Both herbs and spices are quite inexpensive and really are worth using in everyday cooking for both flavour and health purposes.
Growing your own herbs couldn't be easier: they can be grown in a small bed, in patio tubs or window boxes, inside or outside. One packet of seeds that cost about €2 will keep you in herbs for a full year – or up to five years for some herbs like thyme, sage and rosemary. Alternatively, they are easy to buy in garden centres and in most supermarkets as plants, fresh cuts or dried herbs.
You can pick up a small jar of spice (normally about 40–50g) for around €1.50 and this will last you 1–2 months, if not longer. I use spices in almost everything I cook and I have never found myself going to the supermarket to look for more than one jar at a time.
I have always believed nature has a remedy for everything, but on doing my research on the health benefits of various foods, I was blown away with just how beneficial herbs and spices are to your body. They are packed full of antioxidants and all the vitamins you need to make your body a fortress against disease, bacteria and bugs. So, not only do herbs and spices make cooking and eating a more fun and tasty experience, they kick ass too!
ESSENTIAL KITCHEN HERBS
Basil
Add chopped stalks to cooking and add the leaves at the last minute of cooking. It is great in salads and as a garnish. Basil flavours Mediterranean vegetables really well. It pairs well with cheese, courgettes, eggs, garlic, lemons, olives, peas, pine nuts, pizza, potatoes, raspberries, rice, sweetcorn and tomatoes.
Basil has anti-inflammatory properties, it is packed full of antioxidants and aids your defences against asthma and arthritis.
Bay Leaf
Add to soups, stews and sauces. Also use for marinades, pickles and roasting dishes. Always remove before serving. It pairs well with citrus flavours, fish, game, lentils, meat, onions, poultry, root vegetables and tomatoes.
Bay can balance blood sugar levels and it retards weight gain. It can also reduce high blood pressure.
Chervil
Best used as a garnish due to its mild flavour: sprinkle over soups and salads. It can also be put in omelettes at the last minute. It pairs well with asparagus, beans, beetroot, carrots, cream cheese, eggs, fennel, peas, potatoes, poultry, tomatoes, mushrooms and seafood.
Chervil can relieve fluid retention, lower blood pressure and is rich in vitamins A and C.
Chives
If adding to your cooking, always add them at the end, as their flavour will fizzle out if cooked too much. They can be eaten raw in salads, sauces and in soups as a garnish. They are part of the onion family so have a delicate onion flavour. They pair well with avocados, courgettes, cream cheese, eggs, fish, potatoes, root vegetables and seafood.
Studies are showing that chives may reduce the risk of prostate cancer.
Coriander leaves
Coriander leaves can be cooked in curries, stir-fries and soups, or used in pesto, salads and chutneys. They are also used for garnishing. Coriander pairs well with avocados, chillies, cucumber, coconut, fish, meat, onion, poultry, rice, root vegetables, seafood and squashes.
Coriander is effective against high cholesterol levels, stomach ulcers, anaemia, digestion disorders, conjunctivitis and skin disorders. It is rich in antioxidants and contains vitamins A and C.
Dill
Add dill at the end of cooking and as a garnish to salads and fish dishes. It pairs well with beetroot, beans, carrots, celeriac, cucumber, eggs, fish, potatoes, seafood and spinach.
Dill can help the growth of good bacteria in the body.
Fennel
Fennel gives a liquorice flavour to soups and chowders, and roast meat and fish dishes. It pairs well with beetroot, beans, cabbage, duck, fish, leeks, pork, potatoes, rice, seafood and tomatoes.
Fennel can relieve congestion, stomach cramps and headaches.
Marjoram
Not unlike oregano, but milder in flavour and a little sweeter. Use the leaves in salads, cream sauces, scrambled eggs or omelettes and in fish dishes. Pairs well with eggs, fish, mushrooms and squashes.
Marjoram contains antioxidants and has anti-bacterial properties.
Mint
Used in sweet and savoury dishes and also in drinks, for flavour and garnishing. It pairs well with carrots, chocolate, cucumber, curries, duck, lamb, lime, potatoes and yogurt.
Mint aids digestion, heartburn and irritable bowel syndrome. It eases and unblocks respiratory passageways and can relieve the effects of colds and nasal allergies. It also has calming properties and is a good blood cleanser.
Oregano
Great for flavouring fish dishes, vegetable dishes, pizzas and lasagnes. Often very effective when used dried. Pairs well with beef, coriander, cheeses, chicken, chillies, cumin, garlic, lamb, pork and squashes.
Oregano has four times the antioxidants that the 'superfood' blueberries have and it kills unfriendly bacteria.
Parsley
Use flat leaf parsley for garnishing and add it chopped to sauces. Curly leaf parsley can be used for soups and stews, stalks and all. It pairs well with chicken, eggs, fish, garlic, lemons, lentils, onions, rice, seafood and tomatoes.
Parsley is a good source of antioxidants and 'heart healthy' nutrients. It also contains vitamins A and C.
Rosemary
Can be eaten finely chopped in soups, stews and casseroles; also good in meat, poultry and roast vegetable dishes and used in marinades. Put a whole sprig in to flavour roast dishes. The woody sprigs when stripped of their leaves can be used as flavoursome skewers for kebabs. It pairs well with beef, cabbage, chillies, courgettes, eggs, fish, all game, lamb, lemons, lentils, onions, peppers, pork, poultry, potatoes and squashes.
Rosemary contains antioxidants that stop the gene mutations that lead to cancer and it may help treat damage to blood vessels to reduce the risk of heart attack.
Sage
Quite a strong herb so use sparingly to avoid overpowering other flavours. Great with roast dishes and used in stuffings and marinades. It pairs well with apples, beans, bay leaf, celery, chicken, duck, game, garlic, liver, onions, pork and tomatoes.
Sage aids digestion of oily and fatty foods. It also contains antioxidants, has anti-inflammatory properties and is known to improve brain function.
Tarragon
Again, use sparingly as it is quite strong in flavour. Great for flavouring fish dishes, chicken and game. Pairs well with asparagus, cheese, chicken, courgettes, eggs, fish, game, mushrooms, potatoes, seafood and tomatoes.
Tarragon is packed full of antioxidants and has antifungal properties.
Thyme
Use in stews, casseroles, marinades and terrines; it is great in roast dishes like chicken, beef, game and vegetables. Pairs well with carrots, chicken, duck, fish, lamb, onions, potatoes, rabbit, sweetcorn, tomatoes, turkey and wild mushrooms.
Thyme helps digestion of oily and fatty foods. It is packed with antioxidants and can kill MRSA infections.
ESSENTIAL KITCHEN SPICES
Allspice
Allspice has long been used for preserving meats and fish. It is a good general spice that will lift any dish; great for adding into curries for extra flavour. It pairs well with onion, root vegetables, squashes, tomatoes, white cabbage and most fruit.
Allspice can help balance blood sugar levels.
Caraway seeds
These little beauties are used for flavouring in rye bread. They go wonderfully in stews, as well as in beef and vegetable dishes. They pair well with apples, beef, bread, cabbage, duck, goose, pork, potatoes, root vegetables and tomatoes.
These little seeds are a rich source of dietary fibre.
Cardamom pods
Lightly bruise and fry the pods and add directly to rice, but remove before serving, or grind the seeds and add to pastries, puddings, breads, etc. They pair well with apples, cinnamon, cloves, oranges, pears, pulses, star anise and sweet potatoes.
They reduce stomach acid that leads to heartburn and they aid the digestion of grains.
Cayenne pepper
Sharp, warm and fiery, less is more in this case to prevent overpowering a dish. Cayenne pepper is chilli flakes ground very finely. It pairs well with chicken, eggs, fish and potatoes.
Contains capsaicin, which is an anti-inflammatory that helps to relieve pain, eases congestion and clears mucus from the lungs and nose. It also assists in weight loss and helps boost immunity.
Chilli Flakes
Add dried chilli flakes to fire up any dish. They pair well with most savoury ingredients and with chocolate.
Contains capsaicin (see cayenne pepper above).
Cinnamon
A great all round spice used in sweet and savoury dishes, also used in hot drinks like coffee, tea, hot chocolate and mulled wine. It pairs well with almonds, apples, apricots, banana, chocolate, coffee, lamb, pears, red cabbage and rice.
Cinnamon can stop the growth of bacteria, fungus and yeast. It has anti-clotting and anti-inflammatory properties. It is also a rich source of antioxidants and boosts brain function.
Cloves
Mostly used ground with rich meats, also used in pies and cakes, syrups and preserves. They pair well with beetroot, carrots, chocolate, cinnamon, duck, fruits, ham, onions, oranges and venison.
Cloves are an effective painkiller and can alleviate diarrhoea and nausea.
Coriander seeds
Use ground up in vegetable dishes, stews and curries. Also used whole in marinades and pickles. They pair well with chicken, citrus, cumin, fish, ham, mushrooms, onions, pork and potatoes.
Coriander seeds are anti-inflammatory, reduce cholesterol and alleviate stomach cramps and chronic gout.
Cumin seeds
Use the whole seeds or ground seeds in soups, stews, casseroles and curries. Dry toast the seeds in a frying pan to release more aroma before crushing in a pestle and mortar. They pair well with coriander, cheese, chilli, meats, oregano, poultry and vegetables.
Cumin seeds can be a memory enhancer and work as an anti-inflammatory.
Curry leaves
Use in long-simmered curries to extract their flavour, then remove before serving. They pair well with cardamom seeds, chilli, coconut, coriander, cumin, fish, garlic, lamb, rice, seafood and vegetables.
Curry leaves can aid digestive problems and are used in India for severe nausea during pregnancy.
Ginger
A firm favourite with me! Use grated or finely diced in stir-fries, soups, sauces and marinades. Also used in chutneys, relishes and rice dishes. Use ground ginger for baking in cakes, biscuits and in desserts. It pairs well with chilli, citrus, coconut, fish, garlic, meat, most vegetables, orchard fruits, poultry, rhubarb, seafood and soy.
Ginger helps with nausea, vomiting, motion sickness and morning sickness. It is a powerful antioxidant and is also a common digestive aid for the side effects of chemotherapy.
Nutmeg
A wonderful spice used in both sweet and savoury dishes, from mashed potatoes, stews and casseroles to milk puddings and fruit desserts. It is best to use whole nutmeg and grate it fresh with a micro-grater rather than buying it ground. It pairs well with cardamom, cheese, chicken, couscous, eggs, lamb, milk, onions, potatoes, root vegetables, spinach and squashes.
This woody nut kills cavity-causing bacteria in the mouth, relaxes muscles and can help combat asthma.
Onion seeds
Also known as Nigella seeds. Add to curries and pickles or sprinkle seeds on breads and savoury pasties before baking. They pair well with allspice, coriander, cumin, potatoes, rice, root vegetables and star anise.
Onion seeds help reduce blood pressure and can be used to relieve the symptoms of the common cold.
Paprika
Can be sweet, hot or smoked. Use sweet or hot varieties in soups, tagines and as a garnish. Use smoked paprika as a rub. Pairs well with most meats and vegetables as well as with eggs, fish and onions.
Contains capsaicin, which is an anti-inflammatory that helps to relieve pain, ease congestion and clears mucus from the lungs and nose. It also assists in weight loss and helps boost immunity.
Peppercorns
Black peppercorns can be used whole to flavour liquids like stock and marinades, or used freshly ground for everything else. White peppercorns can be used in clear or pale sauces. They pair well with fish, game, herbs, oils, meats, salt and seafood.
Peppercorns improve digestion and they promote digestive health. They stimulate the breakdown of fat cells and are powerful antioxidants with anti-bacterial and anti-inflammatory properties.
Saffron
Used in fish soups and stews, also in risottos, paellas and in baking. Infuse the strands and add in early to enrich the colour or add in later for a stronger flavour. Part of the crocus flower, it is more expensive by the gram than gold! It pairs well with asparagus, chicken, eggs, fish, game, leeks, mayonnaise, seafood, spinach and squash.
It is rich in antioxidants and vitamins A and C.
Star anise
Used in Chinese and Vietnamese cooking, this works well in fish and seafood dishes as well as when poaching fruit and making mulled wine. It pairs well with chicken, cinnamon, chilli, coriander, fennel, figs, fish, garlic, ginger, leeks, meats, pears, root vegetables, seafood and tropical fruits.
Star anise is a natural diuretic.
Vanilla pods
Use whole or split to flavour poached fruit, sugar, milk and desserts. Scrape out the seeds for creams, custards and ice cream. Also use pure vanilla extract (liquid) or vanilla paste in baking. Pairs well with apples, chocolate, cream, milk, rhubarb, seafood, strawberries and sugar.
Vanilla contains small amounts of both vitamin B and iron.