax, slowed tumor growth in prostate and breast cancer patients.

BREAST CANCER: A mouse study showed that flaxseed may enhance the effectiveness of the cancer drug tamoxifen in halting the growth of

breast cancer. Women with high levels of enterolactone (a weak phytoestrogen), linked to high lignan intake from foods like flax, have been shown
to experience a fifty-eight percent reduction of breast cancer risk.

COLON CANCER: An animal study found supplementation of flaxseed oil to be effective in preventing colon tumor development whereas corn

oil, mostly omega-6 fats, promoted tumor growth.

DIABETES: The addition of flax or components of flax in animal studies slowed the onset of type 2 diabetes and protected kidneys from the

typical damage caused by diabetes.

ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD): A pilot study conducted in India evaluated the effect of flax oil on behavior in

children with ADHD. There was significant improvement in their symptoms, reflected by reduction in total hyperactivity scores.

Tips on Using Flax

SELECTION AND STORAGE:

• Whole flaxseed is available either in bulk or packaged and can be found at health food stores, some supermarkets, or direct from
manufacturers.
• The color of flax makes little difference when it comes to taste or nutritional value.
• Flax oil is sold in liquid and gelatin capsules. Your greatest health benefit is from ground flaxseeds.
• Look for flax-enriched breads and cereals.
• Flax oil should be kept refrigerated. Milled flax may be refrigerated in an airtight container for up to 90 days, and whole flaxseed may be stored
at room temperature for up to one year.

PREPARATION AND SERVING SUGGESTIONS:

• Grind flaxseeds fresh in a coffee grinder whenever possible.
• Do not cook with flax oil as it burns easily. Flaxseed oil works best in cold foods.
• You can sprinkle milled flax on cereal, salads, soups, casseroles, baked breads, and other cooked foods.
• Replace high-saturated-fat ingredients like butter with milled flax. Three tablespoons milled flax equals 1 tablespoon butter, margarine,
shortening, or vegetable oil.
• Replace eggs, too! For every egg, mix 1 tablespoon milled flax with three tablespoons water in a small bowl and let sit for one or two minutes.

Figs

Figs are commonly thought of as a fruit but they are actually inverted flowers with the seeds being the actual fruit. There are hundreds of different
varieties of figs but the most popular are the Celeste, Brown Turkey, Brunswick, and Marseilles. In the United States, the Calimyrna and Black
Mission are most common.

The fig is a symbolic fruit that dates back to ancient and biblical times and is the most frequently mentioned fruit in the Bible. Figs were revered by
Cleopatra for their health benefits, and Greek Olympians not only ate figs but wore them as medals for their accomplishments. Figs were
introduced to the United States in 1669. Spanish missionaries were the first to bring figs to California, planting them in a mission in San Diego in
the mid-1700s. They became known as “Black Mission” figs. The golden-brown Calimyrna (formally known as “smyrna”) variety arrived from Turkey
and was brought to California in 1882.

Where Are Figs Grown?

Turkey and Greece are the leading producers of figs in the world. The United States comes in third place with figs grown in California, Texas, Utah,
Oregon, and Washington. However, one hundred percent of all harvested dried figs and ninety-eight percent of all fresh figs in the United States are
grown in California’s San Joaquin Valley, primarily in Fresno, Madera, and Merced counties.

Why Should I Eat Figs?

Figs are higher in fiber than any other fresh or dried fruit per serving, containing about five to six grams per ¼ cup (about three figs). They are rich in
potassium, calcium, magnesium, and iron, and are also an excellent source of polyphenols, plant-based chemicals thought to play a role in fighting
disease. Research reports that figs are one of the healthiest dried fruits, with “superior quality” antioxidants.

Lifesaver!

SKIN DISORDERS: Figs contain a substance called Psoralens that, when combined with exposure to ultraviolet light, has shown success in

treating several skin diseases and certain forms of lymphoma in some studies.

DIGESTION: Figs are naturally high in fiber and contain digestive enzymes that promote regularity and can aid in digestion.

WEIGHT MANAGEMENT: Fiber may play a role in making people feel full faster and slowing absorption of calories.

HEART HEALTH: Antioxidants called phenols, found specifically in dried figs, decrease damage and mutations to individual cells in the body,

possibly offering a protective effect against heart disease and cancer.

DIABETES: The type of fiber found in figs may reduce the risk of developing adult-onset diabetes (type 2) by slowing down the digestion and

absorption of sugars in foods.

Tips on Using Figs

SELECTION AND STORAGE:

• Fresh figs: Choose figs that are slightly soft and bent at the neck. They can only be refrigerated for approximately 2 to 3 days after harvest.
• Dried figs: The white “frost” that occurs on figs is called “sugaring” and it is a natural occurrence when sugars from the fig rise to the surface.
Keep refrigerated to reduce “frost.”
• Figs also come in juice concentrate and pastes.
• Figs are one of the first recorded fruits to be dried and stored for food. Dried figs can be stored for six to eight months without loss of quality.
Unopened, they will last for up to two years!

PREPARATION AND SERVING SUGGESTIONS:

• For baking and cooking, just snip off the stem and slice, chop, or puree as the recipe suggests.
• Dipping the blade of your knife in hot water helps prevent sticking when cutting.
• Fresh and dried figs can be processed and used in baked products, jams, jellies, and preserves.
• Diced figs are a great topping for salads.
• Mix in chopped figs with oatmeal or on top of any cold cereal.
• Soak figs for thirty minutes, puree, and add to tomato sauce to sweeten it.

Fennel

Fennel is composed of a white or pale green bulb with stalks that are topped with feathery green leaves and flowers that produce fennel seeds. All
parts of the fennel plant are edible. Fennel has a sweet aromatic flavor and aroma. Varieties include Cantino, Fino (Zefa Fino), Herald, Perfection,
Sirio, Sweet Florence, and Tardo (Zefa Tardo). Fennel is popular in southern European cooking.

Fennel is native to southern Europe and southwestern Asia. It was known to the ancient Greeks and spread throughout Europe by Imperial Rome.
Legend has it that the Battle of Marathon, the town for which the famous race is named, was fought in a field of fennel. Greek mythology reveals that
fennel was favored by Dionysus, the Greek god of food and wine, and that knowledge of the gods was passed on to man via a fennel stalk.

Where Is Fennel Grown?

Wild fennel is the form mainly cultivated in central and eastern Europe, while sweet fennel is grown mainly in France, Italy, Greece, and Turkey.
Much of the seed of European commerce comes from India. In the U.S., California and Arizona are the top producers.

Why Should I Eat Fennel?

Fennel is a source of fiber, folate, and potassium. It contains a significant amount of vitamin C. Fennel also contains the phytochemicals anethole
and other terpenoids that have been shown to have anticancer, anti-inflammatory, and digestive properties.

Home Remedies

Chinese and Hindus used it as a snakebite remedy. The seeds are utilized in many herbal medicines to reduce gas and intestinal colic, allay
hunger, and diminish indigestion. In the first century, it was noted that after snakes had shed their skins, they ate fennel to restore their sight. It has
since been used as a wash for eyestrain and irritations. Fennel seed is widely used in India as an after-dinner breath freshener and also to help in
digestion.
Fennel has also been used as a diuretic, to stimulate lactation, and to help with yellow jaundice, gout, and occasional cramps. Chinese medicine
prescribes fennel for gastroenteritis, hernia, indigestion, and abdominal pain, to resolve phlegm, and to stimulate milk production.

Lifesaver!

COLIC: About forty percent of infants who received fennel seed oil showed relief of colic symptoms, as compared to only fourteen percent in the

placebo group.

CANCER: The phytonutrient anethole, which occurs naturally in fennel, has been shown to reduce the gene-altering and inflammation-triggering

molecule called NF-kappa B. It also helps reduce tumor necrosis factor (TNF), a cancer-signaling molecule, thus enhancing cancer cell death.

STOMACH RELIEF: Anethole and other terpenoids have been known to inhibit spasms in the intestinal tract, acting as a gas-relieving and

cramp-relieving agent.

Tips on Using Fennel

SELECTION AND STORAGE:

• Select fennel bulbs that are whitish or pale green in color and firm without signs of damage.
• Store fresh fennel in the refrigerator crisper for up to four days.

PREPARATION AND SERVING SUGGESTIONS:

• The three different parts of fennel—the base, stalks, and leaves—can all be used in cooking.
• Use it for meats and poultry, but even more for fish and seafood.
• Toasting fennel seeds accentuates their flavor. They can be added to meat dishes for an authentic Italian flavor. Sauté fennel seeds with sliced
peppers, onion, and sausage for a quick pasta sauce.
• Fennel is often combined together with thyme and oregano in olive oil–based marinades for vegetables and seafood.

Elderberry

There are over twenty species of elder trees in existence today. Formerly thought to be in the honeysuckle family Caprifoliaceae, elder is now
classified in the Moschatel family Adoxaceae. The flowers, leaves, berries, bark, and roots have all been used in traditional folk medicine for
centuries. The fruit goes into elderberry wine, brandy, and the popular drink Sambuca, which is made by infusing elderberries and anise into
alcohol. When cooked, elderberry can be used to make pies and jam. Raw berries contain hydrocyanic acid (cyanide) and sambucine alkaloids,
which can cause diarrhea and nausea. Their harmful effects can be deactivated simply by cooking the berries.

Elderberry gets its name from the Anglo-Saxon word “aeld” meaning “fire,” perhaps referring to its fiery red branches that hold the berries.
Interestingly, Egyptians used elder flowers for healing burns. Many Native American tribes used elderberry, and its variants, in teas and other
beverages. In the Middle Ages, legend held that its tree was home to witches and that cutting one down would bring on the wrath of those residing
in the branches. As early as the seventeenth century, the British became known for homemade wine and cordials that were consumed for various
health challenges including fighting the common cold. For the past several centuries, reference to the medicinal benefits of elderberry can be found
in a variety of pharmacopoeias throughout greater Europe.

Where Are Elderberries Grown?

Elderberries are grown commercially in the Russian Federation and throughout Europe, particularly in Poland, Hungary, Portugal, and Bulgaria.
They are also grown, on a smaller scale, in North America, in Nova Scotia, New York, Ohio, and Oregon.

Why Should I Eat Elderberries?

The berries contain more vitamin C than any other fruit except rose hips and black currants. Elderberries also contain vitamin A and carotenoids,
flavonoids, tannins, polyphenols, and anthocynanins. Many of these phytochemicals have been shown to be powerful antioxidants with antiinflammatory,
antiulcerative, antiviral, and anticancer properties.

Home Remedies

Hippocrates and other healers have used elderberry as an anti-inflammatory, anti-rheumatic, diuretic, and laxative agent, as well as for the
treatment of dysentery, stomach ailments, scurvy, and urinary tract problems. Warm elderberry wine is a remedy for sore throat and influenza, and
induces perspiration to reverse the effects of a chill. The juice from the berries is an old-fashioned cure for colds, and is also said to relieve asthma
and bronchitis. Infusions of the fruit are beneficial for nerve disorders and back pain, and have been used to reduce inflammation of the urinary tract
and bladder.

Lifesaver!

INFLUENZA: Several studies have shown the effectiveness of elderberry in killing influenza strains A and B. In one study, sixty patients who had

influenza-like symptoms for less than two days were randomized in a double-blind, placebo-controlled study. In those receiving elderberry extract,
less medication was required and symptoms were relieved an average of four days earlier compared to those who had received the placebo. In
another study with an elderberry-treated group, over ninety-three percent of participants experienced significant relief, including the absence of
fever, within two days.

COLITIS: Rats with colitis received an extract of elderberry for one month. Compared to the control group, the elderberry-fed group had a fifty

percent reduction in damage to the colon.

Tips on Using Elderberry

SELECTION AND STORAGE:

• Avoid picking berries that have become overripe. Wash well and strip from the stalks using a dining fork.
• Elderberries can be stored in the refrigerator for up to one week.

PREPARATION AND SERVING SUGGESTIONS:

• They can be frozen, canned, and made into pie filling.
• Elderberries can be added to apple pie or blackberry jam.

Eggs

Any way you crack them, all eggs contain a yellow yolk surrounded by a clear egg white (also known as albumin), all encased in a shell. Chicken
eggs are the most widely consumed type of egg but other kinds such as duck, quail, and turkey are also eaten throughout the world.
When it comes to chicken eggs, there are basically two kinds to choose from: white and brown. White eggs come from hens with white feathers
and white earlobes whereas brown eggs come from hens with red feathers and red earlobes. White and brown eggs have the same nutritional
quality; notwithstanding many claims to the contrary, neither is better than the other. Fresh eggs are graded and sized by the United States
Department of Agriculture (USDA). AA is the highest grade, followed by A and B. Size ranges from jumbo to extra large, large, medium, small, and
peewee.

What came first? We may never know, but what is for sure is that eggs have been around a long, long time. Throughout history, the egg has been
used to symbolize everything from fertility to nobility. Domesticated chickens can be traced back to 3200 B.C. in India. Full-blown egg production in
the Middle East and Asia began as early as 3,500 years ago. Eggs were brought to the Western world in the fifth century A.D. Several hundred
years later eggs were added to the list of foods not eaten during Lent because they were seen as luxurious. On Easter, people were allowed to
begin eating eggs again, which explains their importance and popularity on that holiday.

Where Do Eggs Come From?

As with so many food essentials, China is the world’s largest producer of eggs, meeting its own needs and also supplying eggs to some
neighboring markets. Other big suppliers are India, Mexico, the European Union, and the United States. Iowa, Ohio, Indiana, Pennsylvania,
California, and Texas are, in that order, the United States’ leading producers.

Why Should I Eat Eggs?

The quality of egg protein is the highest of any whole food product, second only to human breast milk. Eggs are also a good source of the amino
acid tryptophan, selenium, vitamin B2, and vitamin B12, and are one of the rare sources of natural vitamin D. Eggs are a good source of choline,
which is important for brain function, gene regulation, and heart health. Eggs also contain lutein and zeaxanthin, two phytochemicals that may
reduce the risk of cataracts and macular degeneration.

Home Remedies

Eggs have been used in a variety of ways for medicinal purposes. One popular remedy for colic consists of beating four to five egg whites and
putting them on a piece of leather, sprinkling the mixture with pepper and ginger, and then placing the mixture over the child’s belly button. The ageold
remedy of mixing one egg, a teaspoon of Worcestershire sauce, a dash of vinegar, a dash of Tabasco sauce, and a little salt and pepper
reportedly has helped many in getting over a hangover. Be aware that from a food-safety standpoint, eating raw eggs is not a good idea!

Lifesaver!

CATARACTS AND MACULAR DEGENERATION: According to one study, people who ate foods high in lutein and zeaxanthin, such as eggs,

had a twenty percent reduction in developing cataracts and a forty percent reduction in developing macular degeneration.

OBESITY: A report in the Journal of the American College of Nutrition presented promising research on the possible “hunger-fighting power” of

eggs. An egg first thing in the morning may lead to reduced calorie consumption for the rest of the day.

Tips on Eggs

SELECTION AND STORAGE:

• Check for cracks before purchasing.
• Look for an expiration date on the side of the carton and only buy eggs that are refrigerated.
• There are varieties of eggs that are rich in omega-3 fats and are actually lower in cholesterol than regular eggs (180mg versus 215mg in a
large egg).
• Store your eggs in the refrigerator and they will stay good for about one month.
• Do not put them in the refrigerator door as they will be exposed to warmer temperatures when the door is opened. Keep them in their original
carton.
• Egg whites freeze fairly well for several months.

PREPARATION AND SERVING SUGGESTIONS:

• Wash your hands, utensils, and work surfaces with hot, soapy water before and after handling eggs to prevent cross-contamination of
salmonella.
• Cook until yolks are firm.
• Don’t keep eggs and egg products out of the refrigerator for more than two hours.
• Eggs are used in French toast, pancakes, quiche, soufflés, salads, and a variety of other dishes.

Eggplant

Eggplant, along with potatoes, tomatoes, and peppers, is a member of the nightshade family. Eggplant hangs from vines on a plant very much like
tomatoes and comes in several widely available varieties such as classic (oval shape with purple color), Italian (small and mauve with white
streaks), Japanese (white with purple streaks), pink, and green. Eggplant can be egg-shaped, oval-shaped, or balloon-shaped with a pear-shaped
end, and has a somewhat bitter taste and spongy texture.

Eggplant is thought to have originated in southeast India around Assam and the adjoining area then known as Burma. From Southeast Asia it was
brought by traders from the Middle East to the Mediterranean in the early Middle Ages. The Moors introduced eggplant to Spain in the twelfth
century and it soon made its way throughout the rest of Europe. Four hundred years later, Spanish traders brought it to the Americas.
It was not until fifty years ago that eggplant was even considered acceptable to eat in the United States because many believed eating it caused
insanity, leprosy, and cancer.

Where Is Eggplant Grown?

Most of the world’s eggplant is grown in China. Italy, Turkey, Egypt, and Japan also produce significant harvests of the vegetable. Florida is the
largest U.S. producer of eggplant, accounting for more than thirty percent of the crop. New Jersey is the second largest, followed by California.
Mexico exports eggplant to the U.S. during the winter.

Why Should I Eat Eggplant?

Eggplant is high in potassium, copper, folate, magnesium, and fiber. It contains flavonoids and phenols such as caffeic acid and chlorogenic acid,
which may fight cancer, viruses, and harmful bacteria, and protect against damage to cells.

Home Remedies

In Asia, the roots are often used for coughs, phlegm, and sore throats. It is believed that crushing a baked, blackened eggplant and applying it to
teeth and gums will promote a healthy mouth. This concoction is also said to stop bleeding gums and nosebleeds. Eggplant has been used as an
antidote for poisonous mushrooms, to reduce hemorrhoids, soothe burns, and relieve cold sores.

Lifesaver!

HEART HEALTH: An animal study in Japan found that an anthocyanin unique to eggplant peels had anti–heart disease attributes. Rabbits with

high cholesterol that were fed eggplant had decreased weight, total cholesterol, LDL cholesterol, and triglycerides.

DETOXIFIER: A cell study found that eggplant triggered enzymes that detoxify and remove drugs and other harmful chemical substances in the

human body.

LIVER CANCER: A cell study found that a component of eggplant called glycoalkaloids killed human liver cancer cells.

 Tips for Using Eggplant

SELECTION AND STORAGE:

• Look for firm, shiny, smooth, deep purple skin. Avoid eggplant with cracked or shriveled skin, and stay away from brown, blue, or yellow
eggplants.
• Eggplant is best used right away, but may be kept in the refrigerator’s crisper drawer for up to one week.

PREPARATION AND SERVING SUGGESTIONS:

• The skin can be peeled with a potato peeler or it may be kept on.
• To tenderize the eggplant and remove some of the bitter flavor, sprinkle the eggplant with salt, let it sit for 30 minutes, and then wash the salt off.
• Eggplant can be baked, roasted, steamed, fried, or sautéed. The eggplant is done when a fork goes through easily.
• Scrape out some of the middle of the eggplant and stuff it with vegetables and cheese, then bake.
• Add eggplant to stir-fry, lasagna, or other pasta dishes.
• Puree eggplant with lemon juice, garlic, and olive oil for a bread spread or vegetable dip.

Currants

Currants are related to gooseberries and are not smaller versions of raisins. The English word “currant” has been used for this fruit only since 1550,
taken from the fruit’s resemblance to the dried currants of Greece, which, in fact, are raisins made from a small seedless grape. The main varieties
available are: red, black, white, green, and pink. Red and black are the most common type and are used for culinary purposes. White currants are
an albino form of the red, and pink currants are a mix between the white and red.

Currants are native to Europe, Asia, and North America. Cultivation began in Europe in the 1500s and the first American colonists began
cultivating them in the late 1700s. The black currant has been known in the United States as a “forbidden fruit” since 1911, when a ban was placed
on the fruit because it caused disease to the white pine tree. Although the ban was lifted in 1966, several states still prohibit growing black currants.

Where Are Currants Grown?

Russia is the number one producer of currants. Poland, Germany, Ukraine, and Austria also grow currants commercially. There is very little
commercial production in the United States; however, Oregon, Washington, and New York grow them at modest levels.

Why Should I Eat Currants?

Currants are an excellent source of vitamin C and fiber, and a good source of calcium, iron, potassium, and vitamins A and B. Currants are rich in
the phytochemical ellagic acid, a phenolic compound that may reduce some cancers and cholesterol, and anthocyanins, which have shown antiinflammatory
and antioxidant properties.

Home Remedies

BLACK CURRANTS: Boiled black currant juice has been used for sore throats. The leaves have been used to reduce fevers and increase

urination. Extract from the bark of the black currant tree has been used for hemorrhoids. Black currant jelly mixed with hot water has been helpful for
colds.

RED CURRANTS: The leaves have been used to relieve pain from arthritic symptoms, sprains, and dislocated bones. The fruit has been used

as a laxative. It has also been used to prevent scurvy. Red currants have also been made into facial masks for firm skin.

Lifesaver!

CANCER: One study found that black currant juice stopped the growth of tumors in mice.

BLOOD PRESSURE: Currant seed oil was given to a group with mildly high blood pressure. Scientists attribute their significant decline in blood

pressure to the gamma-linoleic acid found in the berry.

Tips on Using Currants

SELECTION AND STORAGE:

• Currants come fresh, dried, juiced, and in jams and jellies.
• Choose berries with the darkest colors. Currants can also be bought frozen.
• Keep currants refrigerated and use them within two days. Wash just before use. Fresh currants can be frozen.

PREPARATION AND SERVING SUGGESTIONS:

• Wash the berries in cold running water. Remove stems or leaves. Drain and pat dry.
• Use currants as a garnish for any dish.
• Add dried currants to brown rice.
• Top ice cream with fresh currants or a currant sauce.

Cumin

Cumin is related to coriander and is a member of the parsley family. Some countries consider caraway to be a foreign form of cumin and vice
versa. That is why you may see cumin referred to as Roman caraway, Eastern caraway, Egyptian caraway, and Turkish caraway as you globe-trot
in search of culinary adventure.
The seed component of the plant is what is mainly used as a spice and it is a key ingredient in both chili powder and curry powder. Cumin has a
strong and sharp taste and is ubiquitous in the cuisines of Mexico, Thailand, and Vietnam. It is an inseparable part of the Indian curry masala and is
also one of several spices for meat and poultry marinades in North African, Middle Eastern, and Mediterranean cooking.

Cumin’s origins are thought to range from the eastern Mediterranean region to India. Its use dates back to biblical times. The Romans and the
Greeks used it medicinally—and cosmetically to induce a pale complexion. Cumin also symbolized greed at one time, particularly in the lore of the
Roman emperor Marcus Aurelius, who came to be known privately as “Cuminus.” Much later, in Europe, cumin symbolized faithfulness. In Germany,
guests of a wedding carried cumin, dill, and salt in their pockets during the ceremony to prevent the bride or groom from straying.

Where Is Cumin Grown?

Historically, Iran had been the principal supplier of cumin, but today the major producers are India, Syria, Pakistan, Turkey, and China.

Why Should I Eat Cumin?

Cumin is a source of iron. Rich in essential oils such as cuminaldehyde and pyrazines, cumin is associated with blood glucose–lowering effects.

Home Remedies

Some Middle Eastern countries consider the combination of cumin, black pepper, and honey a natural sexual aid. Cumin seeds mixed with milk
and honey have been used during pregnancy to ease childbirth, reduce nausea, and increase lactation. In traditional medicine, cumin helps aid
digestion. Cumin has antibacterial properties and has been known to protect against hookworm infection. In traditional Indian medicine, cumin
seeds are smoked in a pipe with ghee (clarified butter) to relieve the hiccups.

Lifesaver!

ARTHRITIS: One study showed that rats that were given an extract of black cumin had reduced inflammation attributed to arthritis.

DIABETES: Rats who consumed cumin for six weeks had marked reduction in blood glucose, hemoglobin A1c, cholesterol, and triglycerides.

Researchers also found cumin supplementation to be more effective than glibenclamide (an oral hypoglycemic medication to help control blood
glucose) in the treatment of diabetes mellitus.

COLON CANCER: Cumin added to the diets of rats slowed down the formation of colon cancer cells.

ULCERS: Cumin was found to be highly effective at killing H. pylori, a bacteria associated with stomach ulcers.

Tips on Using Cumin

SELECTION AND STORAGE:

• Because cumin can lose its flavor quickly, fresh-ground seeds are preferable to cumin powder.
• Cumin seeds and cumin powder should be kept in a tightly sealed glass container in a cool, dark, and dry place. Ground cumin will keep for
about six months, while the whole seeds will stay fresh for about one year.

PREPARATION AND SERVING SUGGESTIONS:

• Lightly roast whole cumin seeds to bring out the flavor before using them in a recipe.
• Cumin goes well with chicken.
• Add to legumes such as lentils, garbanzo beans, and black beans.
• Sprinkle on plain brown rice along with dried apricots and almonds for a tasty side dish.

Cranberries

Cranberries are one of three fruits native to the United States and Canada. They grow in fruit beds called bogs. The most common way of
harvesting cranberries is to flood the fruit beds and “beat” the fruit loose using a specialized harvester. The floating fruit is then gathered and loaded
onto trucks for delivery to a receiving station.

Historically used as both a culinary ingredient and as medicine by Native Americans, cranberries first became popular in our culture during the
Revolutionary War. Henry Hall, a war veteran, planted the first commercial cranberry beds in Dennis, Massachusetts, in 1816. Today, cranberries
account for nearly 40,000 acres across the northern United States and Canada, and over 300 million pounds of the berries were sold in 2004 to
become fresh, frozen, juiced, dried, jellied, sauced, and even “pilled” products.

Where Are Cranberries Grown?

They are mainly grown commercially in Wisconsin, Massachusetts, New Jersey, Oregon, Washington, and also in the Canadian provinces of British
Columbia and Quebec.

Why Should I Eat Cranberries?

Cranberries are rich in fiber and are an excellent source of vitamin C and phytonutrients, such as flavonoids and proanthocyanidins (PAC). They
contain more phenolic antioxidants than nineteen of the most popular consumed fruits according to a study published in the Journal of Agriculture
and Food Chemistry.

Home Remedies

A lot of the initial work with cranberries, especially with its role in fighting urinary tract infections (UTIs), was anecdotal. It was mom’s advice and she

knew it worked. Now research is finding that mothers were right all along! The National Institutes of Health has twelve studies underway focusing
primarily on further defining cranberries’ activity against UTIs.
According to Martin Starr, PhD, scientific advisor to the Cranberry Institute, cranberries are not only nutritious but have unique antiadhesion and
antibacterial properties not found in other fruit:
There have been multiple clinical studies done using cranberry juice and it turns out that cranberry has unique antiadhesion properties that
prevent certain harmful bacteria from sticking to cells in our body. This newer concept of antiadhesion is not just limited to UTIs [urinary tract
infections] but potentially other harmful bacteria as well, including those responsible for stomach ulcers and gum disease.

Lifesaver!

CANCER: Multiple studies have found that flavonoid compounds including anthocyanins, flavonols, and proanthocyanidins, found naturally in

cranberries, may be able to fight leukemia, breast, lung, colon, and potentially many other types of cancer.

HEART DISEASE: Flavonoids may also reduce the risk of atherosclerosis. The flavonoid and phenolic compounds in cranberries have been

shown to reduce LDL (“bad”) cholesterol, a known risk factor for atherosclerosis, while potentially raising protective HDL (“good”) cholesterol.
Amazingly, cranberry juice may be as effective in fighting heart disease as using the whole cranberry!

DIGESTIVE HEALTH: Cranberry juice has been shown to inhibit the bacteria associated with peptic ulcers, H. pylori. Though most ulcers are

not life-threatening, H. pylori bacteria has been associated with stomach cancer, acid reflux disease, and gastritis. Cranberries’ properties have
also been shown to help reduce diarrhea.

PERIODONTAL DISEASE: In a study that appeared in the Journal of the American Dental Association, a component of cranberry juice was

demonstrated to have the ability to stop bacteria from adhering to teeth and gums, thus reducing dental plaque and periodontal disease.

Tips on Using Cranberries

SELECTION AND STORAGE:

• Purchase prepackaged in plastic bags. Look for plump, firm, and bright berries.
• Besides raw cranberries, you can also purchase dried (usually sweetened), juice (sweetened and unsweetened), sauce, jelly, and even
cranberry supplements.
• Store cranberries in the crisper section of the refrigerator, in their original bag, for up to four weeks, or in the freezer section for up to six
months.

PREPARATION AND SERVING SUGGESTIONS:

• Unsweetened juice can be rather bitter tasting by itself, so it’s best mixed with equal parts of apple juice or any other sweet juice of choice. It
also comes in the “cocktail” form, sweetened or artificially sweetened.
• Topping a bowl of cereal with a small handful of dried cranberries, tossing in a salad, or including as a focal point to almost any side dish (such
as a cranberry pilaf) adds that “sweet-tart” taste that’s delightful.

Corn

There are five principal classes of corn: dent or field corn, flint corn, pop or Indian corn, flour corn, and sweet corn. Dent is the predominant type
grown throughout the world. Sweet corn is the common “corn on the cob” that we eat today.

Archaeological studies indicate that corn was cultivated in the Americas at least 5,600 years ago. Corn, also known as maize, was domesticated
in Mesoamerica, which in pre-Columbian cultures included southern Mexico, Guatemala, Belize, El Salvador, western Honduras, and parts of
Nicaragua and Costa Rica. Corn spread to the rest of the world after Spaniards came to the Americas in the late fifteenth century and early
sixteenth century. Today, there are over six hundred food and nonfood products made from corn.

 

Where Is Corn Grown?

The United States is by far the largest producer of corn, accounting for forty percent of world production, followed by Canada, China, Brazil, and
many other nations. The “Corn Belt” includes the states of Iowa, Illinois, Nebraska, Minnesota, Indiana, Ohio, Wisconsin, South Dakota, Michigan,
Missouri, Kansas, and Kentucky, with the first four states accounting for over fifty percent of corn production in the United States. About seventy-five
percent of corn produced in the United States is fed to livestock.

Why Should I Eat Corn?

Corn is a good source of fiber, vitamin B1, folate, vitamin C, and pantothenic acid. Corn contains the phytochemicals beta-cryptoxanthin, lutein,
saponins, alkaloids, sitosterol, stigmasterol, malic acid, palmitic acid, tartaric acid, oxalic acid, and maizenic acid, which have heart health and
cancer-fighting properties.

Home Remedies

The entire corn plant has long been used in Native American cultures for medicinal purposes. Cornsilk is a well-studied tea that has diuretic
properties, and, accordingly, has been used for difficult, painful, or frequent urination. Cornmeal boiled with milk has been applied to burns,
inflammations, and swellings. Cornstarch, applied as a powder, may soothe chafing. Cornmeal mixed with castor or corn oil has been used to
relieve skin irritations. In Chinese traditional medicine, corn has been used for gall-stones, jaundice, hepatitis, and cirrhosis. The cobs stripped of
the fruit have been used to treat nosebleeds and unusual uterine bleeding. The hulls have been used to treat diarrhea in children.

Lifesaver!

HEART HEALTH: Corn is high in folate, a vitamin known to reduce homocysteine, an inflammatory marker attributed to heart disease.

LUNG CANCER: Corn is rich in beta-cryptoxanthin, an orange-red carotenoid that may significantly lower the risk of developing lung cancer.

One study evaluated the diet of 63,257 adults in Shanghai, China, finding that those who ate the most crytpoxanthin-rich foods had a twenty-seven
percent reduction in lung cancer risk. Smokers who ate the crytopoxanthin-rich foods were found to have a thirty-seven percent reduction in risk
compared to those who didn’t eat them.

COLON CANCER: Corn is very high in phenolic compounds that may help in preventing colon cancer and other digestive cancers. Corn is also

high in resistant starch that helps promote butyrate, a short-chain fatty acid found in the colon that may be beneficial in fighting colon cancer.

DIABETES: Cornstarch, a component of corn, was shown to improve glucose metabolism in normal and overweight women.

 Tips on Using Corn

SELECTION AND STORAGE:

• Corn kernels come fresh, frozen, canned, and canned creamed.
• Avoid ears of corn with shriveled husks that look burned or have a dark-colored slime in the tassel.
• Leave the husks on and place corn, uncovered, in the refrigerator. Use within a few days for best quality.

PREPARATION AND SERVING SUGGESTIONS:

• Fresh corn can be boiled, steamed, microwaved, or roasted on the grill or in the oven.
• Enjoy cold in salads.
• Use polenta (the Italian word for cornmeal) as a pizza crust for a healthy pizza.
• Use resistant cornstarch to replace up to twenty-five percent of flour to increase fiber content of your baked goods.

Coffee

Coffee comes from an evergreen tree that produces red coffee “cherries.” The process starts by removing the skin of the cherry to reveal a green
coffee “bean.” The coffee beans are then dried and roasted to make a brown bean.
Most coffee consumed comes from either arabica or robusta varieties of beans. Arabica coffee accounts for seventy percent of the world’s
coffee production. It has a mild flavor and is aromatic. Robusta coffee comes from Southeast Asia and Brazil. It has a somewhat bitter taste and
contains about fifty percent more caffeine than Arabica.

Coffee is thought to have originated in central Ethiopia in 850 A.D. and was brought to Yemen, where it has been cultivated since 1000 A.D. Coffee
was mainly used for medicinal purposes until around one thousand years ago, when people began drinking it as a hot beverage. Coffee was
always popular among Middle Eastern people but it took time for the beverage’s popularity to grow in Europe. Christians first thought that coffee
was evil until the Pope tried some and thought it was delicious and blessed it. This began the start of the coffeehouse culture, which soon spread
from Italy to France, England, and the Americas.

Where Is Coffee Grown?

Coffee is grown in over fifty-three countries worldwide. These countries have in common their southern latitude; they all lie along the equator
between the tropics of Cancer and Capricorn, otherwise known as the “Bean Belt.” Brazil is the largest producer of coffee, followed by Colombia,
Mexico, Guatemala, Costa Rica, Kenya, Indonesia, Yemen, and Vietnam. Hawaii and Puerto Rico also grow and produce coffee.

Why Should I Drink Coffee?

Did you know…moderate intake (three six-ounce cups per day) of coffee provides the same amount of hydration as an equal
amount of water? This is especially true for “seasoned” coffee drinkers.
Coffee doesn’t contain significant amounts of vitamins or minerals, yet its antioxidant properties are off the charts. It is one of the top antioxidant
beverages consumed worldwide. Coffee contains phytochemicals such as chlorogenic acids, with similar antioxidant benefits to those found in
fruits and vegetables that may improve glucose (sugar) metabolism. An average cup of regular coffee contains anywhere between 60 and 130 mg
of caffeine. Caffeine is a stimulant that can help with alertness and may improve athletic performance; however, too much can cause jitteriness and
irritability.

Home Remedies

Concoctions from the leaves and roots of the coffee tree have been used for fevers, colds, and pneumonia. Many people believe that administering
a coffee enema detoxifies the liver while cleaning the colon. Coffee does have a laxative effect on many people.

 Lifesaver!

PARKINSON’S DISEASE: In a study of over one million people, caffeine consumption was associated with a reduced risk of Parkinson’s

disease in men (but not in women).

HEART HEALTH: Though coffee consumption has been associated with hypertension and elevated homocysteine, one study that followed

41,836 postmenopausal women for fifteen years showed that coffee consumption reduced the risk of cardiovascular disease and other
inflammatory conditions.

LIVER PROTECTOR: In a study of more than 125,000 people, one cup of coffee per day cut the risk of alcoholic cirrhosis by twenty percent.

Four cups per day reduced the risk by eighty percent!

MEMORY LOSS: A study done on elderly men showed that those who drank three cups of coffee per day had less memory loss than those who

did not. In another study observing an elderly population, University of Arizona researchers found that decaffeinated-coffee drinkers had a decline in
memory performance as the day wore on but this was not the case with caffeinated coffee drinkers.

TYPE 2 DIABETES: An eleven-year study with women found that those who consumed coffee (especially decaffeinated) had less risk of

developing type 2 diabetes. A review of fifteen studies on coffee and type 2 diabetes, published in The Journal of the American Medical
Association, found that people who regularly drank coffee were at lower risk.

BREAST CANCER: Human breast cancer cells responded positively to a treatment with caffeic acid and chlorogenic acid from coffee.

Tips on Using Coffee

SELECTION AND STORAGE:

• To select the best-tasting coffee beans, make sure they are freshly roasted and ground. The beans should be fragrant and free of any cracks.
• The darker the roast, the stronger and more bitter the flavor.
• Troubled by stomach pain when drinking coffee? Phenols, not phenolic acids, may be responsible. Reduced-acid coffees are now available.
• Keep coffee in an airtight container in a cool, dry place. Refrigerate ground coffee for storage of longer than a week but don’t freeze coffee as it
causes moisture to accumulate and unwanted odors can be absorbed.

PREPARATION AND SERVING SUGGESTIONS:

• Grind coffee beans just before using. Finer grinds brew faster.
• For strong coffee, use two tablespoons of coffee for every six ounces of water.
• Using cold water will help maximize the flavor of the ground coffee beans.
• Run your coffee maker with a mixture of one part vinegar and one part water a few times each month. This eliminates buildup of oils that have
become oxidized and can produce a bitter taste in your coffee.
• Use strong black coffee as an ingredient in cakes and other desserts for extra flavor.
• Leftover coffee grinds can be used in a marinade for meats.

Cloves

Cloves are dried flower buds that come from the Evergreen clove tree. The English word “clove” stems from the Latin word clavus which translates
to “nail.” Cloves have a sweet, warm flavor and smell. Cloves and clove oil are used in cooking, perfumes, and artificial flavorings.

Cloves originated in the Molucca Islands of Indonesia. The spice was first mentioned in Chinese writings during the Han dynasty over two thousand
years ago. Arab traders brought cloves to the Venetians in Europe four hundred years later.

Where Are Cloves Grown?

The principle producer of cloves is Zanzibar in East Africa. Indonesia, Sumatra, Jamaica, West Indies, and Brazil are the world’s other top
producers.

Why Should I Eat Clove?

Cloves contain manganese, vitamins C and K, magnesium, calcium, and fiber. Cloves also contain eugenol, a substance helpful for relieving pain,
killing bacteria, and reducing inflammation.

Home Remedies

Make a paste from one-quarter teaspoon clove powder and one teaspoon cinnamon oil. Apply this to the forehead for headaches or to any other
painful area. To relieve a toothache, chew on a clove or dip cotton in clove oil and apply it to the painful area.

Lifesaver!

HEART HEALTH: A few grams of cloves per day boosted insulin function while lowering cholesterol, according to two reports presented at the

2006 Experimental Biology meeting in San Francisco. The clove study found that all participants who ingested cloves, regardless of the amount,
showed a drop in glucose, triglycerides, and LDL (“bad”) cholesterol levels. Blood levels of HDL (“good”) cholesterol remained unaffected. Clove oil
was found to inhibit lipid peroxidation, which can lead to heart disease.

INFLAMMATION: Eugenol, a component in cloves, has been found to inhibit enzymes and pathways that lead to inflammatory conditions in

human cell studies.

YEAST INFECTION: An animal study found a reduction in yeast infections when clove oil was applied to the infected area.

LUNG CANCER: One study found that when mice with induced lung cancer were given an IV clove infusion, cancer growth was reduced.

PAIN: A human study found that clove oil may be helpful in dentistry before a needle is injected into the gums. The subjects in the study reported
feeling less pain.

PREMATURE EJACULATION: One study found when a cream containing clove was applied to the penis, men were able to increase the length

of time before ejaculation.

Tips on Using Cloves

SELECTION AND STORAGE:

• Choose whole cloves whenever possible. The powder form loses its flavor quickly.
• Fresh cloves release an oil when squeezed. Also, if a clove is fresh, it will float vertically.
• Whole and ground cloves should be stored in an airtight container in a cool, dark, dry place. Whole cloves can be kept for one year; ground
cloves can be kept for six months.

PREPARATION AND SERVING SUGGESTIONS:

• Use a coffee grinder to grind whole cloves. Grind just before use.
• Use cloves in combination with other herbs to flavor meats.
• Add cloves when making pickles, stews, marinades, or wines.
• Add ground cloves to your favorite cake, cookie, or pie.

Cinnamon

There are actually four types of cinnamon. Cinnamomum zeylanicum, more commonly known as “Ceylon,” is considered “true cinnamon.” The
others are relatives with the most popular being cinnamomum cassia, also known as Chinese cassia or Indonesian cinnamon. Both come from the
bark of an Asian evergreen tree. The bark is peeled off, dried, and allowed to form a roll—the common “cinnamon stick” that we know today.
Though close in taste, Ceylon has a slightly richer and sweeter taste. Most of the cinnamon bought in the United States is the less expensive cassia
variety.

Cinnamon has a long history. Ceylon cinnamon originated from the island of Sri Lanka. Chinese writings have documented use of cinnamon since
2700 B.C. Around 1000 B.C., West Asia, Europe, and Africa imported cinnamon from India and this began the spread of the spice. Cinnamon
became really popular in Europe during the Crusades and its popularity grew throughout the world.

Where Is Cinnamon Grown?

The main countries that produce Ceylon cinnamon are India, Sri Lanka, Madagascar, and Brazil. Chinese cinnamon (cassia) is mainly grown in
China, Vietnam, and Indonesia.

Why Should I Eat Cinnamon?

Cinnamon is a source of manganese, iron, calcium, and fiber and contains cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, substances
that work as antioxidants in the body. Cinnamaldehyde reduces stickiness of platelets.

Home Remedies

The Chinese have believed that consuming cinnamon will improve your complexion and give you a youthful appearance. The people of India
believe that chewing on a cinnamon stick will help to regulate the menstrual cycle, and their midwives and physicians use the spice for pain relief
during childbirth. Gargling with a mixture of one teaspoon each of cinnamon and honey mixed into hot water has been used to battle bad breath.

Lifesaver!

ARTHRITIS: Researchers from Nanjing University in China evaluated 122 Chinese herbs for their effectiveness in reducing uric acid, the trigger

for gout and arthritis flare-ups. Cinnamon cassia extract proved the most effective of them all for inhibiting the enzyme responsible for producing
uric acid.

HEART HEALTH: Cinnamon has been shown to reduce lipids and have anti-inflammatory and platelet-adhesion properties. The results of a

study demonstrated that intake of small amounts of cinnamon per day (no more than six grams or one-fifth of an ounce) reduced serum glucose,
triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes.

TYPE 2 DIABETES: In an animal study, male rats who were given an extract of cinnamon had lower blood glucose levels. A human study found

that giving cinnamon extract to type 2 diabetics significantly reduced their blood sugar levels.

BLOOD PRESSURE: In one study, rats were given a sugar solution to increase their blood pressure. Then they were given ground cinnamon,

cinnamon extract, or a placebo. The rats that were given the ground cinnamon and cinnamon extract had reduced blood pressure.

Tips for Using Cinnamon

SELECTION AND STORAGE:

• Cinnamon is available in ground and in stick form.
• To check for freshness, smell the cinnamon. Fresh cinnamon has a sweet odor.
• When buying cinnamon you need to be careful because Ceylon and Chinese cinnamon are often labeled the same. If you want the “true” Ceylon
cinnamon, try buying it at a spice store or at an ethnic food mart.
• Cinnamon should be kept in an airtight container in a dark place. Ground cinnamon will start to lose flavor after six months. Stick cinnamon will
last for one year.
• Though it may be tempting to buy the jumbo economy-size container of cinnamon, the optimal strategy is to buy small amounts to preserve
freshness, taste, and phytochemical content.

PREPARATION AND SERVING SUGGESTIONS:

• Cinnamon sticks can be ground by using a coffee grinder or a cheese grater.
• Use cinnamon in desserts such as rice pudding, pies, and cakes.
• Use the spice to flavor meats. Cinnamon, along with cumin, turmeric, and ginger are a classic combination for flavoring Middle Eastern and
North African meat and poultry dishes.
• Mix cinnamon with coffee and drink as a hot beverage.
• Top whole grain toast with a little bit of butter, cinnamon, and sugar on top. Yum!

Cilantro/Coriander

Coriander is considered both an herb and a spice since both its leaves and its seeds are used as a seasoning condiment. Fresh coriander leaves,
more commonly known as cilantro, resemble Italian flat-leaf parsley, a close family member. The seeds have a flavor that is similar to citrus peel
and sage. Ground coriander is a major ingredient in curry powder, certain Belgian-style beers, and other aromatic dishes. Coriander is often used
commercially as an ingredient to make medications more palatable. It is also used as a flavoring in gin, pickles, and sausages, and as a
component of makeup and perfumes.

The use of coriander can be traced back over seven thousand years, making it one of the world’s oldest known spices. It is native to the
Mediterranean and Middle Eastern regions and has been in Asia for thousands of years. Coriander was cultivated in ancient Egypt and is
mentioned in the Old Testament. (“And the house of Israel called the name there of Manna: and it was like coriander seed, white; and the taste of
it was like wafers made with honey.” Exodus 16:31.)
It was used as a spice in both Greek and Roman cultures, the latter using it to preserve meats and flavor breads. Coriander seed and leaf were
widely used in medieval Europe for their ability to mask the taste and smell of rotten meat. In 1670, coriander was brought to the British colonies in
North America. It was one of the first spices cultivated by early settlers.

Where Is Coriander Grown?

Most coriander is produced in Morocco, Romania, and Egypt. China and India also offer limited supplies. Fresh coriander production can be found
throughout Central and South America and in the United States.

Why Should I Eat Coriander?

Coriander’s volatile oil is rich in a variety of phytonutrients including carvone, geraniol, limonene, borneol, camphor, elemol, and linalool. Coriander
contains flavonoids including quercetin, kaempferol, rhamnetin, and epigenin and also contains active phenolic acid compounds, including caffeic
and chlorogenic acid, which have been found helpful in fighting cancer, diabetes, and heart disease. Coriander is a source of iron, magnesium, and
manganese.

Home Remedies

Coriander is promoted as an aphrodisiac in The Tales of the Arabian Nights. It is thought to increase the appetite and is still widely used in tonic
and cough medicine in India. Coriander has been used for the relief of anxiety and insomnia in Iranian folk medicine. Recent experiments in mice
may provide the secret to its enduring usage for anxiety.

Lifesaver!

DIABETES: When coriander was added to the diet of diabetic mice, it helped stimulate their secretion of insulin and lowered their blood sugar.

HEART HEALTH: Coriander was given to rats that had been fed a high-fat and -cholesterol diet. The spice lowered total cholesterol and

triglycerides significantly.

ANTIBACTERIAL: Researchers isolated a compound in coriander called dodecenal, which in laboratory tests was twice as effective as the

commonly used antibiotic drug gentamicin at killing salmonella.

DIGESTIVE HEALTH: Researchers examined the effects of coriander combined with other spices on digestion and found the spice mix

enhanced the activities of pancreatic digestive enzymes and also stimulated bile flow and secretion.

Tips on Using Coriander

SELECTION AND STORAGE:

• Fresh leaves should look vibrantly fresh and be deep green in color. They should be firm, crisp, and free from yellow or brown spots.
• Buy whole coriander seeds instead of coriander powder since the latter loses its flavor more quickly.
• Both seeds and powder should be kept in an opaque, tightly sealed glass container in a cool, dark, and dry place. Ground coriander will keep
for about four to six months, while the whole seeds will stay fresh for about one year.
• Fresh coriander should always be stored in the refrigerator with its roots in a glass of water and its leaves covered with a loosely fitting plastic
bag. Fresh leaves will last about three days.

PREPARATION AND SERVING SUGGESTIONS:

• Clean coriander by placing it in a bowl of cold water and swishing it around with your hands. Empty the bowl, refill it with clean water, and repeat
this process.
• Coriander seeds can be easily ground with a mortar and pestle or an electric spice grinder.
• Over low heat, combine vanilla soy milk, honey, coriander, and cinnamon in a saucepan for a delicious beverage.
• Add coriander seeds to soups, broths, and fish.
• Adding ground coriander to pancake and waffle mixes will give them a Middle Eastern flavor.