In this article, Chaiti Ganguly summarizes some of the key, traditional uses of Indian spices as medicine. But you don’t need to like pungent dishes or curries to use the spices listed here.

Most spices and herbs used around the world today—pungent, sour, bitter, salty, and sweet—originated from the Middle East. All of them have strong anti-inflammatory, antibiotic, and digestive properties, and these are the reasons they have been popularized over the centuries.

Keep in mind that the list below is only a modest summary of some of the healing properties that have been scientifically proven for a handful of spices. There is a whole world of flavourful, anti-inflammatory plants you can experiment with to add variety to your healthy diet!

* Lipid peroxidation is the chemical reaction that occurs when free radicals damage oils. Peroxidized oils are carcinogenic and extremely toxic all cells, but especially to those of the liver, kidney, brain, and heart.

Reference:

Ganguly, C. 2010. Flavoring agents used in Indian cooking and their anticarcinogenic properties. Asian Pacific Journal of Cancer Prevention. 11: 25—28.

Click here to read the original article:

What some studies now show is that certain types of meals can also cause inflammation--but which ones, and how?

Processed, refined, and high glycemic foods cause inflammation and increase the risk of developing metabolic imbalances such as obesity, diabetes, and insulin resistance. Metabolic imbalances also directly cause inflammation by increasing the production of free radicals and pro-inflammatory compounds.

Metabolizing any food will generate free radicals in your body, because that's part of the natural process of digesting food and extracting energy from it. Left unchecked, free radicals can damage your cells and create inflammation.

Foods that are rich in antioxidants, such as fresh vegetables and fruits, or foods that stimulate the production of your body's own antioxidants can help protect your cells from injury caused by free radicals.

This article written by Paresh Dandona and others explains that recently, some studies have shown that a meal rich in fats (especially saturated fat) and carbohydrates is the worst offender. It generates the greatest amount of free radicals and pro-inflammatory compounds that persist in the body for the longest period of time compared to other types of meals.

Meals high in glucose had a similar effect whereas those high in fiber and fruits generated the least amount of free radicals and pro-inflammatory substances.

After-meal inflammatory responses are more pronounced and last longer in overweight people than in those of normal weight.

What can you do to avoid meal-induced free radical damage and inflammation? The best solution is to eat antioxidant rich foods and drinks with every meal, especially meals that are high in fats and carbs. Eat plenty of fresh vegetables and reach for whole fruits when you crave sweets. Most importantly, stay well hydrated to decrease inflammation and flush out toxins.  It is important to note that the studies referred to in Dandona's article did not investigate the body's response to essential fatty acids (EFAs), which are known to be anti-inflammatory. Make sure to consume a sufficient amount of EFAs daily. Great sources include cold water fish, flax, help, walnuts, chia and perilla seed!

Reference: Dandona, P., H. Ghanim, A. Chaudhuri, S. Dhindsa, and S.S. Kim. 2010. Macronutrient intake induces oxidative and inflammatory stress: potential relevance to atherosclerosis and insulin resistance. Experimental and Molecular Medicine. 42(4): 245--253.

For more information, here is a link to the online article: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859324/

The Perfect Fall Season Pie

I made a brilliant Berry Pie for the guests on the first Healthy Gourmet episode this season. This is the perfect season to make this pie with fresh berries, but it can be made anytime all year long!

Berry Pie

Raspberries and blueberries are loaded with salicylic acid—the same heart disease fighter found in Aspirin. I created this dish with my nephew Kaydn in mind, as he is on kidney dialysis and must stay on a nourishing low-sodium diet.

Ingredients:

2 cups (500 mL)                        apple juice

1/4 cup (60 mL)                         agar flakes

1/4 cup (60 mL)                         arrowroot flour

3/4 cup (180 mL)                       honey

4 cups (1 L)                               blueberries

1 cup (250 mL)                          crushed pecans

1 cup (250 mL)                          raspberries

Directions:

1.   Bring apple juice and agar to a rolling boil in an uncovered pot.

2.   As soon as the juice comes to a boil, turn heat to medium and cook for 3 minutes to dissolve the agar. Meanwhile, whisk the arrowroot into the honey in a medium-sized bowl.

3.   When agar is fully dissolved, pour the honey and arrowroot mixture into the pot. Whisk until thick, about 2 minutes. Remove from heat. Add blueberries and mix well.

4.   Line a 10 inch pie plate with crushed pecans. Pack with a spoon before adding pie filling. Pour blueberry pie filling into pie plate and top with fresh raspberries for garnish. Refrigerate for 2 hours until set.

Makes 8 to 12 servings.

Allergy Information:  Free of eggs, soy, dairy and gluten.