Healthy Herbs and Spices

Published in Better Ways
Some Super-Healthy Herbs and Spices Used In The Mediterranean Diet
Green vegetables, a staple of the Dalmatian Mediterranean Diet Green vegetables, a staple of the Dalmatian Mediterranean Diet Photo Vivian Grisogono

Mediterranean dishes tend to be low in carbs, high in protein and packed with nutrient-containing vegetables. While the healthy base ingredients used to prepare Mediterranean meals certainly provide an excellent reason for choosing the diet, they are nothing compared to the positive health effects of the herbs and spices these meals contain. 


Ingredients in the Mediterranean diet, like tomato, lettuce and pretty much any plant that has colour are jam-packed with powerful pigments that act as antioxidants and other disease-preventing agents in the body. These pigments are often referred to as phytochemicals in the food-science world.  

Since herbs and spices are plants just as vegetables are, they also add phytochemicals to the diet. Cinnamon, turmeric and oregano contain different types of pigments. Phytochemicals are responsible for pigmentation. Without these chemicals, there would be no colour in organic-based foods.

All the herbs and spices associated with the Mediterranean diet provide health benefits through their phytochemicals. Some of the commonly used herbs and spices provide unique effects.

Basil


Basil is a herb which is used a lot in Dalmatian cooking. Many if not most households cultivate their own basil plants, in pots if not in the garden, propagating their crop from year to year from the seed-heads formed after flowering. Basil is also commonly used as seasoning in Italian cooking, which is technically part of the Mediterranean diet, despite being high in carbs. It is possible to make Italian-type meals lighter by replacing pasta with spaghetti squash. 

Basil is loaded with vitamin A and has the ability to destroy bad species of bacteria. Its anti-inflammatory properties have persuaded some users to profess it to be an excellent herb for relieving migraine symptoms. Inflammation in certain arthritic conditions is sometimes helped by including basil in the diet.

Oregano


Oregano is another herb which plays a big part in the Dalmatian diet. It is even more nutrient-dense than the tomatoes that the herb is often responsible for seasoning. It has all the vitamins and minerals of those lovely, red fruits, plus, it comes with the addition of a lot more fibre and omega-3 fatty acids.

Fatty acids help keep us heart healthy. They may also support healthy brain function. Some studies have even suggested that the addition of fatty acids helps to alleviate the symptoms of autism-spectrum disorders.

Cinnamon 


Cinnamon is a spice used to bring out the flavour in a lot of Middle-Eastern dishes, and is increasingly popular in Dalmatian cooking.

Cinnamon has the ability to stabilize blood sugar levels. It has been clinically proven to be a powerful addition to any diabetic diet, and it may also help to prevent Type 2 Diabetes. 

Turmeric 


Turmeric is a spice more associated with Asian and Middle Eastern cooking than Dalmatian. Chicken prepared with turmeric takes on a distinctive orange colour which gives advance promise of its tangy flavour.

Turmeric is now widely available in Dalmatia, but a lot of cooks use it only as an add-on seasoning to sprinkle over food, rather than including it in the actual cooking.

Its increasing popularity may have something to do with the fact that Dr. Oz has suggested consuming this seasoning may result in weight loss. Dr. Oz’s programme has been compulsive viewing in Croatia, and the attraction of losing weight by eating something tasty is never one to be ignored, especially by those who over-indulge. 

In fact the weight loss only happens in conjunction with a healthy active Mediterranean lifestyle, but some of turmeric’s health benefits can still be reaped even if your lifestyle is unhealthy. If you are only concerned with losing weight, you probably won’t notice turmeric’s ability to reduce inflammation. But your aches and pains may be reduced anyway through turmeric’s antioxidant action without you thinking about it.

Summing up

This is a small sample of the herbs and spices used in the Mediterranean diet, and is an indication of how wide-ranging the definition of Mediterranean diet is. There are plenty of others that all add to those unique flavours and interesting tastes in the dishes found in Dalmatian, Italian, Greek and Middle-Eastern cooking.

© Jonathan Leger 2016

Jonathan Leger is a member of the Garden Writer's Association and a gardening enthusiast. You can check out his website where he shares his passion for the unique plants of the world.

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    “But then the nature finance team at Conservation International — these crazy guys — came up with a wild idea,” Alie said. “In just six months they put this entirely new funding model together: loaning money at an affordable rate to the conservancies so that they can continue to pay staff and wildlife rangers.”

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    Born out of this emergency, we discovered a new way to do conservation.

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    “The catastrophe of COVID-19 was total for us,” said Benard Leperes, a landowner with Mara North Conservancy and a conservation expert at Maasai Mara Wildlife Conservancies Association. “Without Conservation International and the fund, this landscape would have not been secured; the conservancies would have disintegrated as people were forced to sell their land to convert it to agriculture.”

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    “Born out of this emergency, we discovered a new way to do conservation.”

    A new era for conservation

    The high plateaus overlooking the Maasai Mara are home to the very last giant pangolins in Kenya.

    These mammals, armored with distinctive interlocking scales, are highly endangered because of illegal wildlife trade. In Kenya, threats from poaching, deforestation and electric fences meant to deter elephants from crops have caused the species to nearly disappear. Today, scientists believe there could be as few as 30 giant pangolins left in Kenya.

    Conservancies could be crucial to bringing them back. Conservation International has identified opportunities to provide transformative funding for conservancies in this area — a sprawling grassland northwest of Maasai Mara that is the very last pangolin stronghold in the country. The fund will help communities better protect an existing 10,000-hectare (25,000-acre) conservancy and bring an additional 5,000 hectares under protection. It provides a safety net, ensuring a steady income for the communities as the work of expanding the conservancy begins. With a stable income, communities can start work to restore the savanna and remove electric fences that have killed pangolins. And as wildlife move back into the ecosystem, the grasslands will begin to recover.

    In addition to expanding conservancies around Maasai Mara, Conservation International has identified other critical ecosystems where community conservancies can help lift people out poverty, while providing new habitats for wildlife. Conservation International has ambitious plans to restore a critical and highly degraded savanna between Amboseli and Tsavo National Parks in southern Kenya, as well as a swath of savanna outside Kruger National Park in South Africa.

    © Emily Nyrop

    A lone acacia tree in a sea of grass.

    Elephants, fire, Maasai and cattle

    Many of the new and emerging community conservancies have been carefully chosen as key wildlife corridors that would be threatened by overgrazing livestock.

    When the first Maasai Mara conservancies were established in 2009, cattle grazing was prohibited within their boundaries. When poorly managed, cattle can wear grasses down to their roots, triggering topsoil erosion and the loss of nutrients, microbes and biodiversity vital for soil health. It was also believed that tourists would be put off by the sight of livestock mingling with wildlife.

    © Emily Nyrop

    Cattle are closely monitored in the Maasai Mara to prevent overgrazing.

    However, over the years, landowners objected, lamenting the loss of cultural ties to cattle and herding. “That was when we changed tactics,” said Raphael Kereto, the grazing manager for Mara North Conservancy.

    Beginning in 2018, Mara North and other conservancies in the region started adopting livestock grazing practices to restore the savanna. Landowners agreed to periodically move livestock between different pastures, allowing grazed lands to recover and regrow,  mimicking the traditional methods pastoralists have used on these lands for hundreds, if not thousands, of years.

    “Initially, there was a worry that maybe herbivores and other wildlife will run away from cattle,” said Kereto. “But we have seen the exact opposite — the wildlife all follow where cattle are grazing. This is because we have a lot of grass, and all the animals follow where there is a lot of grass. We even saw a cheetah with a cub that spent all her time rotating with wildlife.”

    “It's amazing — when we move cattle, the cheetah comes with it.”

    The loans issued by the fund — now called the African Conservancies Facility — will enhance rotational grazing systems, which are practiced differently in each conservancy, by incorporating best practices and lessons from the organization’s Herding for Health program in southern Africa.

    © Will Turner

    An elephant herd stares down a pack of hyenas.

    For landowners like Dickson Kaelo, who was among the pioneers to propose the conservancy model in Kenya, the return of cattle to the ecosystem has restored a natural order.

    “I always wanted to understand how it was that there was so much more wildlife in the conservancies than in Maasai Mara National Reserve,” said Kaelo, who heads the Kenya Wildlife Conservancy Association, based in Nairobi.

    “I went to the communities and asked them this question. They told me savannas were created by elephants, fire and Maasai and cattle, and excluding any one of those is not good for the health of the system. So, I believe in the conservancies — I know that every single month, people go to the bank and they have some money, they haven't lost their culture because they still are cattle keepers, and the land is much healthier, with more grass, more wildlife, and the trees have not been cut.

    “For me, it’s something really beautiful.”


    Further reading:

    Will McCarry is the content director at Conservation International. Want to read more stories like this? Sign up for email updates. Also, please consider supporting our critical work.

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