Table of Contents
The Top 10 Reasons You Should Add Some Spice to Your Life 11
Introduction 13
Chapter 1 Introduction to the Benefits of Spices 15
What Are Spices? 15
A Brief History of Spices and Medicinal Plants 19
Flavors of the World 22
Systems of Traditional Medicine 25
Healing Properties of Spices 28
Spiritual Aspects of Spices 31
Spiritual Paths, Traditional Cultures, and the Use of Spices 33
Chapter 2 Cooking with Spices 35
Buying, Storage, and Safety 35
Preparing Spices and Useful Equipment 38
Cooking with Spices 40
Spice Mixes 42
Chapter 3 Spices for a Healthy Immune System 45
Innate immunity 45
Adaptive Immunity 47
Foods and Tips for a Healthier Immune System 48
Actions for the Immune System 50
Spices for the Immune System 51
Specific Spices for the Immune System 52
Chapter 4 Spices for Inflammation 61
What Is Inflammation? 61
Inflammation and Health Issues 63
Anti-Inflammatory Foods 65
Anti-Inflammatory Spices 67
Chapter 5 Spices for Digestion 69
The Importance of a Healthy Gut 69
What Does the Gut Do? 70
The Immune System in Your Gut 73
The Mind in Your Gut: "The Second Brain" 75
Healthy Teeth and Gums 76
Improving Poor Digestion 78
Warming Spices 80
Soothing the Gut 82
Spices to Soothe the Gut 83
Keeping Your Liver Healthy 88
Spices (and Herbs) for a Healthy Liver 93
Simple Nutritional and Exercise Tips for a Healthy Gut 94
Caution for Spices in the Gastrointestinal System 96
Chapter 6 Spices for Brain Health, Better Cognition, and Happiness 99
Brain Health, Better Cognition, and Happiness 99
How Stress Affects Your Brain Health 101
Self-Care Routines 103
Foods for Brain Health and Happier Moods 105
Spice Actions for Brain and Mental Health 107
Spices for Brain Health and Better Memory 108
Spices for Less Stress and Happier Moods 110
Caution with Certain Spices and Mental Health Issues 113
Chapter 7 Spices for Muscle and Skeletal Health 115
Common Musculoskeletal Problems and Issues 115
Foods for Musculoskeletal Health and Wellness 116
Spices for Musculoskeletal Health 117
Chapter 8 Spices for Beautiful Skin 123
Skin Disorders 123
Spice Actions for Beautiful Skin 125
Foods for Beautiful Skin 127
Spices for Beautiful, Healthy Skin 129
Chapter 9 Spices for a Healthy Cardiovascular System 133
Cardiovascular Issues 133
Causes of Cardiovascular Disease 134
Tips for a Healthy Cardiovascular System 136
Spices for Cardiovascular Health 138
Chapter 10 Spices for Weight Loss 143
Obesity and the Modern Lifestyle 143
Foods and Tips for Fat Loss 144
Spices for Weight Loss 148
Chapter 11 Additional Information and Spice Materia Medica 151
Spice Combinations, Cooking Ideas, and Uses 151
General Information on Popular Spices 153
Chapter 12 Breakfast 177
Chapter 13 Appetizers and Vegetable Side Dishes 183
Chapter 14 Lunch and Dinner 189
Chapter 15 Condiments, Rubs, and Marinades 209
Chapter 16 Beverages 217
Chapter 17 Treats, Sweets, and Snacks 233
Chapter 18 The Spice Apothecary 241
Appendix A Glossary 253
Herbal Actions Used in Western Herbal Medicine 253
Appendix B Further Reading and Bibliography 261
Studies on Spices and Supporting Information 263
Appendix C Table of Spices 273
Standard U.S./Metric Measurement Conversions 279
Index 281