Mustard seed: Faithful to Good Health – Significant Protection against Cancer

Because it’s so small—about 1/10 inch in diameter—the mustard seed has played a big role in religion. Jesus Christ said that those with faith even as small as a mustard seed could move mountains. Gautama the Buddha used the mustard seed as a measure of eternity, comparing the endless time in a “world cycle” to the time it would take to move an enormous pile of mustard seeds if one seed were moved every one hundred years. The Koran says that even the equivalent of a mustard seed will be accounted for on the Day of Judgment.

Well, nowadays even scientists are starting to have faith in the tiny mustard seed. The source of the seed—the mustard plant—is a crucifer, the cancer-fighting plant family that includes broccoli, brussels sprouts, kale, and cabbage. The mustard seed, it turns out, contains concentrated amounts of the same anti-cancer compounds found in those greens.

The Anti-Cancer Connection

The main compounds: glucosinolates, released from crucifers when they’re chewed and from mustard seed when it’s broken or soaked. An oily, fiery byproduct of the glucosinolates—allyl isothiocyanates(AITC)—gives mustard seeds (and its cruciferous cousins, horseradish and wasabi) their distinctive bite and a lot of their healing power.

The mustard seeds we’re talking about, however, are not from the mustard greens you’ll find in a supermarket. They’re seeds from three mustard plants venerable enough to have made it into ancient religious texts. The seeds are:

• White, or yellow, mustard seeds. Popular in the United States for the American-style yellow mustard they produce, they are the largest of the three seeds, with the mildest flavor.

• Brown mustard seeds. Popular in Europe and Asia, they also go by the name Chinese mustard and are medium-sized and pungent.

• Black mustard seeds. Indigenous to India, they are the smallest and most potent of the three—about 30 percent hotter than brown.

Significant Protection

More than two hundred test tube and animal studies show that the AITC in cruciferous vegetables and plants can help prevent and slow the growth of a number of cancers, including colon, lung, prostate, bladder, and ovarian. A recent scientific review of research on AITC, from the Roswell Park Cancer Institute in Buffalo, New York, concluded that the compound shows “anti-cancer activity” and “exhibits many desirable attributes of a cancer chemopreventive agent” (a natural substance that fights cancer).

A few of those studies have tested AITC and other anti-cancer compounds in mustard seeds:

The omega-3 fatty acids found in fatty fish such as salmon can protect against the development of colon cancer. Researchers at South Dakota State University found that mustard seed oil—rich in alpha-linolenic acid (ALA), a plant-based omega-3—was more protective against colon cancer in experimental animals than fish oil.

Indian researchers found that brown mustard seeds reduced the level of tumors in animals with chemically induced colon cancer. The inclusion of mustard seeds “in a daily diet plays a significant role in the protection of the colon against chemical carcinogenesis,” concluded the researchers.

Canadian researchers found that an extract of white or yellow mustard seeds reduced colon cancer up to 50 percent in experimental animals fed a high-fat diet, and that the extract might help defeat “obesity-associated colon cancer” in people.

Another team of Indian researchers (noting that mustard seed oil “is extensively used as a cooking medium in several countries because of a characteristic pungent and acrid flavor, and as a condiment” and that mustard seeds are “widely utilized in the preparation of edible sauces, pastes and pickles”) found that mustard seed oils protected laboratory animals against chemically induced cancer. They theorized it works by detoxifying cancer-causing chemicals and as an antioxidant that protects cells from damaging oxidation. The findings were in Cancer Letter.

In Healing, Mustard Cuts the Mustard

Researchers have found many other ways mustard seed might protect health:

Heart disease. Researchers from the Harvard School of Public Health analyzed data on diet and heart disease from more than 1,000 people living in India and found those who cooked with mustard seed oil—rich in heart-protecting ALA—had a 51 percent lower risk of heart disease than those who cooked with sunflower seed oil. The findings were in the American Journal of Clinical Nutrition.

Researchers in India fed experimental animals brown mustard seeds, lowering their total and “bad” LDL cholesterol, and increasing “good” HDL cholesterol. The findings were in the journal Plant Foods for Human Nutrition.

Prediabetes. More than 50 million Americans suffer from this health-defeating condition, in which cells no longer respond to the glucose-controlling hormone insulin (a condition also called insulin resistance), and glucose (blood sugar) levels stay high. Uncontrolled, prediabetes can turn into type 2 diabetes—and type 2 diabetes can turn into heart disease, stroke, blindness, nerve pain, and kidney failure.

Indian researchers fed animals a high-sugar diet and their glucose and insulin levels skyrocketed. But when they also fed the animals brown mustard seeds, glucose and insulin levels normalized. Mustard seed “can play a role in the management of the prediabetes state of insulin resistance and should be promoted for use in patients prone to diabetes,” concluded the researchers in the Journal of Ethnopharmacology.

Prostate problems. An enlarged prostate—the medical condition called benign prostatic hypertrophy (BPH)—is a common problem in older men, causing urinary difficulties. Chinese researchers found that two compounds in white mustard seeds helped prevent induced BPH in experimental animals.

Chronic obstructive pulmonary disease (COPD). Doctors in China used the traditional folk remedy of a “mustard plaster”—a cloth (poultice) saturated with mustard seed powder, put inside a protective dressing, and applied to the chest—to treat 59 people with chronic bronchitis (a form of chronic obstructive pulmonary disease, or COPD). Twenty-five other people with COPD didn’t receive the treatment. After one year, those using the mustard plaster had a higher improvement rate—in symptoms of the disease (such as coughing and breathlessness) and in levels of disease-fighting immune factors.

Brain health. Astrocytes are star-shaped cells in the brain and spinal cord with many important functions: they help neurotransmitters relay signals from neuron to neuron; they help control healthy blood flow in the brain; they supply neurons with key nutrients; they regulate potassium in the brain, a nutrient critical to normal neural functioning; and when nerve cells are injured (such as in spinal cord injury), they remove debris and help repair the area. Essential fatty acids are crucial to the health of brain cells, and researchers in India conducted laboratory studies on the fatty acids from several cooking oils, to see how they affected astrocyte growth and development. They found the ALA in mustard seed oil “was more effective than other oils” in sparking the growth and development of the cells. The role of mustard seed oil in “facilitating astrocyte development . . . can have potential impact on human health,” concluded the researchers in the journal Cell Molecular Neurobiology.

The mustard plant is a crucifer, in the same family as broccoli, brussels sprouts, kale, and cabbage.

Getting to Know Mustard Seed

Mustard seeds have no aroma or flavor. But when the seed coat is broken and comes into contact with cold (not hot!) water, an enzyme called myrosinase goes into action, setting off the process that produces the distinctive flavor of the condiment mustard.

It takes 10 minutes for the seeds to reach their full flavor, after which it starts to dissipate. And that’s the secret to good mustard-making: bring the seeds to the flavor level you desire, then add an acid such as vinegar to kill the enzyme, then add your favorite combination of flavorings.

The ancient Romans were the first to develop the technique of mustard-making. They spread the practice throughout their empire, introducing white and black mustard seeds to England, where the condiment is now a favorite (perhaps because the sharp taste gives a heady lift to the country’s notoriously bland food).

The Romans also took mustard seeds to Dijon, France, and in the 14th century that city became home to the first commercial mustard business. (If you find yourself in Dijon, consider a visit to the Mustard Museum.) Today, the French produce more than 3,500 varieties of prepared mustard.

In the 18th century, the English invented a way to mill the oily seeds into a dry powder. In the 19th century Colman’s Mustard was founded, now the world’s most famous dry mustard. Initially, dry mustard was manufactured by mixing white and black mustard seeds with turmeric, the bright yellow Indian spice, to give the mustard color and with wheat flour to give it texture. Today, only white mustard seeds are used.

Mustard didn’t hit the American culinary scene until the late 19th century, when the brothers Robert and George French bought a processing mill in Fairport, New York. Robert invented the bright yellow French’s mustard, which made its debut in 1904 on a hotdog at the St. Louis World’s Fair.

Today, mustard powder and seeds are among the world’s most popular spices. Both the powder and seeds are used to make prepared mustards, which come in a wide range of temperatures, from mild to tongue-scorching, with a seemingly infinite number of flavorings.

Mustard seed may help prevent and/or treat:

Benign prostatic

hypertrophy (BPH)

Cancer

Cholesterol problems (high total cholesterol, high “bad” LDL cholesterol, low “good” HDL cholesterol)

Chronic obstructive

pulmonary disease (COPD)

Diabetes, type 2

Heart disease

Insulin resistance (prediabetes)

___________________________________

Mustard seed pairs well with these spices:

Allspice

Black cumin

seed

Cardamom

Chile

Cinnamon

Clove

Coriander

Cumin

Fennel seed

Galangal

Ginger

Star anise

Tamarind

Turmeric

and complements recipes featuring:

Ale and beer

Beef

Brussels sprouts

Cabbage

Cauliflower

Curries

Fish

Meats, especially cold

or boiled

Pickles

Sauerkraut

Sausage

The English favor strong mustards made from brown seeds or a combination of brown and white. Germany boasts a vast array of mustards, and bottles of both mild and strong mustards are a mainstay on tables in German households and restaurants. Dusseldorf, made from black seeds, is Germany’s most famous brand. Both the English and Germans use prepared mustard generously on meats, sausages, and cold cuts.

Derby Day Mustard

This mustard can be served with grilled sausages, meats, and cold cuts, on sandwiches, or as a spread for smoked fish. Or combine equal parts of mustard and mayonnaise to making a dipping sauce for vegetables. The recipe gets its name in honor of the annual Radnor Hunt Races in Radnor, Pennsylvania.

1 cup dry mustard

1 cup cider vinegar

 cup yellow mustard seeds

2 eggs, beaten

1 cup sugar

1. Blend the dry mustard and vinegar together in a small bowl. Cover and let stand overnight at room temperature.

2. The next day, soak the mustard seeds in enough cold water to cover, for 10 minutes. Strain. Combine the mustard seeds, beaten eggs, and sugar in the top of a double boiler. Scrape in the mustard and vinegar mixture. Cook, stirring occasionally, for 15 minutes, or until it thickens. Store in a sealed container.

Makes about 2 cups.

Dijon mustard is also made from black seeds, and it is an ingredient in two famous French sauces—sauce Robert and sauce verte—which are used on grilled meats.

World-famous Chinese mustard is made from powdered brown mustard seeds and water. The Chinese make a dipping sauce by combining dry mustard with sesame oil and chile oil.

Mustard is considered indispensible to Argentina’s famed beef.

Indian cooks use brown or black mustard seeds, frying them in hot oil at the beginning of cooking until they pop. The process takes away the heat and leaves behind a nutty flavor. In South Indian cooking, brown mustard seeds are fried in oil with cumin seeds, curry leaf, and asafoetida (a process called tempering), and added to food at the end of cooking.

Indians also add whole seeds to countless numbers of chutneys, curries, pickles, and legume dishes called dals. Mustards seeds are also used to flavor many curry blends, pastes, and spice blends.

Mustard oil, made from brown seeds, is a popular cooking oil in India. Though pungent smelling and bitter tasting in the raw, it takes on a sweet, pleasant aroma when it meets heat.

In the United States, a ballpark frank would be unthinkable without yellow mustard. It’s the perfect condiment for deviled eggs and potato salads, and on grilled meats, sausages, corned beef, and cold cuts. It is a custom in the Carolinas and other parts of the South to slather mustard-based “mop sauce” rather than red barbecue sauce on ribs and slow pit-roasted pork.

How to Buy Mustard Seed

Here’s the rule of thumb when it comes to mustard seeds: the smaller and darker, the hotter. Black seeds taste sharp with a nutty aftertaste. Brown seeds are sweeter and mellower than black. White seeds have a subtle flavor.

White mustard seeds and dry mustard are readily available in any well-stocked market. The seeds are sold whole, crushed, or ground.

Brown mustard seeds are harder to come by, but you can find them in Indian and Asian markets and online.

Black mustard seeds are hard to find because they’re not in wide-scale production. (Black seeds are difficult to harvest because they’re so small.)

Even culinary experts have trouble distinguishing black from brown seeds, because brown seeds are a very dark brown, with a subtle deep red tinge. But it doesn’t matter: brown seeds are a suitable substitute for black in any recipe.

Other recipes containing mustard seed:

Basic Barbecue Rub

Black Pepper Rice with Almonds

Brussels Sprouts Kulambu

Caribbean Curry Paste

Chesapeake Bay Seafood Seasoning

Colombo Powder

Ginger Carrot and Squash Soup

Hot Curry Powder

Madras Curry Paste

Madras Curry Powder

Onion and Tomato Chutney

Panch Phoron

Pickling Spice

Sambaar Masala

Sol Kadhi

Vindaloo Curry Paste

Whole mustard seeds are quite stable and will keep for three years. It’s not essential to keep them away from heat, but do keep them dry.

Prepared mustards come in a seemingly infinite variety, with a wide range of heat. When buying prepared mustard, avoid bottles that show signs of separation (a film of vinegar floating on top). For the best flavor, keep prepared mustard at room temperature.

In the Kitchen with Mustard Seed

Even though there are thousands of styles of prepared mustards, it’s also fun to make your own. (And it’s a great way to impress guests.)

Prepared mustard is made by first combining ground mustard seeds with water (or another liquid) to draw out the heat, then using vinegar or another acidic liquid to hold the heat in, and then adding flavorings to give it individuality. Almost anything goes when adding flavorings—exotic spices, edible flowers, wines, chiles, and honey are among the many options. Using dry mustard, of course, makes the whole process easier.

The acid doesn’t add flavor, but stops the action of the enzyme and extends the blend’s penetrating odor. When vinegar is added at the outset, it prevents the enzyme from acting, producing a mild flavor.

The initial soaking liquid is what develops the flavor. Cold water, milk, wine, and beer are among the popular choices. Water will give mustard a sharp taste, milk will give it a spicier and pungent flavor, and beer will make it very hot.

The seeds should sit in the liquid for 10 minutes to develop the full flavor. Vinegar or hot water can be added at any time within the 10 minutes to stop heat from developing. However, if you go over 10 minutes, the flavor will start to dissipate. White seeds produce the mildest mustard. Brown seeds produce a hot mustard. (If you’ve ever tasted Chinese mustard, you know how hot it can be!) Black seeds produce even more heat.

Making mustard is only one of the many uses for mustard seeds. Mustard seeds don’t have to be toasted like other seeds, but doing so will give your dishes more texture and flavor. Here are some ideas for using them:

• Add whole seeds to marinades for grilled food, barbecue sauces, and rubs.

• Toast mustard seeds and grated coconut, and sprinkle over steamed beans.

• Mustard seeds go naturally with all the cruciferous vegetables. Fry seeds in oil until they pop, and sprinkle them over cooked cabbage, cauliflower, broccoli, brussels sprouts, collards, or mustard greens.

• Combine mustard seeds with 1 tablespoon each paprika and oregano for a coating on red meats.

• Mix ¼ cup ground mustard seeds with ¼ cup Worcestershire Sauce and the juice of one lime, and smear it over leg of lamb or other lamb roast about an hour before roasting.

• Make a Memphis mop sauce by combining ½ cup of ballpark-style mustard with 2 cups of cider vinegar and 1 teaspoon of salt. Use as you would barbecue sauce.

• Make mustard vinaigrette by combining 2 teaspoons of mustard seeds, 1 teaspoon Dijon mustard, 1 tablespoon of lemon juice, and 2 tablespoons of apple cider vinegar. Slowly whisk in 1/3 cup of extra-virgin olive oil.

• Add prepared mustard to potato salad and powdered mustard to chicken salad.

Oregano: Infection Protection – Fighting Intestinal Infection

You can’t find a pizza parlor or Italian restaurant anywhere in the US that doesn’t have canisters filled with the pungent dry leaves of oregano. The spice is synonymous with Italy and Italian food. Lasagna, pizza, and even garlic bread wouldn’t be considered Italian without it.

EVERY PIZZA PARLOR IN THE US HAS CANISTERS FILLED WITH THE PUNGENT DRY LEAVES OF OREGANO.

However, Oregano Nation #1 is not Italy. It’s Turkey, which annually exports 20 tons of oregano—with Turks using 1,000 tons a year themselves. And not just because they like the taste. The Turkish people are firm believers in the healing power of oregano.

Household kitchens are often equipped with distillation stills for making oregano water, which families drink to keep digestion running smoothly. The stills are constructed so they can sit safely on the stove, dispersing the vapors of oregano oil that are thought to relax nerves and maintain good health. Turks rub the condensed oil vapors of oregano on limbs when muscles ache or rheumatism sets in. And oregano is Turkey’s favorite tea.

Visit a scientific database, enter the keyword “oregano,” and you’ll find study after study supporting the Turkish tradition of using oregano as medicine.

Fighting Intestinal Infection

Modern gastrointestinal research points a finger at various bacteria, fungi, and parasites as common causes of intestinal troubles, from ulcers to irritable bowel syndrome. (In fact, microbial disturbances in the gut are now thought to cause or complicate many conditions, from allergies to arthritis.) The major components of oregano oil—carvacrol and thymol—are powerfully antibacterial, antiviral, anti-fungal—and anti-parasitic.

Putting parasites in their place. There are many different types of intestinal parasites, from one-celled organisms to full-grown worms. You can pick them up from food, water, a pet—or a passport (travelers to developing countries sometimes end up with a “souvenir” they wish they could have left behind).

Intestinal parasites can cause intestinal symptoms, of course. Chronic diarrhea is the most common, but bloating, gas, constipation, and bloody stools (as well as non-digestive symptoms such as fever and fatigue) are among other unpleasant possibilities.

Anti-parasitic medications are the best way to eradicate parasites, but they don’t always work. Doctors in the southwest US decided to try oregano oil on 34 people with persistent parasites. The treatment ended the reign of the invaders in most cases, and decreased the number of parasites in the rest.

Foiling food poisoning. Researchers have found that compounds in oregano can kill many of the bacteria that cause food poisoning, such as E. coli, Salmonella, Listeria, and Shigella. In a study from the US Department of Agriculture, oregano outperformed garlic and allspice in stopping those four nasty germs from multiplying.

Healing ulcers. Researchers in the Department of Food Science at the University of Massachusetts found that a combination of oregano and cranberry extracts could kill H. pylori bacteria, the cause of stomach ulcers.

Calming colitis. Slovakian researchers found that a combination or oregano and thyme reduced inflammation in the colons of animals with chemically induced colitis, a type of inflammatory bowel disease that strikes more than a million Americans.

Oregano may help prevent and/or treat:

Age spots

Alzheimer’s disease

Cancer

Candida infection (systemic fungal infection)

Cholesterol problems (high “bad” LDL cholesterol)

Colitis (inflammatory bowel disease)

Food poisoning

Heart disease

High blood pressure

Infection, parasitic

Insulin resistance (prediabetes)

Liver disease

Metabolic syndrome

Overweight

Staph infection

Thrush (oral candida infection)

Triglycerides, high

Ulcer

Vaginal yeast infection

More life for the liver. Several animal studies show that oregano oil can strengthen and heal the liver—good news for the tens of millions of Americans with non-alcoholic fatty liver disease, hepatitis C, cirrhosis, and other liver diseases.

Fighting Vaginal Infections, Too

Infections aren’t limited to the digestive tract, of course. A vaginal yeast infection—what doctors call vulvovaginal candiasis—bothers three out of four women at least once in their life. About 45 percent have a second infection, and 5 to 8 percent have recurrent infections, returning four to five times a year. These itchy, sometimes painful infections are almost always caused by the yeast-like fungus Candida albicans.

And some clinicians—led by William C. Crook, MD, author of The Yeast Connection, published in 1987—think whole-body infection with C. albicans is a common problem, causing a wide range of symptoms that include fatigue, headache, and digestive upsets.

When C. albicans is bothering you, call oregano.

Researchers from Georgetown University Medical Center found that oregano oil could “completely inhibit” the growth of C. albicans in the test tube and killed 80 percent of the fungus in experimental animals. The oil stops the yeast from growing and also blunts the limb-like “filaments” it uses to burrow into tissue. They also note it works as well as powerful antifungal antibiotics such as nystatin. (When a team of Italian researchers tested oregano and nystatin together, they found the spice boosted the fungus-killing power of the drug.)

“It is interesting to note,” write the researchers in Molecular and Clinical Biochemistry, “that infections due to C. albicans in debilitated individuals such as those having diabetes and HIV infection may be prophylactically controlled by the daily intake of small amounts of oregano oil, either alone or added to a food.”

“Daily oral administration of origanum oil may be highly effective in the prevention and treatment of candidiasis,” they concluded.

Other researchers found that carvacrol and thymol could “significantly reduce” infection with oral candidiasis—a fungal infection of the tissues of the mouth—in animals.

More from Oregano

There is provocative research on oregano’s possible role in alleviating other diseases.

Metabolic syndrome. This condition is a combination of overweight, high blood sugar, high blood pressure, and high triglycerides, a blood fat (lipid). Researchers in Italy found that oregano extracts worked in the same way as drugs used for metabolic syndrome. Their study, said the researchers, showed the extracts could help with “weight reduction” (overweight), “prevent atherosclerosis” (from high blood pressure), and “ameliorate the lipid profile” (high triglycerides).

Making Sense of “Mexican Oregano”

So-called “Mexican oregano” isn’t oregano. It’s not even in the same botanical family. When dried, however, it looks like oregano and tastes like oregano, except it’s stronger. And that makes a big difference when you add it to tacos or empanadas.

Like “real” oregano, it’s rich in carvacrol and thymol.

And like “real” oregano, it’s used in folk medicine throughout Mexico and South America for digestive and respiratory complaints, and research shows it’s a bacterial fighter, antioxidant, and anti-tumor agent.

“The results warrant further investigation of oregano extract for its potential to prevent and ameliorate metabolic syndrome and its complications,” concluded the researchers in the Journal of Agricultural and Food Chemistry.

High cholesterol. Turkish researchers studied 48 people with mildly elevated cholesterol, dividing them into two groups. One group took oregano extract after every meal, and one group didn’t. Three months later, the oregano group had greater decreases in “bad” LDL cholesterol and in C-reactive protein, a biomarker of artery-damaging inflammation. They also had greater increases in arterial blood flow. The findings were in the Journal of International Medical Research.

When researchers in Turkey tested spices in the laboratory for their ability to stop the oxidation of LDL cholesterol (the key step in the formation of artery-clogging plaque) they found oregano had “the most pronounced effect.”

Researchers in Spain took the process a step further: they measured the ability of oregano extract to stop the process that occurs after oxidation of cholesterol—the activation of immune components calledcytokines that attack the oxidized cholesterol as if it were a foreign invader, sparking the inflammation that worsens heart disease. The extracts stopped the release of three of those cytokines (TNF-alpha, IL-1beta, and IL-6).

“These results may suggest an anti-inflammatory effect of oregano extracts . . . in a cellular model of atherosclerosis [heart disease],” concluded the researchers in Food and Chemical Toxicology.

Colon cancer. “Oregano spice is widely used in the Mediterranean diet, which is associated with a low risk for colon cancer,” said Italian researchers in the journal Nutrition and Cancer. When they mixed oregano extract in a test tube with colon cancer cells, the spice stopped cellular growth and killed the cells, an effect the researchers labeled “oregano-triggered death.”

“Our findings suggest that oregano in the amounts found in the Mediterranean diet” can kill cancer cells, said the researchers.

Additional test tube and animal research on carvacrol and other compounds in oregano show they can slow or kill cancers of the lung, colon, blood, and uterus.

Alzheimer’s disease. Researchers screened 139 spices for their ability to possibly boost the brain chemical acetylcholine, the same action as drugs that slow Alzheimer’s disease—and only an oregano extract was as “potent” as the drugs.

Age spots. Researchers in Taiwan found that a compound in oregano can reverse the “hyperpigmentation” that causes age spots (solar lentigos) and “may be useful in skin-whitening agents.” The findings were in Journal of Dermatological Science.

Staph infections. Infections with Staphylococcus aureus usually start in the hospital and are sometimes fatal. Researchers at Georgetown University Medical Center found oregano oil was “the most potent” killer of S. aureus among several compounds tested. Giving it daily to animals injected with the bacteria quadrupled their expected lifespan. Oregano oil “may prove to be useful” for the “prevention and therapy” of Staphylococcus aureus infections, concluded the researchers.

Getting to Know Oregano

Hippocrates, the “father of medicine” from ancient Greece, knew about oregano’s antiseptic properties, and used it to treat digestive and respiratory diseases. The ancient Egyptians also used it as a healing disinfectant. The Romans favored it for stimulating hair growth. In Turkish folk medicine, oregano oil is used for pain relief from tooth decay, as an antiseptic for wounds, and as a remedy for inflammation of all kinds—psoriasis, tonsillitis, mouth ulcers, and inflamed gums, to name a few.

Oregano pairs well with these spices:

Ajowan

Basil

Bay

Chile

Cumin

Garlic

Marjoram

Onion

Pumpkin seed

Rosemary

Sage

Sun-dried

tomato

Thyme

and complements recipes featuring:

Black beans

Cheese

Chowders and soups

Eggplant

Game

Grilled meat

Ground beef

Mushrooms

Pastas

Pizza

Poultry

Provolone cheese

Rabbit

Salsa

Seafood

Tomato sauces and

dishes

___________________________________

Other recipes containing oregano:

Adobo

All-American Chili con Carne

By-the-Bay Fisherman’s Chowder

Chimichurri Sauce

Green Pumpkin Seed Sauce

Grilled Pork Chile Adobo

Pizza Spice Blend

Roasted Tomato Soup with Fennel and Mint

Yucatan Pickled Red Onions

is an easy-to-grow perennial that is cultivated in many areas of the world, including the United States.

Oregano oil is a popular dietary supplement in the US, used for digestive upset, yeast infections, and as preventive therapy during cold and flu season.

Oregano is just as popular in American kitchens as it is everywhere else. Aside from being a staple in American pizzerias and Italian restaurants, it is a popular spice in Tex-Mex and Southwest cuisines. It is also popular as a flavoring in Mexican restaurants in the United States, where it’s used in soups, chili blends, salsas, and refried beans.

In Mexico, however, “Mexican oregano” is used—it’s not botanically related to European oregano, but has a similar (though stronger) taste.

How to Buy Oregano

Oregano is an easy-to-grow perennial that is cultivated in many areas of the world, including the United States. Spice-lovers say the best oregano comes from Turkey. The US is a major importer of Turkish oregano, so chances are that when you buy oregano, this is the type you’re buying. But Greek oregano is also imported into the US. The only way to know for sure where your oregano originated is to purchase the spice from a specialty retailer, who will know the country of origin.

You can purchase oregano fresh, dried, or ground. The flavor of the dried oregano is more robust than fresh. (And dried is preferred over ground because it’s more flavorful.) Dried oregano keeps for about a year in a dark, dry place, in an airtight container.

The flavor of oregano is pungent and balsamic, and comes from carvacrol and thymol oils, which vary in strength depending on where the plant was grown. The strongest oregano is from Turkey. Oregano grown and dried in backyard herb gardens in the US is delicate in comparison.

Chicken Oreganata

The name says it’s Italian, but Turkey claims to have developed it first. Whatever its origin, this classic is enjoyed in many parts of the world.

2 boned chicken breasts, split

1 cup lemon juice

3 tablespoons olive oil

2 garlic cloves, minced

1 tablespoon dried oregano

½ teaspoon freshly ground black pepper

Salt to taste

1. Wash and pat dry the chicken. Combine the lemon juice, olive oil, garlic, oregano and pepper in a small mixing bowl. Put the mixture in a plastic ziplock bag, add the chicken, and seal. Shake the bag to make sure the chicken is evenly coated with the marinade. Refrigerate overnight.

2. Remove chicken from the marinade. Discard the marinade. Place the chicken in a shallow baking dish coated with non-stick spray. Bake the chicken in a 375°F oven for 30 minutes, turning once mid-way through.

Makes 4 servings.

Oregano is also referred to as wild marjoram, and is often mistaken for marjoram (which is also called sweet marjoram). Though they both come from the same botanical family, and are often used interchangeably in the kitchen, there is only a vague resemblance in taste.

In the Kitchen with Oregano

Chefs prefer dried oregano to fresh because its flavor is more intense. You can intensify the flavor of fresh oregano, however, by rubbing the leaves between your palms and letting it drop in the dish.

Oregano is an easy spice to work with because it goes with just about everything. When experimenting, keep in mind that oregano is strong and can overpower a dish; it marries best with stronger flavors. It’s typically used in garlic-based and tomato-based dishes, rich meat and game dishes, chilies and salsas, and pasta dishes.

A few ideas to put more oregano in your diet:

• Use it in marinades.

• Use it as a rub for grilled meat. Combine 1 teaspoon of oregano with ½ teaspoon each of red pepper flakes, salt, and freshly ground pepper, and rub the mixture into a thick steak before grilling.

• Put it in salad dressing.

• Add it to olive- and vinegar-based recipes.

Sun-dried tomato Guardian of Men’s Health – Prostate Cancer Protection

The tomato has baffled botanists since they started categorizing the plants in Mother Nature’s garden: is it a fruit or a vegetable? Even in the 21st century, the confusion continues—botanists define it as a fruit, while consumers call it a vegetable. Well, sometimes the tomato is neither—when it’s sun-dried. Then it’s a spice.

Tomatoes are officially “sun-dried” when all the moisture is taken out. At the same time, all the nutrients are left in—delivering a super-concentrated dose of the healthful vitamins, minerals, and phytochemicals for which the tomato is justifiably praised. The most notable of these is lycopene, the pigment that colors tomatoes red.

Lycopene is also the strongest member of the formidable family of antioxidants known as carotenoids. Antioxidants play a key role in human health because they help protect your body from the ravages ofreactive oxygen species (ROS), cell-damaging, disease-causing molecules created in excess by many features of modern life, such as air pollution, a sugary or fatty diet, and secondhand smoke.

Unlike some other nutrients, lycopene isn’t manufactured by the body. Food is our only source—and 85 percent of the lycopene in the diet comes from tomatoes and tomato products. And while it’s hard to beat the juicy taste of a red-ripe tomato plucked right from the summer vine, ounce for ounce you’ll get more disease-fighting lycopene from sun-dried tomatoes. When researchers tested a wide range of tomato products to find out which was tops in lycopene, sun-dried was the winner by a big margin. No surprise, considering it takes 10 tomatoes to produce one ounce of sun-dried tomato.

Prostate Cancer Protection

Lycopene first caught the attention of researchers nearly three decades ago when studies showed that death rates for all forms of cancers were lowest in older Americans who had the highest intake of tomatoes. But the nutrient really gained notoriety when studies started to show that it might help protect men against prostate cancer.

To date, dozens of studies have been conducted on tomato, lycopene, and prostate cancer. Results aren’t consistent, but many show that regular consumption of tomato-based foods can help prevent and treat the disease. For example:

In a report in Cancer Epidemiology, Biomarkers and Prevention, researchers analyzed 21 studies on tomato intake and prostate cancer. Men who had eaten the most cooked tomatoes had a 19 percent lower risk of prostate cancer, compared to men who had eaten the least.

In another study, men newly diagnosed with prostate cancer were put on a diet that included pasta dishes made with tomato sauce. After three weeks, their blood levels of PSA (prostate-specific antigen), a biomarker for prostate cancer activity, declined by 20 percent.

In India, scientists studied a group of men with life-threatening metastatic prostate cancer, in which the disease has spread outside the organ. Since testosterone fuels the growth of prostate cells, all the men had opted for medical treatment to reduce the hormone, but half also took lycopene supplements. Two years later, PSA levels were lowest in those taking lycopene.

More Anti-Cancer Power

Lycopene shows promise in reducing the risk of several other cancers.

Breast cancer. Cellular and animal studies show that lycopene helps kill breast cancer cells, even the types most resistant to cancer drugs.

Colon cancer. Researchers measured blood levels of lycopene in people with and without colorectal adenoma, an intestinal growth that can turn into cancer. Those with polyps had 35 percent less lycopene.

Brain cancer. A study in animals found that lycopene treatments inhibited the growth of malignant brain cancer (glioma) cells. Growth slowed even more when the animals were given lycopene before being injected with the cancer cells.

Pancreatic cancer. A study in the Journal of Nutrition found that those with the highest intake of lycopene had a 31 percent lower risk of pancreatic cancer.

Studies also have reported encouraging results for lycopene in battling cancers of the bladder, cervix, liver, lung, stomach, and blood.

Tomato may help prevent and/or treat:

Blood clots

Cancer

Cholesterol problems (high total cholesterol, high “bad” LDL cholesterol)

Dementia, non-

Alzheimer’s

Heart attack

Heart disease

High blood pressure (hypertension)

Infertility, male

Osteoporosis

Parkinson’s disease

Red Alert: Tomatoes Are Good for Your Heart

Tomato plants thrive in warm sandy soil, and some of the world’s best tomatoes are grown and dried in the exquisitely sun-drenched coastal regions along the Mediterranean Sea—where people eating the healthy foods (and sipping the red wine) of the Mediterranean diet enjoy a lower incidence of heart disease than people in the United States and many other countries. There’s a lot of debate over which foods or combination of foods in the Mediterranean diet are the cause of healthier hearts. But a new study in the British Medical Journal shows that high vegetable consumption is right up there—including the lycopene-rich tomato.

In one study on lycopene and heart disease, researchers looked at the dietary intakes of 1,400 people, half of whom had suffered a heart attack. Focusing on three powerful antioxidants—vitamin E, beta carotene, and lycopene—they found that only lycopene was linked to a lower rate of heart attacks. Lycopene may play a role in the protective effect of vegetable consumption on heart attack risk, concluded the researchers in the American Journal of Epidemiology.

In another study, Harvard researchers tracked the tomato consumption of nearly 40,000 middle age and older women with no known heart disease. After seven years, those who had eaten only 1½ or fewer servings a week of lycopene-rich tomato products had a 29 percent higher risk of developing cardiovascular disease than those eating 7 to 10 weekly servings.

The Poisonous Tomato

They say it was a brave man who first tasted an oyster, but perhaps that distinction should go to the first person to bite into a tomato. Tomato plants were around for a century or so before tomatoes found their way into European kitchens—people resisted the tempting red ball of flavor because they feared it was poisonous.

When tomato seeds first landed in Europe via Spain in the mid-16th century, people were shocked to find that it was kin to a plant with a deadly reputation: belladonna, the most notorious member of the nightshade family of plants. According to food historians, there is no evidence the tomato was eaten or used in cooking for over 100 years after its arrival in Europe. The first mention of tomatoes in a recipe did not appear in any continental cookbooks until the mid-1700s, and it took another 50 years until it became common.

How the tomato eventually overcame this misconception is unclear, but it might have had something to do with its fabled reputation for being an aphrodisiac. Perhaps like Adam, a curious person couldn’t resist it. Hence, its 18th-century moniker: love apple.

By the way, early fear-mongers were not totally wrong. The leaves of the tomato plant do contain a poisonous alkaloid. In small doses, it’s not strong enough to harm people, but could sicken a dog or cat. In fact, some cooks add a tomato leaf or two at the end of making a tomato sauce to restore some of the fresh taste lost in cooking.

Studies show that lycopene helps keep the heart strong and arteries flexible in three ways: by blocking the formation of “bad” LDL cholesterol, by thinning blood, and by lowering high blood pressure.

In a study reported in The British Journal of Nutrition, 21 healthy people spent three weeks eating a diet loaded with lycopene, with a daily intake of two cups of tomato juice and one ounce of ketchup. After three weeks, their LDL had dropped by 13 percent and their total cholesterol by 6 percent. The researchers also found that the tomato-rich diet cut the oxidation of LDL, reducing its ability to turn into artery-clogging plaque.

Researchers from Scotland found that a tomato extract (a pill equal to six whole tomatoes) reduced the ability of blood to clot—a risk factor for a heart attack—by 72 percent.

As for high blood pressure, researchers in Israel asked 54 people with high blood pressure that wasn’t controlled by medication (an ACE inhibitor, calcium channel blocker, or diuretic) to also take either a tomato extract or a placebo. After six weeks, those taking the tomato extract had a “clinically significant” drop in blood pressure—systolic blood pressure fell from an average of 146 to 132, and diastolic blood pressure from 82 to 78. At the same time, their blood levels of lycopene tripled. In those taking the placebo, there was no change in lycopene levels or blood pressure.

Bone Up on Lycopene

More than 10 million Americans have the bone-weakening disease osteoporosis—approximately 15 percent of women and 4 percent of men over the age of 50. Another 10 million or so have osteopenia—bone density that is below normal and may lead to osteoporosis. And every year, two million people with osteoporosis have a so-called “osteoporotic fracture,” usually of the hip, spine, or wrist.

You might want to throw some tomatoes at poorly performing bones. Cellular studies from researchers in the Department of Nutritional Sciences at the University of Toronto showed that lycopene might play a role in bone-building—stimulating osteoblasts (the cells that add to bone) and blocking osteoclasts (the cells that destroy bone). “Our research suggests that prevention and treatment of osteoporosis through the consumption of tomatoes and tomato products rich in lycopene may offer a viable alternative to medication for osteoporosis,” said Leticia Rao, PhD, one of the researchers.

Those same researchers also say that ROS might spur the development of osteoporosis, just as they do heart disease. In a study on postmenopausal women (the main victims of osteoporosis), the Canadian researchers found the women with a lycopene-rich diet had much lower levels of a biomarker linked to high levels of ROS and bone destruction. “These results suggest that the dietary antioxidant lycopene reduces oxidative stress and the levels of bone turnover markers in postmenopausal women, and may be beneficial in reducing the risk of osteoporosis,” wrote the researchers in Osteoporosis International.

The Brain-Lycopene Connection

Several studies show that lycopene may play a role in dementia, Parkinson’s disease, and other forms of age-related decline. For example:

Tomatoes are at their tastiest when allowed to fully ripen on the summer vine.

Low blood levels of lycopene levels were found in people with vascular dementia (the second most common kind, after Alzheimer’s) and with Parkinson’s disease. And in a study of 88 elderly nuns in a nursing home, researchers linked higher blood levels of lycopene with an improved ability to perform self-care tasks.

Researchers speculate that lycopene might protect the brain by reducing damage from ROS.

Male Fertility Pill

An estimated 7 to 10 percent of men in their prime reproductive years (age 20 to 50) are infertile. In one out of four of those men, doctors can’t find a cause. It could be ROS—studies show that 25 percent of men with unexplained infertility have significant levels of ROS in their semen, whereas fertile men have no detectable levels. Could lycopene help?

Researchers in India studied 50 infertile men between the ages of 21 and 50, treating them with eight milligrams (mg) of lycopene a day for one year. On average, the men had significant improvements in sperm quality—and 36 percent of their partners went on to have successful pregnancies.

Is It Tomatoes or Lycopene?

Lycopene may be the tomato’s crown jewel, but the fruit contains other nutritional gems. Tomatoes are also rich in vitamin C. And they’re loaded with plant compounds (phytochemicals) such as coumaric acid, chlorogenic acid, and tomatine, all of which have anti-disease activity.

Many lycopene studies used tomato products as the source of the nutrient. This means lycopene may not act alone. Rather, it may derive its disease-fighting strength from working with other nutrients.

So even though lycopene is available as a dietary supplement, I don’t recommend it. In my view, your best bet is to eat more tomatoes and tomato-containing foods such as tomato sauces, soups, juices, and ketchup—and always have a jar of sun-dried tomatoes in your refrigerator. In fact, it’s a good idea to eat sun-dried tomatoes and other tomato products daily. When you stop eating tomatoes, lycopene levels plummet.

The Whole World Loves Tomatoes

The tomato is used in virtually every cuisine in the world to flavor just about every food. The total number of dishes in which tomato is the main ingredient numbers in the thousands.

Needless to say, Italian cuisine would be a lot less appealing if it weren’t for the tomato. The tomato is also a staple in the Indian diet—it’s frequently used as the liquid that balances the spices in curries and is a common ingredient in chutneys. Tomato is the ingredient that adds a sweet acidic flavor to many dishes in Southeast Asia, and the Chinese use tomato in sweet-and-sour sauces. It’s the main ingredient in vegetable-spice mixes such as Latin American and Mexican salsas, Indonesian sambals, and Spanish sofritos.

Currywurst—a sausage topped with a tomato sauce spiked with curry powder and paprika—is a national dish in Germany. (It’s sold on street corners in Berlin just like hot dogs are sold on the streets of Manhattan.) The French slow roast tomato into a confit as a rich full-bodied flavor enhancer. In Spanish Catalonia, people rub tomato into grilled bread for a snack called scrubbed toast. The tomato has even generated its share of geographical controversy: New Englanders were up in arms when New Yorkers replaced the cream in their famed clam chowder with tomato and renamed it Manhattan clam chowder.

Tomatoes are grown fresh in numerous colors and sizes—there are green, yellow, orange, red, and purple tomatoes, and varieties ranging from the size of a grape to a baseball.

Tomatoes are at their tastiest—and most health-giving—when allowed to fully ripen on the summer vine. Lycopene gives tomatoes their rich, red hue, and the pigment saturates the tomato only when it’s vine-ripened.

As for taste: while tomatoes contain gel-like substances that makes them juicy, the flavor comes from the wall, the flesh just inside the skin. That flavor intensifies as sugar and acids build up during ripening. So it’s no wonder that supermarket tomatoes are derided as “flavorless produce”—they’re picked and shipped when they’re still green and then exposed to ethylene gas, which triggers ripening in mature fruit.

TOMATOES CAN BE DRIED IN AN HOUR OR TWO WITH A FOOD DEHYDRATOR.

My recommendation: unless you grow your own tomatoes, or can buy local tomatoes at a farmer’s market, use canned or jarred tomatoes. They’re actually healthier. Studies show that lycopene is much better absorbed from cooked tomatoes. One study showed triple the absorption after a tomato product was heated. In another, the lycopene in tomato paste was nearly four times better absorbed than that from fresh tomatoes.

The variety of tomato products is almost endless. There are an infinite number of soups, juices, sauces, pastes, and stews. Cooked tomatoes come whole, diced, crushed, stewed, pureed—and, of course, as a sun-dried spice.

Getting to Know Sun-Dried Tomato

Sun-dried tomatoes have probably been around since, well, since tomatoes. They’re a staple of Mediterranean and Italian diets—traditionally, Italian families put some of their tomato crop on the rooftop to dry, so they’d have enough tomatoes to last through winter and into the next growing season. Recently, they’ve become popular in the US—some estimates say that more are consumed here than in Italy!

Sun-dried tomatoes are so named because they’re left to bask in the sun day after day until they shrivel up and dry. This can take anywhere from 4 to 14 days. The process isn’t difficult, but it requires just the right environment. The tomatoes need good ventilation, protection from critters, and have to be brought in at night. If you’re planning to dry tomatoes yourself, it requires a lot of patience. Remember, too, that it takes a lot of fresh tomato to make a little sun-dried. A baseball-size tomato will shrink to the size of a pinky ring.

Their intense flavor, and the painstaking process of producing them, classifies them as gourmet items—with a price to match. A small eight-ounce jar—available at most supermarkets and gourmet stores—can cost six dollars or more. Compare that to the 60 cents you pay for the same sized can of tomato sauce.

There is, however, a relatively easy way to dry a tomato, without ever exposing it to the sun: slow roasting. You can use any type of ripe tomato, though the Roma is considered best because it has fewer seeds than other varieties. Here’s how to do it:

1. Cut the stem end out of each tomato and slice the tomatoes in half lengthwise. Line the tomato halves up on a pastry sheet, making sure that they do not touch, and sprinkle them with salt and your favorite spices.

2. Put them in a pre-heated 200°F oven and leave them there for the next 8 to 10 hours. Check them every hour or so. They are done when they are dry with no sign of moisture. They may not all bake uniformly—and if the tomato isn’t fully dried, the remaining moisture can collect bacteria. So, if necessary, remove them from the oven one by one, as they finish.

Another way to dry them is with a food dehydrator. A drawback is the initial expense of the dehydrator, which can cost $150 or more. But the advantage is that the tomatoes dry in an hour or two. Look for a device with a temperature gauge (maintaining the right temperature while drying keeps bacteria at bay) and follow the manufacturer’s directions.

Oven-Roasted Tomatoes

Long before there were sun-dried tomatoes, the French were capturing the concentrated goodness of the fruit by making a confit.

The method for making tomato confit is similar to sun-dried tomatoes, except the tomatoes are taken out of the oven when they are still soft. They are then jarred, to use in salads, on pasta, or in anything that would be enhanced by a rich, pure tomato flavor.

To make tomato confit, quarter whole tomatoes and put them on a baking sheet lined with tinfoil. Sprinkle them with salt, pepper, dried thyme, and a little confectioner’s sugar. Place a garlic sliver in the middle of each tomato and bake in a 200°F oven for an hour. Turn, baste, and bake for another hour.

You can keep dehydrated tomatoes in plastic freezer bags. They’ll keep in a cool, dry place for about two months or in the freezer for six to nine months. Before storing, make sure all the air is squeezed out.

As for oven-dried tomatoes: once properly dried (meaning totally dried), you can pack them in an airtight container and keep them in the pantry indefinitely. (You will have to reconstitute them before using.) Or you can also pack them in a jar with olive oil, where they will keep refrigerated for about two weeks.

To reconstitute sun-dried tomatoes, put them in warm water for about 30 minutes. If you reconstitute sun-dried tomatoes but don’t use them right away, you must refrigerate them.

Here are some ways to enjoy sun-dried tomatoes:

• Eat them as a luscious snack.

• Stir them into soups, stews, and sauces just before serving, to give the dishes a rich color.

• Use them in place of fresh tomatoes in sandwiches.

• Chop and add to tuna, chicken, or green salads.

• Slice and serve them in pasta dishes.

In the Kitchen with Tomato

Tomatoes originated in South America and fresh tomatoes don’t take kindly to cold. Keep them out of the refrigerator, which chills the taste right out of them. Instead, keep them in a cool place—their ideal temperature is 55°F. And keep them out of the sun.

If for some reason you refrigerate fresh tomatoes, let them sit at room temperature for at least a half hour before eating. You’ll get back most (but not all) of the flavor.

Tomatoes yield to slight pressure when ripe. If you buy tomatoes that aren’t quite ripe, you can hasten the ripening process by putting them in a brown paper bag with a banana, which releases ethylene gas.

Here are some other ways to optimize the flavor and nutrition of tomatoes:

Go for gazpacho. This raw, tomato-based soup is good for you. Researchers at Tufts University asked a group of volunteers to eat gazpacho twice a day for a week. Their blood levels of vitamin C went up an average of 25 percent and their levels of three biomarkers for inflammation (a risk factor for heart disease) went down.

Whole is better. Whether fresh or canned, favor whole tomatoes. Studies show they’re nutritionally superior to skinned-and-seeded varieties. (Don’t remove the seeds and juice from fresh tomatoes unless the recipe calls for it—doing so changes the flavor balance in favor of sweetness.)

Strike oil. Tomatoes and olive oil are the mainstays of the Mediterranean diet—and they team up to beat disease, because olive oil increases the body’s ability to absorb lycopene. When Harvard researchers analyzed the diets of 40,000 women, they found the highest lycopene levels in women who ate foods with tomatoes and olive oil (that includes pizza!). Those women had a 34 percent reduced risk of heart disease, compared to 29 percent for tomato-lovers who didn’t routinely add oil to their tomato-based meals. So don’t be shy—pour on the olive oil.

Tomato pairs well with virtually all spices, but particularly well with:

Basil

Chile

Fennel seed

Garlic

Onion

Oregano

Parsley

Rosemary

Thyme

and complements recipes featuring:

Beef

Chicken

Cheese (feta,

Parmesan, ricotta,

Romano)

Corn pie

Eggs

Green beans

Pasta

Poultry

Sandwiches

Shrimp

Soups

Stews

___________________________________

Other recipes containing tomato:

All-American Chili con Carne

Bloody Mary Soup with Jumbo Lump Crabmeat

Boeuf Bourguignon

Brussels Sprouts Kulambu

By-the-Bay Fisherman’s Chowder

Hungarian Goulash

Madras Beef Curry

Mussels with Thai Red Curry Sauce

Onion and Tomato Chutney

Penne and Sausage with Fennel Tomato Sauce

Potato Cauliflower Curry

Prawns with Almond Hot Pepper Sauce

Spaghettini with Basil-Tomato Sauce

Roasted Tomato Soup with Fennel and Mint

The tomatoes in this soup are slow roasted to produce concentrated flavor in the same way you make sun-dried tomatoes. You just take them out of the oven a lot sooner. The soup can be served warm or chilled. It makes a nice dinner starter or a light lunch with a salad. You can also stir in cooked crab. To dress it up, place a butterflied shrimp in the center of the soup and top with a dollop of sour cream or guacamole.

2 pounds tomatoes

Sea salt

2 teaspoons dried mint

2 teaspoons dried oregano

2 teaspoons dried parsley

2 teaspoons dried thyme

1 teaspoon fennel seeds

3 cups chicken stock

Fresh mint sprigs, for garnish

1. Cut the stem end out of the tomatoes. Slice the tomatoes in half and place them on a pastry sheet lined with tin foil. Sprinkle with sea salt.

2. Combine the mint, oregano, parsley, and thyme in a dish. Separate out 1 teaspoon of the mixed herbs and set aside. Sprinkle the larger portion of the spices on top of the tomatoes. Put in a preheated 275°F oven for 3 hours or until the tomatoes give off all their juices. Remove from the oven and cool.

3. Meanwhile, dry roast the fennel seeds. Heat a small heavy skillet and add the seeds, shaking the pan so they do not burn until they emit an aroma and darken. Set aside to cool.

4. Put the chicken stock in a medium saucepan and heat to a simmer. Remove from the stove. Put the roasted tomatoes in the bowl of a food processor. Add the fennel seeds, the rest of the spice mixture, and the chicken broth and process until smooth. Return to the saucepan and heat. Serve garnished with mint sprigs.

Serves 6 as a starter and 4 as a main course.

Team up tomato with broccoli. As a member of the cruciferous family of vegetables, broccoli is a well-known cancer fighter. In animal research at the University of Illinois, scientists found that broccoli and tomato together more effectively reduced the risk of prostate cancer than either one alone.

Here are some other tips for working with tomatoes in the kitchen:

• Take advantage of tomatoes in season (and get more lycopene!) by buying in bulk and making large batches of sauces. Freeze the sauce in small containers for ease of use.

• Perk up commercial pasta sauce by adding a cup or two of canned chopped tomatoes while it is cooking.

• Enhance the taste and healing power of tomato dishes by sprinkling them with baharat, a popular Middle Eastern spice mix. You’ll find a recipe for the mix on Baharat.

• When making a puree from scratch, you’ll get a smoother sauce by starting with fresh tomatoes or canned crushed rather than whole canned tomatoes. This is because canners frequently add calcium salts to whole canned tomatoes to help keep the cell walls intact. This interferes with the disintegration during cooking. If you want to make a fine-textured dish using canned tomatoes, check the labels and look for a brand that doesn’t list calcium among the ingredients.

• Adding a little sugar to tomato sauce as it’s cooking intensifies the flavor.

• Make a fast and tasty barbecue sauce by combining 1 cup of ketchup with a few cloves of diced garlic, 2 tablespoons of diced ginger, 2 tablespoons of rum, and ¼ cup each of brown sugar, soy sauce, and distilled white vinegar.

• Pan roast tomatoes by cutting them in half and putting them in a pan of hot olive oil. Puncture the sides of the tomatoes with a sharp knife, so the liquid seeps out. Cook for 10 minutes, turn, sprinkle with salt and spices and cook another 10 minutes.

• Here’s how to make scrubbed toast, a classic favorite in the Catalonian region of Spain. Grill or broil thick crusty bread. While it’s still hot, rub the bread with a crushed garlic clove. Cut a large tomato in half and scrub it into the bread until it absorbs the juices and the seeds coat the bread.

Mustard seed: Faithful to Good Health – Significant Protection against Cancer

Because it’s so small—about 1/10 inch in diameter—the mustard seed has played a big role in religion. Jesus Christ said that those with faith even as small as a mustard seed could move mountains. Gautama the Buddha used the mustard seed as a measure of eternity, comparing the endless time in a “world cycle” to the time it would take to move an enormous pile of mustard seeds if one seed were moved every one hundred years. The Koran says that even the equivalent of a mustard seed will be accounted for on the Day of Judgment.

Well, nowadays even scientists are starting to have faith in the tiny mustard seed. The source of the seed—the mustard plant—is a crucifer, the cancer-fighting plant family that includes broccoli, brussels sprouts, kale, and cabbage. The mustard seed, it turns out, contains concentrated amounts of the same anti-cancer compounds found in those greens.

The Anti-Cancer Connection

The main compounds: glucosinolates, released from crucifers when they’re chewed and from mustard seed when it’s broken or soaked. An oily, fiery byproduct of the glucosinolates—allyl isothiocyanates(AITC)—gives mustard seeds (and its cruciferous cousins, horseradish and wasabi) their distinctive bite and a lot of their healing power.

The mustard seeds we’re talking about, however, are not from the mustard greens you’ll find in a supermarket. They’re seeds from three mustard plants venerable enough to have made it into ancient religious texts. The seeds are:

• White, or yellow, mustard seeds. Popular in the United States for the American-style yellow mustard they produce, they are the largest of the three seeds, with the mildest flavor.

• Brown mustard seeds. Popular in Europe and Asia, they also go by the name Chinese mustard and are medium-sized and pungent.

• Black mustard seeds. Indigenous to India, they are the smallest and most potent of the three—about 30 percent hotter than brown.

Significant Protection

More than two hundred test tube and animal studies show that the AITC in cruciferous vegetables and plants can help prevent and slow the growth of a number of cancers, including colon, lung, prostate, bladder, and ovarian. A recent scientific review of research on AITC, from the Roswell Park Cancer Institute in Buffalo, New York, concluded that the compound shows “anti-cancer activity” and “exhibits many desirable attributes of a cancer chemopreventive agent” (a natural substance that fights cancer).

A few of those studies have tested AITC and other anti-cancer compounds in mustard seeds:

The omega-3 fatty acids found in fatty fish such as salmon can protect against the development of colon cancer. Researchers at South Dakota State University found that mustard seed oil—rich in alpha-linolenic acid (ALA), a plant-based omega-3—was more protective against colon cancer in experimental animals than fish oil.

Indian researchers found that brown mustard seeds reduced the level of tumors in animals with chemically induced colon cancer. The inclusion of mustard seeds “in a daily diet plays a significant role in the protection of the colon against chemical carcinogenesis,” concluded the researchers.

Canadian researchers found that an extract of white or yellow mustard seeds reduced colon cancer up to 50 percent in experimental animals fed a high-fat diet, and that the extract might help defeat “obesity-associated colon cancer” in people.

Another team of Indian researchers (noting that mustard seed oil “is extensively used as a cooking medium in several countries because of a characteristic pungent and acrid flavor, and as a condiment” and that mustard seeds are “widely utilized in the preparation of edible sauces, pastes and pickles”) found that mustard seed oils protected laboratory animals against chemically induced cancer. They theorized it works by detoxifying cancer-causing chemicals and as an antioxidant that protects cells from damaging oxidation. The findings were in Cancer Letter.

In Healing, Mustard Cuts the Mustard

Researchers have found many other ways mustard seed might protect health:

Heart disease. Researchers from the Harvard School of Public Health analyzed data on diet and heart disease from more than 1,000 people living in India and found those who cooked with mustard seed oil—rich in heart-protecting ALA—had a 51 percent lower risk of heart disease than those who cooked with sunflower seed oil. The findings were in the American Journal of Clinical Nutrition.

Researchers in India fed experimental animals brown mustard seeds, lowering their total and “bad” LDL cholesterol, and increasing “good” HDL cholesterol. The findings were in the journal Plant Foods for Human Nutrition.

Prediabetes. More than 50 million Americans suffer from this health-defeating condition, in which cells no longer respond to the glucose-controlling hormone insulin (a condition also called insulin resistance), and glucose (blood sugar) levels stay high. Uncontrolled, prediabetes can turn into type 2 diabetes—and type 2 diabetes can turn into heart disease, stroke, blindness, nerve pain, and kidney failure.

Indian researchers fed animals a high-sugar diet and their glucose and insulin levels skyrocketed. But when they also fed the animals brown mustard seeds, glucose and insulin levels normalized. Mustard seed “can play a role in the management of the prediabetes state of insulin resistance and should be promoted for use in patients prone to diabetes,” concluded the researchers in the Journal of Ethnopharmacology.

Prostate problems. An enlarged prostate—the medical condition called benign prostatic hypertrophy (BPH)—is a common problem in older men, causing urinary difficulties. Chinese researchers found that two compounds in white mustard seeds helped prevent induced BPH in experimental animals.

Chronic obstructive pulmonary disease (COPD). Doctors in China used the traditional folk remedy of a “mustard plaster”—a cloth (poultice) saturated with mustard seed powder, put inside a protective dressing, and applied to the chest—to treat 59 people with chronic bronchitis (a form of chronic obstructive pulmonary disease, or COPD). Twenty-five other people with COPD didn’t receive the treatment. After one year, those using the mustard plaster had a higher improvement rate—in symptoms of the disease (such as coughing and breathlessness) and in levels of disease-fighting immune factors.

Brain health. Astrocytes are star-shaped cells in the brain and spinal cord with many important functions: they help neurotransmitters relay signals from neuron to neuron; they help control healthy blood flow in the brain; they supply neurons with key nutrients; they regulate potassium in the brain, a nutrient critical to normal neural functioning; and when nerve cells are injured (such as in spinal cord injury), they remove debris and help repair the area. Essential fatty acids are crucial to the health of brain cells, and researchers in India conducted laboratory studies on the fatty acids from several cooking oils, to see how they affected astrocyte growth and development. They found the ALA in mustard seed oil “was more effective than other oils” in sparking the growth and development of the cells. The role of mustard seed oil in “facilitating astrocyte development . . . can have potential impact on human health,” concluded the researchers in the journal Cell Molecular Neurobiology.

The mustard plant is a crucifer, in the same family as broccoli, brussels sprouts, kale, and cabbage.

Getting to Know Mustard Seed

Mustard seeds have no aroma or flavor. But when the seed coat is broken and comes into contact with cold (not hot!) water, an enzyme called myrosinase goes into action, setting off the process that produces the distinctive flavor of the condiment mustard.

It takes 10 minutes for the seeds to reach their full flavor, after which it starts to dissipate. And that’s the secret to good mustard-making: bring the seeds to the flavor level you desire, then add an acid such as vinegar to kill the enzyme, then add your favorite combination of flavorings.

The ancient Romans were the first to develop the technique of mustard-making. They spread the practice throughout their empire, introducing white and black mustard seeds to England, where the condiment is now a favorite (perhaps because the sharp taste gives a heady lift to the country’s notoriously bland food).

The Romans also took mustard seeds to Dijon, France, and in the 14th century that city became home to the first commercial mustard business. (If you find yourself in Dijon, consider a visit to the Mustard Museum.) Today, the French produce more than 3,500 varieties of prepared mustard.

In the 18th century, the English invented a way to mill the oily seeds into a dry powder. In the 19th century Colman’s Mustard was founded, now the world’s most famous dry mustard. Initially, dry mustard was manufactured by mixing white and black mustard seeds with turmeric, the bright yellow Indian spice, to give the mustard color and with wheat flour to give it texture. Today, only white mustard seeds are used.

Mustard didn’t hit the American culinary scene until the late 19th century, when the brothers Robert and George French bought a processing mill in Fairport, New York. Robert invented the bright yellow French’s mustard, which made its debut in 1904 on a hotdog at the St. Louis World’s Fair.

Today, mustard powder and seeds are among the world’s most popular spices. Both the powder and seeds are used to make prepared mustards, which come in a wide range of temperatures, from mild to tongue-scorching, with a seemingly infinite number of flavorings.

Mustard seed may help prevent and/or treat:

Benign prostatic

hypertrophy (BPH)

Cancer

Cholesterol problems (high total cholesterol, high “bad” LDL cholesterol, low “good” HDL cholesterol)

Chronic obstructive

pulmonary disease (COPD)

Diabetes, type 2

Heart disease

Insulin resistance (prediabetes)

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Mustard seed pairs well with these spices:

Allspice

Black cumin

seed

Cardamom

Chile

Cinnamon

Clove

Coriander

Cumin

Fennel seed

Galangal

Ginger

Star anise

Tamarind

Turmeric

and complements recipes featuring:

Ale and beer

Beef

Brussels sprouts

Cabbage

Cauliflower

Curries

Fish

Meats, especially cold

or boiled

Pickles

Sauerkraut

Sausage

The English favor strong mustards made from brown seeds or a combination of brown and white. Germany boasts a vast array of mustards, and bottles of both mild and strong mustards are a mainstay on tables in German households and restaurants. Dusseldorf, made from black seeds, is Germany’s most famous brand. Both the English and Germans use prepared mustard generously on meats, sausages, and cold cuts.

Derby Day Mustard

This mustard can be served with grilled sausages, meats, and cold cuts, on sandwiches, or as a spread for smoked fish. Or combine equal parts of mustard and mayonnaise to making a dipping sauce for vegetables. The recipe gets its name in honor of the annual Radnor Hunt Races in Radnor, Pennsylvania.

1 cup dry mustard

1 cup cider vinegar

 cup yellow mustard seeds

2 eggs, beaten

1 cup sugar

1. Blend the dry mustard and vinegar together in a small bowl. Cover and let stand overnight at room temperature.

2. The next day, soak the mustard seeds in enough cold water to cover, for 10 minutes. Strain. Combine the mustard seeds, beaten eggs, and sugar in the top of a double boiler. Scrape in the mustard and vinegar mixture. Cook, stirring occasionally, for 15 minutes, or until it thickens. Store in a sealed container.

Makes about 2 cups.

Dijon mustard is also made from black seeds, and it is an ingredient in two famous French sauces—sauce Robert and sauce verte—which are used on grilled meats.

World-famous Chinese mustard is made from powdered brown mustard seeds and water. The Chinese make a dipping sauce by combining dry mustard with sesame oil and chile oil.

Mustard is considered indispensible to Argentina’s famed beef.

Indian cooks use brown or black mustard seeds, frying them in hot oil at the beginning of cooking until they pop. The process takes away the heat and leaves behind a nutty flavor. In South Indian cooking, brown mustard seeds are fried in oil with cumin seeds, curry leaf, and asafoetida (a process called tempering), and added to food at the end of cooking.

Indians also add whole seeds to countless numbers of chutneys, curries, pickles, and legume dishes called dals. Mustards seeds are also used to flavor many curry blends, pastes, and spice blends.

Mustard oil, made from brown seeds, is a popular cooking oil in India. Though pungent smelling and bitter tasting in the raw, it takes on a sweet, pleasant aroma when it meets heat.

In the United States, a ballpark frank would be unthinkable without yellow mustard. It’s the perfect condiment for deviled eggs and potato salads, and on grilled meats, sausages, corned beef, and cold cuts. It is a custom in the Carolinas and other parts of the South to slather mustard-based “mop sauce” rather than red barbecue sauce on ribs and slow pit-roasted pork.

How to Buy Mustard Seed

Here’s the rule of thumb when it comes to mustard seeds: the smaller and darker, the hotter. Black seeds taste sharp with a nutty aftertaste. Brown seeds are sweeter and mellower than black. White seeds have a subtle flavor.

White mustard seeds and dry mustard are readily available in any well-stocked market. The seeds are sold whole, crushed, or ground.

Brown mustard seeds are harder to come by, but you can find them in Indian and Asian markets and online.

Black mustard seeds are hard to find because they’re not in wide-scale production. (Black seeds are difficult to harvest because they’re so small.)

Even culinary experts have trouble distinguishing black from brown seeds, because brown seeds are a very dark brown, with a subtle deep red tinge. But it doesn’t matter: brown seeds are a suitable substitute for black in any recipe.

Other recipes containing mustard seed:

Basic Barbecue Rub

Black Pepper Rice with Almonds

Brussels Sprouts Kulambu

Caribbean Curry Paste

Chesapeake Bay Seafood Seasoning

Colombo Powder

Ginger Carrot and Squash Soup

Hot Curry Powder

Madras Curry Paste

Madras Curry Powder

Onion and Tomato Chutney

Panch Phoron

Pickling Spice

Sambaar Masala

Sol Kadhi

Vindaloo Curry Paste

Whole mustard seeds are quite stable and will keep for three years. It’s not essential to keep them away from heat, but do keep them dry.

Prepared mustards come in a seemingly infinite variety, with a wide range of heat. When buying prepared mustard, avoid bottles that show signs of separation (a film of vinegar floating on top). For the best flavor, keep prepared mustard at room temperature.

In the Kitchen with Mustard Seed

Even though there are thousands of styles of prepared mustards, it’s also fun to make your own. (And it’s a great way to impress guests.)

Prepared mustard is made by first combining ground mustard seeds with water (or another liquid) to draw out the heat, then using vinegar or another acidic liquid to hold the heat in, and then adding flavorings to give it individuality. Almost anything goes when adding flavorings—exotic spices, edible flowers, wines, chiles, and honey are among the many options. Using dry mustard, of course, makes the whole process easier.

The acid doesn’t add flavor, but stops the action of the enzyme and extends the blend’s penetrating odor. When vinegar is added at the outset, it prevents the enzyme from acting, producing a mild flavor.

The initial soaking liquid is what develops the flavor. Cold water, milk, wine, and beer are among the popular choices. Water will give mustard a sharp taste, milk will give it a spicier and pungent flavor, and beer will make it very hot.

The seeds should sit in the liquid for 10 minutes to develop the full flavor. Vinegar or hot water can be added at any time within the 10 minutes to stop heat from developing. However, if you go over 10 minutes, the flavor will start to dissipate. White seeds produce the mildest mustard. Brown seeds produce a hot mustard. (If you’ve ever tasted Chinese mustard, you know how hot it can be!) Black seeds produce even more heat.

Making mustard is only one of the many uses for mustard seeds. Mustard seeds don’t have to be toasted like other seeds, but doing so will give your dishes more texture and flavor. Here are some ideas for using them:

• Add whole seeds to marinades for grilled food, barbecue sauces, and rubs.

• Toast mustard seeds and grated coconut, and sprinkle over steamed beans.

• Mustard seeds go naturally with all the cruciferous vegetables. Fry seeds in oil until they pop, and sprinkle them over cooked cabbage, cauliflower, broccoli, brussels sprouts, collards, or mustard greens.

• Combine mustard seeds with 1 tablespoon each paprika and oregano for a coating on red meats.

• Mix ¼ cup ground mustard seeds with ¼ cup Worcestershire Sauce and the juice of one lime, and smear it over leg of lamb or other lamb roast about an hour before roasting.

• Make a Memphis mop sauce by combining ½ cup of ballpark-style mustard with 2 cups of cider vinegar and 1 teaspoon of salt. Use as you would barbecue sauce.

• Make mustard vinaigrette by combining 2 teaspoons of mustard seeds, 1 teaspoon Dijon mustard, 1 tablespoon of lemon juice, and 2 tablespoons of apple cider vinegar. Slowly whisk in 1/3 cup of extra-virgin olive oil.

• Add prepared mustard to potato salad and powdered mustard to chicken salad.

Dramatic brain images of vitamin E protection

What if you could get a secret look at your own brain tis­sue to see how it is holding up under everyday damage from years of free-radical attacks and other biological assaults? What if you had compelling visual evidence suggesting that vitamin E could help protect your brain from subtle cumu­lative damage? Austrian researchers Reinhold Schmidt, M.D., and colleagues at the Karl-Franzens University of Graz, have produced such remarkable new brain scan images, showing that subtle brain damage is directly tied to low amounts of vitamin E in the blood. The investiga­tors used magnetic resonance imaging (MRI) to spot signs of subtle brain damage in 355 normal volunteers ages forty-five to seventy-five. In a word, they took dramatic pictures of brains on their way to ruin.

The type of brain pathology the researchers focused on is known as “white matter hyperintensities”—tiny abnor­malities or injuries in brain tissue, suggesting small vessel disease in cerebral white matter. It’s common in the elderly, evident in 40 to 50 percent of elderly brains. Although it is “benign” in that it produces no noticeable symptoms in nor­mal older people, it nevertheless is a sign of blood vessel damage and cognitive impairment and a predictor of worse things to come. One possible cause: vascular disease, including high blood pressure. Another logical cause: per­petual brain cell battering and oxidation by free-radical chemicals over many years.

If hordes of free radicals are a cause, one would expect that the more extensive the white matter injuries, the weaker the body’s antioxidant forces at combating the free radicals. To test that theory, the Austrian researchers mea­sured ten naturally occurring antioxidants in the subjects’ bloodstreams. The results were stunning.

Low levels of blood lycopene (from tomatoes) were indicative of increased brain damage. But most striking was a link with vitamin E. Those with the least blood vit­amin E had seven times or 700 percent more early brain matter damage than those with the highest blood levels of vitamin E. Although the exact mechanisms of the damage are uncertain, vitamin E appears to keep it in check, pro­tecting the aging brain. When a stark visual picture shows that your brain looks less bruised and beaten up just because you have more vitamin E in your veins, it’s enough to make anybody reach for the vitamin E.

In another study of 1769 healthy subjects ages fifty to seventy-five years, Dr. Schmidt’s group found that those with the lowest vitamin E blood levels scored worst on a rating scale that measures dementia, another word for fail­ure of intellectual functions. Yet, they did not exhibit overt symptoms of mental decline. The connection held true regardless of sex, education, smoking, or blood cholesterol levels.