Vitamin C

Vitamin C is one of the most important vitamins for the immune system & for the health of every tissue in the body. Because vitamin C is water soluble, our bodies cannot store it & we must ensure we get adequate quantities in our diet on a regular basis. The best forms are fruits & vegetables, which should be eaten fresh, or raw whenever possible.
Alcohol, aspirin, tobacco, stress, infections & the contraceptive pill all lead to an increased need for vitamin C.

What's good about vitamin C:

• Necessary for absorption of iron
• Antioxidant
• Stimulates immune system activity
• Encourages production of stress hormones
• Helps wounds to heal
• Necessary for healthy bones & tissue
• Necessary for growth & repair of blood vessels, cells, gums, bones & teeth.

Good sources are citrus fruits, brocolli, tomatoes, cauliflower, potatoes, leafy green vegetables, green bell peppers, brussels sprouts, cabbage.

Try this recipe from my Just Food blog which is rich in vitamin C

Rib-eye steaks with bacon, leeks &shallots, potatoes & brocolli

A deliciousvitamin C rich recipe from my Just (microwave) Food blog Trout Fillets with Orange Butter Sauce

Crunchy Berry Crush is packed with Vitamin C & low in fat

Pineapple Dessert - vitamin C rich

Pepper

Pepper is the most familiar spice of all. Black is stronger than WHITE PEPPER, while green peppercorns have a mild, fresh taste. Peppercorns are added to marinades & stocks and are crushed in french recipes.

Cayenne pepper is a very hot pepper which should be used sparingly. It has an affinity with fish and seafood and teams well with cheese and eggs. It is often sprinkled over just before serving.

Here's a tasty recipe from my Just Quick Snacks blog using fresh cayenne pepper (click title to link):

Cheesy Crab

and using black pepper:

Rib-eye steak with bacon, leeks &shallots

 and using white pepper (don't be put off by the title it's delicious)!

Bughur wheat with leeks

Sage

Sage has an extremely powerful flavour & can be used fresh or dried. It dries very well in the microwave.

Sage is a herb which can be combined with other herbs, eg thyme, rosemary, basil, sometimes mint or oregano to spice up roast chicken, lamb or pork. Use sage, thyme & beans in soups. Add sage to add flavour to potato & veg dishes. Sage blends well with mild cheeses: add to grilled cheese in a sandwich. It has a strong distinctive flavour so only a little is needed. Sage also freezes well; just pop it in an airtight bag and freeze for later use.

Try sage pesto instead of the more traditional italien pesto:

Blend 2 cups loosely packed sage leaves, half cup extra virgin oil, 2 tbsp (30ml) lemon zest, 2 tbsp slivered almonds (or almond paste) 1 tsp sugar, then refrigerate.

Italien pesto - recipe is within my Basil info post (click title to link)

Here is a link to one of my favourite recipes using sage from my Just Food blog, (click title to link)

Turkey steaks with sage & parma ham

Other blogs I have (click title to link):

Just puddings, cakes & treats:

My english springer spaniel dogtraining blog & worth a look articles I rate as interesting

I have contribued my dog training advice entry 1&2/11/11 on this blog I rate: “he keeps running & will not stop”:

Rosemary

The herb rosemary has been used as a food spice and as a medicine since ancient times. It has a robust flavour & the sprigs of the herb are removed before serving.

Traditional medicinal uses of rosemary leaf preparations taken internally include digestive distress, headaches & anxiety. The fragrance of rosemary leaf has been said to enhance memory.

What's it used for:

• Rosemary leaf for treatment of Dyspepsia (Gas, Indigestion, Poor Digestion, Stomach Upset)
• Rosemary oil (used externally) for joint pain and poor circulation 

Rosemary is commonly used with pork, fish, chicken & lamb & is good to use whilst roasting potatoes. It can be combined with olive oil in sautéing tomatoes. Try combining finely chopped rosemary, salt, pepper and flour as a rub for roasting small chickens or game fowls.

Roasted veg with rosemary (click to open link to this recipe using rosemary on my Just Food blog)

Sea Bass with roast peppers  (click to open link to this recipe using rosemary on my Just Food blog)

Cod Parcels with Parma Ham & Pesto (click to open link to this recipe using rosemary on my Just Food blog)

Quick overview of cooking with herbs

Allspice - used in smoked & pickled foods & traditional pork or game pies

Aniseed - spicy/sweet flavour used in confectionary, desserts, biscuits, cakes & bread

Basil – use with eggs, pasta & soup - mainly use at end of cooking
from my Just Quick Snacks blog try a delicious Sausage Apple Spaghetti recipe which uses both oregano & basil.

An easy way to cook with basil using chicken breasts Chicken stuffed with goat's cheese,sun-dried tomatoes & basil

Bay - use in stocks, casseroles, pates, meat – remove at end of cooking time
Easy Beef Rice is a recipe using bay leaf

Black peppercorns - stronger than white, while green has a mild fresh taste. Peppercorns are added to marinades & stocks & are crushed in French recipes
Cardamon - 3 types of pods (black, green & white). Used in indian cookery: biryanis, pilaus, dhals & curries.

Carraway seeds - warm & peppery used in breads such as rye & pumpernickel

Cayenne pepper – use sparingly with fish, seafood, cheese & eggs, often sprinkled over just before serving

Chervil – use in omelette, sauces, baked eggs

Chilli - fiery spice which vary in size, colour & strength, add a little chilli powder to prawn cocktail sauce for a spicy kick. Fiery chilli spice peppers are a very ancient spice, their cultivation stretches back 10,000 years originating in Latin America.
Creamy Chicken Korma uses chilli; get this recipe from my Just (microwave) Food blog
Singapore Noodles uses chilli; get this recipe from my Just Food blog

Chives - (mild onion) use in soup, eggs, creamy dishes – use at end of cooking

Cinnamon – use in sweet dishes & curries, in Greece it is used in honeyed pastries

Creamy Chicken Korma uses cinnamon get this recipe from my Just (microwave) Food blog

Cloves – both sweet & pungent, use with restraint to avoid swamping other tastes. Use with bread,blend well with apples in pies & crumbles, good in mulled wines & as studs in ham
Creamy Chicken Korma uses cloves get this recipe from my Just (microwave) Food blog

Coriander – use in curries & spiced dishes
Creamy Chicken Korma uses coriander get this recipe from my Just (microwave) Food blog
Singapore Noodles uses coriander; get this recipe from my Just Food blog

Cumin - spicy strong unmistakable aroma, sweet & warming & used be used in moderation in seed or powdered form.  When buying whole seeds grind only when needed.
Easy Beef Rice is a recipe using cumin
Singapore Noodles uses cumin; get this recipe from my Just Food blog

Dill – use with fish & to garnish, use seeds in pickled dishes, vinegars, marinades & dressing

Fennel – aniseed taste – use with marinade sauces & stuffing, in India they are used in fish curries

Fenugreek – use in pickles, chutney & indian food, used in Greek sweetmeat Halva

Ginger - a baking spice
Creamy Chicken Korma uses ginger get this recipe from my Just (microwave) Food blog

Horseradish - grated root used as a condient, traditional accompaniment to roase beef
Juniper – use in meat dishes, marinades / stuffing

Lemon balm - aromatic leaves with strong lemon fragrance when crushed, which can also be chopped & added to stuffings for game, poultry. Use in salads, desserts & fruit cup dishes

Lovage - powerful flavour - chopped leaves are good alone or combined with other robust herbs in stuffings, stews & soups & in fresh tomato sauce for pasta

Mace – use in savoury dishes

Marjoram - dry well & keep flavour, give authentic flavour to provencal Itlian & Greek dishes & go well with tomatoes
Mint – use with peas, new potatoes & mid eastern cooking

Mustards seeds - primarily used in indian food & to flavour pickles

Nutmeg - warm sweet taste grated into a variety of sauces

Oregano – use with tomatoes, pizzas, pastas, stuffing & marinades
from my Just Quick Snacks blog try a delicious Sausage Apple Spaghetti recipe which uses both oregano & basil.
Easy cook:

Sundried Tomato Rice Salmon FingerLayer

Paprika - used in savoury food from goulashes to vegetables, it gives a reddish brown colour to food

Parsley – use with meat & to garnish bacon & fish
Spaghetti Bolognese uses parsley try my recipe by clicking on the title link

Pepper - black is stronger than white, green peppercorns have a mild, fresh taste, add to marinades & stocks & to season

Poppy seeds - mild & sweet but acquire a nutty taste when cooked & used with baking to decorate breads

Rosemary - use with pork, fish, chicken & lamb & roasting potatoes, combine with olive oil to sauté tomatoes. Try combining finely chopped rosemary, salt, pepper and flour as a rub for roasting small chickens or game fowls.

Codparcels with Parma Ham & Pesto uses rosemary 

Saffron - expensive spice with bitter honey-like taste giving a strong yellow colour to food, traditional in Spain's famous paella & France's bouillabaissse

Sage - powerful flavour, used fresh or dried, it dries very well in the microwave
Sesame seeds - dried seeds have a strong nutty flavour, dry roast or fry in a little oil before use, popular in chinese & japanese cookery, in ground form makes tahini paste

Summer savoury - strong bitter flavour so should be used moderately with bean dishes.  Dries well using microwave

Star anise - oriental spice associated with chinese cookery, red cooked chinese dishes frequently include star anise

Tarragon - French tarragon is one of the subtlest herbs going well with foods of delicate flavour  eg eggs, fish & chicken.  It is part of the classic fines herbes mix & good in marinades & sauces
Thyme – use with meat, game & sauces; lemon thyme for fish & chicken

MORROCAN COUSCOUS using thyme

Codparcels with Parma Ham & Pesto uses thyme

Turmeric – use in curries, distinctive & pungent & best known for partnership with fish & rice dishes notably kedgeree & pickles such as picalilli

White pepper - mildest of the peppers.  White peppercorns are good with marinades & stocks.
Bulghur wheat with leeks - don't be put off by the title the leeks give the rather bland bulghur wheat a delicious flavour

Chives

Chives are the mildest of the onion family. They are generally added to dishes just before serving. They make the ideal contrast to pale creamy dishes like vichyssoise soup & scambled eggs. They are members of the alium family which includes garlic, scallions, leeks & onions. Add a sprinkle of chives to a potato dish, soup, stew, pasta or salad for a simple way to do something good for your health.
What's good about chives:

• They have anti-inflammatory & antiseptic properties (the romans believed they relieved a sore throat).
• Chives may help improve food digestion as they work by getting rid of bacteria, yeast & fungi from the intestinal tract so the digestive system works as it should

 My Just Quick Snacks blog has tried & tested, easy & quick to make recipes, this title link uses chives:

Salmon Pate
and
My english springer spaniel dogtraining blog & worth a look articles I rate as interesting

Coenzyme Q10

Coenzyme Q10 is sometimes known as vitamin Q. It is a vitamin-like substance found in many foods & existing in every cell in the body with concentrations in the liver & heart. It plays a part in cell function & is believed to help in the treatment of obesity, diabetes & Alzheimer's disease. The body must have enough Q10 for the nervous system to function efficiently. It stimulates the immune system.

What's good about it:

• Enhances immunity
• Improves the heart muscle metabolism
• May help prevent coronary insufficiency & heart failure
• Antiaging
• Necessary for healthy functioning of nervous system & brain cells
• Boosts energy levels
• Used in treatment of gum disease

Q10 is found rich naturally in organ meats, spinach, polyunsaturated vegetable oils & fish such as tuna & sardines.

Try a recipe rich in Q10 naturally as shown on my Just Food blog by clicking on the following links:

Grilled tuna with Thai sweet chilli & lime

Click title to see recipe for Liver & Bean Casserole which is a good source of Q10 & also rich in
IRON
and in Vitamin B6. The most common deficiency of Vitamin B6 occurs in people whose diets are mainly centred around "junk" food. Check out its important value by clicking on the title link.

Another recipe from my Just (microwave) Food Spaghetti Bolognese is rich in Q10 because of the spinach ingredient
or a variation Sausage Apple Spaghetti snack

Essential Fatty Acids

Omega-3

Ginger

Fresh ginger has a distinctive smell & strong taste, the fieriness of which is diminished in powdered & crystallised form. Ground ginger is an important & traditional baking spice.

What's good about ginger?

• Ginger has a stimulating effect on the body, particularly the circulation & digestive system & may help boost energy levels.
• Ginger & cinnamon (& other heat producing herbs & spices) temporarily increase temperature & help to encourage weight loss
• Ginger is said to help reduce cholesterol levels & it may reduce platelet stickiness & prevent blood clots
• Ginger is a preventative measure & remedy to help migraine. Fresh ginger can be chewed during an attack to help dilate blood vessels that have constricted.

Garlic

Garlic belongs to the onion family.  Long used as a medicinal herb, it is one of the best supplements to boost immunity & encourage optimum health.  Fresh garlic may be added to food or garlic oil may be taken in capsule form.  It is particularly useful as it:

• Cleanses blood & helps maintain healthy bacteria (flora) in the gut
• Help to bring down fever
• Antiseptic with antibiotic & antifungal actions
• Tones heart & circulatory system
• Boost immune system
• May help reduce high blood pressure
• Antioxidant
• Decongestant

What's not to like about garlic?  Well garlic has a strong odour which some people find off-putting but its health giving & preventative properties make it well worth suffering the antisocial effects!
I love it, here are a few links to my recipes using garlic from my Just Food blog. Enjoy!

Quick Prawn Curry

Sea bass with roasted peppers

Vegetable bolognaise

Haddock with spiced rice

Cajun style baked sweet potatoes