5 Substitutes for Basil

Basil is a sweet-tasting herbacious plant most notable for its extensive use in Mediterranean cuisine. Basil is a stable ingredient in many pasta sauces, stir-fries, salad dressings and other dishes throughout the world. If you are in the middle of a recipe and just realized you are out of basil, several other products can work instead. Consider using any of these herbs as substitutes for basil.

Oregano

Another famed Mediterranean herb, oregano is slightly similar in taste to basil. Oregano will give food a slightly more peppery, floral undertone, but its overall uses are similar.

Thyme

Thyme has a warmer, earthier taste than basil or oregano, but it can still be a viable substitute for basil in most recipes. Select fresh thyme leaves whenever possible.

Celery Leaf

Most people throw away celery leaves instead of using them in recipes, but these delicious leaves are perfect for use as substitutes for basil. Consider mixing them with a small amount of fresh parsley to make the flavor more closely resemble Mediterranean herbs.

Cilantro

Perfect as a substitute for basil, cilantro can give pesto sauce an impressive kick and can help to balance Asian dishes such as Thai curries. Cilantro is the leaf of the plant that yields coriander seeds, and it possesses an exotic flavor.

Mint

In Thai cuisine and some Mediterranean dishes, mild mint leaves can act as viable substitutes for basil in recipes. Choose milder mint varieties and cook them longer than you would cook basil. If you'd like, you can even combine mint with another substitute for basil, such as thyme or celery leaf.

3 Substitutes for Galangal

You're in the middle of an exotic recipe, when suddenly an odd word catches your eye-- galangal. You might be wondering what the heck this odd ingredient might be, and where you can find it.

Galangal is a brownish rhizome, a relative of the ginger plant. It originates in Indonesia, where it is popular as a vegetable and spice. It can be very hard to find in the United States, but some Asian markets and international grocers carry it. If you don't have galangal, try using any of these substitutes for galangal in your recipe.

Ginger

Not as pungent as galangal but similar in flavor, ginger root can work as a viable alternative to its more exotic counterpart. Use about one and a half times as much ginger as the recipe calls for in galangal. This will ensure that your recipe is sufficiently potent.

Fingerroot

Another exotic rhizome related to ginger, fingerroot is also known as "Chinese ginger" or ka chi. Fingerroot's long, brown protrusions vaguely resemble human fingers. It is popular in Thailand, and its flavor is very similar to ginger but a bit weaker. Use twice as much fingerroot a the recipe calls for in galangal. As a substitute for galangal, fingerroot will suffice only if you use relatively large quantities.

Turmeric

Use fresh turmeric as a substitute for galangal only in a pinch, if ginger and fingerroot are both unavailable. Turmeric is a bright-yellow rhizome related to both ginger and galangal. Its fragrant, sweet-smelling root is far less spicy than galangal or ginger, but it has a somewhat similar taste, and its creamy flavor can complement almost any dish that might include galangal. Triple your the amount of turmeric beyond the recipe's requirement for galangal.

4 Substitutes for Curry Leaf

Curry leaf is commonly used as a flavoring agent in soups, stews, and-- of course-- curries, particularly in Southeast Asia. Although no substitute for curry leaf can provide the exact same culinary effects, there are several substitutes for curry leaf which can be used if you are in a pinch. If you are in the middle of a recipe and just discovered that you are missing curry leaves, consider using these flavorful herbs as alternatives.

Bay Leaf

Most notable for its use in Mediterranean cuisine, bay leaf can lend a sweet-savory undertone to your dish, acting as an acceptable substitute for curry leaf. Bay leaves will not give your meal the exact same flavor as curry leaves, but it can help to balance the other tastes and fragrances in your meal. Use the same amount of bay leaf that the recipe calls for in curry leaves.

Lemon Balm

Also known as melissa, lemon balm is a member of the mint family with a distinctively citrus-like flavor. Lemon balm has an aroma that is remarkably similar to curry leaf or lemon rind. Use two thirds the amount of lemon balm that the recipe requires in curry leaves. Add only the leaves of the plant, not the edible stem or root.

Basil

Basil leaves, which are popular in Italian and Asian culinary traditions, can be good substitutes for curry leaves in some recipes. Basil is an ideal curry leaf substitute if you are cooking Thai curries, because it provides a sweet and floral undertone to these spicy dishes. A trace amount of lemon juice can provide the citrus-like flavor of curry leaves.

Lime Zest

Lime zest, the shavings of the uppermost layer of a lime's thick rind, may be a good substitute for curry leaves in many recipes. It provides a subtle fragrance and an exotic taste remarkably similar to curry leaf. The zest of one lime is equivalent to eight curry leaves.

5 Substitutes for Cilantro

Cilantro, also known as Chinese parsley, Mexican parsley, pak chee, koyendoro, culantrillo, green coriander or coriander leaf, is used throughout the world as a green vegetable and as a seasoning. Cilantro is used to season salsas, stir-fries, curries, soups, stews, meats and salad dressings. The stems, leaves and roots are most commonly used, while the plant's seeds-- caleld coriander-- are also used as seasonings.

If you are interested in cooking a dish that calls for cilantro, you may need to use a cilantro substitute. The following 5 cilantro substitutes can be used in most recipes that call for the herb.

Italian Parsley

Cilantro and parsley are only distantly related, but they are slightly similar in taste and appearance. Consider using classic Italian parsley, curly-leaf parsley or flat-leaf parsley as a cilantro substitute in your favorite recipes. If you'd like, you can add a bit of lemon juice and some ground coriander to make the flavor resemble cilantro.

Mint Leaf

Use mint leaves as a cilantro substitute if you don't have access to cilantro or parsley. Use half of the amount of spearmint that you would use if you were cooking with cilantro. A small amount of balsamic vinegar can curb the chilly flavor of the mint leaves, making the cilantro substitute more viable.

Papalo

The Mexican herb papalo, also known as papaloquelite, is very similar in taste and fragrance to cilantro. However, it is more pungent and has a much stronger odor. Use 2/3s of the amount of papalo that you would use in a recipe calling for cilantro, or use equivalent amounts if you want your food to have a stronger flavor.

Basil

Basil leaf is somewhat similar to cilantro; both herbs have a slightly sweet and exotic flavor. Like cilantro, basil is strongest when used raw and loses its flavor quickly during cooking. Substitute cilantro for basil in Mediterranean recipes for an interesting flair, or use basil in lieu of cilantro if you dislike cilantro leaf's alkaline flavor.

Celery Leaf

Although celery leaves aren't ofen used as seasonings, they can act in place of cilantro in many recipes. Because of their mild flavor and cilanto-like texture, celery leaves lend a very similar flavor to salsas and stir-fries. Simply purchase celery stalks and use the leaves as cilantro substitutes, instead of throwing them in the trash or compost.

4 Substitutes for Black Peppercorn

Black peppercorn is a major staple in homes throughout the world. In many Western cultures, black pepper sits alongside salt as a table condiment. Black peppercorn is completely unrelated to pepper fruits-- members of the capsicum family such as cayenne, habanero and jalepeno. However, related "peppers" and similar-tasting plants can be ideal substitutes for black peppercorn if you happen to run out of black peppercorn in the middle of a recipe.

White Peppercorn

A good substitute for black peppercorn, white peppercorn offers a similar flavor. However, it is a bit more mild and delicate than its darker, bolder-tasting counterpart. To use white peppercorn as a substitute for black pepper, use about one and a third times as much pepper as the recipe calls for.

Papaya Seeds

The seeds inside a papaya are ideal substitutes for black peppercorn. They are nearly identical to black peppercorns in color, taste, texture and appearance. Dry papaya seeds overnight to use them in lieu of black pepper. Save money by doing this every time you buy papayas; it salvages the seeds and eliminates the expense of black pepper.

Pink Peppercorn

Although pink peppercorn is not a true peppercorn, it has a delicate, slightly sweet flavor similar to white peppercorn. Use more pink peppercorn than the recipe calls for in black peppercorn; it is less bold and more is required to accomplish the same culinary effect. Note that large amounts of pink peppercorn can give white sauces a rosy undertone.

Coriander Seeds

Coriander's flavor is only slightly similar to black peppercorn, but it can work as a substitute for black pepper if you are in a pinch. It will alter your dish's flavor somewhat, making the end product sweeter and less spicy. Simply grind the seeds as you would grind black peppercorn and use them directly in your recipe.

3 Substitutes for Chives

Chives are the leaves of members of the onion family, allium. Most chives sold in grocery stores are cultivated specifically for their use in recipes, their bulbs are not as fragrant or flavorful as most garlic and onion plants. If you are in the middle of a recipe and don't have access to chives, any of these chive substitutes may act as viable alternatives.

Wild Onion

You're probably not far from access to wild onions, which yield edible chives that can be used in recipes as chive substitutes. Wild onion grows as a weed throughout most of North America and it's likely that it's growing rampantly in your yard. Simply harvest a few handfuls of wild onion leaves, wash them thoroughly, and slice them thinly for use instead of chives.

Garlic Chive

Garlic chive, also known as garlic leaf or Chinese chive, are good substitutes for regular chives. These fleshy, pungent, flavorful leaves contain large amounts of the sulfurous compounds for which the onion family is renowned. Use garlic leaf as a chive substitute, using lower amounts of leaves than the recipe calls for.

Leeks

The leek is another member of the onion family, and it is very similar in taste, origin, texture and appearance to chives. Leek is closely related elephant garlic, and its edible bundle of leaf sheaths form an edible stalk. To use leeks as a substitute for chives substitute in cooking, use the same ratio of leek, and slice the leeks relatively thinly.

5 Substitutes for Garlic

Garlic, a fleshy, pungent-smelling member of the onion family, has been used for thousands of years as both a food and medicine. In recipes, garlic may be used as a vegetable, spice or seasoning. If you don't have any fresh or jarred garlic but you need some for a recipe, consider using any of these substitutes for garlic.

Garlic Flakes

Use one half-teaspoon of garlic flakes-- dried minced garlic-- as a substitute for one clove of fresh garlic. When rehydrated as part of a dish, garlic flakes can provider both the texture and pungency of ordinary garlic cloves. This is probably the best substitute for garlic, because it will alter the end flavor of the meal less than any alternative.

Garlic Powder

Garlic powder is a good substitute for garlic if you are in a pinch, because it provides all the flavor of the real thing. However, garlic powder won't give your food any texture or change in consistency. Garlic powder is potent; use one eighth of a teaspoon to replace each clove of garlic that your recipe calls for.

Granulated Garlic

Similar in taste and function to ordinary garlic powder, granulated garlic is slightly less refined than its powdery counterpart. Granulated garlic dissolves well in liquids, such as soups, stews and sauces. Use one quarter-teaspoon of granulated garlic as a substitute for garlic clove.

Garlic Chive

Also known as Chinese chives, garlic chive is the leafy portion of the garlic plant, which grows out of the plant's fleshy bulb. Slice garlic chives finely, then use about one and a half times as much volume of garlic chive that your recipe requires in garlic clove. Garlic chive contains the same flavorful compounds found in ordinary garlic, but it might give your meal a slightly "greener," fresher flavor.

Onions

A close relative of the garlic plant, onions are somewhat similar in both taste and texture. An onion bulb contains sulfur-based compounds similar to those found in garlic clove. As a substitute for garlic, onion can provide much of the same flavor without much comprimise in texture. The end result will not taste significantly different than it would if it were made with real garlic.

4 Substitutes for Marjoram

Marjoram, a sweet-tasting herb used extensively in Mediterranean cuisine, is most commonly used to season fish, poultry, and strong-tasting meats such as lamb and duck. Additionally, marjoram leaf may be used to season sauces for pizza, pasta and other dishes. If you are in the middle of a recipe and just discovered that you are out of marjoram, you can use many other herbs and spices as acceptable substitutes for marjoram.

Oregano

An ideal substitute for marjoram, oregano is very similar in taste and texture but slightly stonger. Its flavor is not quite as floral or sweet as marjoram, so you should use roughly half of the amount of oregano that the recipe calls for in marjoram. If you use too much, it may overpower your dish. Note that oregano is strongest when used in its dry form; fresh oregano is more similar to marjoram in flavor.

Thyme

Very similar to marjoram in taste and appearance, thyme is a good substitute for either marjoram or oregano. Although its taste is not as light and florid as the flavor of marjoram, thyme can give food a delicious, earthy flair. Use the same amount of thyme that you would use if you had marjoram on hand.

Sage

Known for its peppery flavor and its popularity in meat dishes, sage can be an effective substitute for marjoram when you are short on your favorite ingredients. Consider adding a trace amount of sugar to your sage to make its flavor more closely resemble marjoram. Note that large amounts of sage can overpower a dish, making it unintentionally "smoky" in flavor and aroma.

Basil

An acceptable substitute for marjoram, basil has a sweet and floral taste. Because of this, it can complement almost any other flavor used in a dish that calls for marjoram. Use the same amount of basil that the recipe calls for in marjoram, but note that it loses its flavor quickly and should be added at the very end of a recipe.

What is Green Ginger Root?

Several weeks ago, I was cooking a meal whose recipe called for "green ginger root." This confused me-- I had been cooking with ginger for years, but I had never heard of green ginger. I stood, scratching my head with a ripe ginger root in my hand, wondering, "What is green ginger?'

After a bit of research, I discovered that green ginger root is ultimately the same thing as conventional ginger. The term "green ginger" does not refer to the rhizome's color, but to its maturity. Green ginger root is less mature than the more popular forms of the rhizome. As a result, it is milder, less pungent and more tender.

Green ginger root is also called young ginger, spring ginger, new ginger, stem ginger, pink ginger or baby ginger. In recipes, it can be used as an alternative to riper forms of the plant if you don't want your meal to have an overpoweringly spicy taste. In some cases, it is also an acceptable substitute forturmeric and galangal, two related plants.

If you need to find green ginger root, check out your local health food store, international grocer or Asian market. These tender rhizomes have pink tips, which are small stems growing from the plant's young root. They are usually softer, shinier and less strong-smelling than ordinary ginger root.

If you can't find green ginger root, it's usually fine to use regular ginger instead. Depending on how strong you want your dish to be, you may wish to use green ginger root in lieu of ordinary ginger to curb the natural potency of this pungent rhizome. The two can be used interchangeably in many recipes.

Fruit and Vegetable Nutrition Color Chart

You've likely heard health care providers and dieticians recommending that you eat a full spectrum of colorful fruits and vegetables in your daily diet. The "eat a rainbow" mantra has helped many Americans to diversify their diets and consume larger quantities of health-boosting plant-based foods.

Eating an array of colors won't just help to keep your diet diversified; it will also ensure that you are getting all of the essential micronutrients found in fruits and vegetables. Here are the health benefits of many common plant-based foods, in the form of a fruit and vegetable color chart.

Pink and Red Fruits and Vegetables

Red and pink fruits and vegetables are excellent sources of beta carotene and lycopene, which are antioxidant precursors to vitamin A. They also contain the bioflavinoids quercetin and hesperidin, which offer immune support, inflammation control and better absorption of vitamin C. Pink and red frruits and vegetables support the health of the prostate, blood vessels, heart and joints. They may help to prevent some forms of cancer.

Excellent red fruits and vegetables include tomatoes, strawberries, watermelon, radish, beet, bellpepper, raspberry, cherry, papaya, cranberry, pomegranate and red grape.

Orange and Yellow Fruits and Vegetables

Orange and yellow fruits and vegetables owe their color to beta carotene, which is an antioxidant and a precursor to vitamin A. They also contain similar carotenoid compounds including zeaxanthin and lycopene. Orange and yellow fruits and vegetables are also good sources of fiber, vitamin C and potassium. They support prostate health, eye health, cardiovascular health, joint health and bone health.

Good choices for yellow and orange fruits and vegetables include squash, cantaloupe, carrot, grapefruit, lemon, peach, papaya, persimmon, orange, clementine, tangerine, sweet potato, bell pepper and pineapple.

Green Fruits and Vegetables

Green fruits and vegetables are among the most potently nutritious choices in a fruit and vegetable color chart. They are excellent sources of fiber, calcium, iron, folic acid, vitamin C, beta carotene, zeaxanthin and lutein. Green fruits and vegetables help to prevent some forms of cardiovascular disease and digestive disease. They may also prevent age-related macular degeneration and a few forms of cancer.

Healthy green fruits and vegetables include spinach, cabbage, cress, mustard, parsley, lettuce, zucchini squash, broccoli, celery, peppers, green beans, lime, okra, avocado and cucumber.

Blue and Purple Fruits and Vegetables

Blue and purple fruits and vegetables have received significant media attention for their potential disease-fighting properties. Foods on the blue to purple side of the fruit and vegetable color chart are usually potent antioxidants. They include carotenoid vitamins such as lutein and zeaxanthin, as well as unique nutrients like resveratrol and anthocyanins. Blue and purple fruits and vegetables support immunity, heart health, eye health, calcium absorption, inflammation control and cancer prevention.

Look for blue and purple fruits and vegetables in the form of currants, blackberries, blueberries, elderberries, grapes, plums, raisins, black cherries, and prunes.

4 Medicinal Enzymes in Papaya

All parts of the papaya plant are rich in protease enzymes. These compounds exist to offer services to papaya plants, but they also provide several benefits to human beings and animals. Enzymes in papaya differ from other plant enzymes in that they are chemically stable at high temperatures. This makes them ideal for use in medicine, in which they may need to be heated to sterilizing temperatures, and in the culinary arts, in which they are used as meat tenderizers.

The following four enzymes are found in papaya fruit.

Papain

The protease enzyme known as papain is the most widely researched and utilized enzyme found in papaya, although it is only found in papaya fruit in trace amounts. This enzyme in papaya is a primary ingredient in meat tenderizer because it breaks down the proteins in meat. Additionally, papain is used as an over-the-counter home remedy to treat insect stings, minor skin conditions, burns, sprains and arthritis.

Chymopapain

If you think papaya enzyme is only used in alternative medicine, think again. Chymopapain, another enzyme found in papaya fruit, is used extensively in conventional medicine to treat herniated disk (slipped disk), a common and painful condition of the spine. After giving a patient a local anesthetic, physicians will inject chymopapain into a herniated disk. The enzyme dissolves the inflamed area and relives pressure on surrounding disks.

CaricainAlso known as papaya peptidase II, caricain digests protein by breaking peptide bonds. When compared to other enzymes found in papaya, caricain is considered to be extremely alkaline. Like other papaya enzymes, caricain is anti-inflammatory and effective in breaking complex proteins into simpler amino acids. Caricain is effective in digesting the milk protein casein, so papaya enzyme supplements may offer help to people with sensitivities to hard-to-digest milk products.

Glycyl Endopeptidase

The papaya-sourced enzyme glycyl endopeptidase differs from papain and chymopapain is not used extensively as an isolated medicine or food ingredient, but it is responsible for many of the benefits of papaya enzme supplements. Glycyl endopeptise is extremely effective in digesting protein because it resists cystatins, which are natural molecules that hinder the effectiveness of protein-digesting enzymes.

Popular Types of Sweet Potato

Did you know that there are nearly 7,000 types of sweet potato? That doesn't include the additional several thousand type of yam, an unrelated but similar plant.

Here are some of the most popular types of sweet potato sold in the U.S. and around the world.

Orange Sweet Potatoes Varieties

These are, by far, the most popular sweet potatoes sold in the United States.

Beauregard

The most popular type of sweet potato sold in the U.S., the Beauregard is an early-season, red-orange sweet potato with orange flesh. It is grown primarily in Louisiana.

Jewel

The jewel is the second most popular sweet potato sold in the United States. It has a copper exterior and deep orange flesh. It grows in North Carolina and is ripe mid-season.

Allgold

The allgold sweet potato is grown in Oklahoma. The allgold variety has tan skin with medium-orange flesh.

Apache

The Apache sweet potato (which is not an heirloom variety and was never grown by Apache Indians) is pale orange, inside and out.

Bunch Porto Rico [sic]

Grown in the "bunch" porto rico type of sweet potato grows in a compact bush and grows ripe late in the season. It has light orange skin and light orange flesh.

Centennial

The Centennial type of sweet potato has copper skin and pale orange flesh. It grows primarily in Louisiana.

Cherokee

Like the Apache, the Cherokee type of sweet potato was never grown by Cherokee Indians and is not an heirloom variety. It has bright copper skin and orange flesh.

Cordner

The Cordner variety of sweet potato grows in Texas and is ripe during mid-season. It has copper skin and medium orange flesh.

Red-Flesh Types of Sweet Potatoes

These are similar to orange sweet potatoes but have a rich reddish hue.

Amish Red

This sweet potato variety has deep-pink skin and red-orange flesh. It is ripe mid-season.

Continental Red

The Continental red has pinkish-red, pale skin. Its interior is a creamy light orange.

Carolina Ruby

As the name implies, the Carolina ruby grows in North Carolina and has red skin. Inside, its color is a deep, dark red-orange.

Dianne

The Dianne variety of sweet potato has reddish skin and dark orange flesh.

Garnet

Named after a brightly colored gemstone, the garnet has a bright red exterior with medium-orange flesh inside.

Georgia Jet

The Georgia jet grows in Georgia, as the name implies. Its skin is purplish red and it has a pale orange interior.

Cordner's Red

The Cordner's red sweet potato has deep purple skin and red-orange flesh. It grows primarily in Oklahoma.

White-Flesh Sweet Potato Varieties 
These types of sweet potato have white flesh, but all the flavor of the more colorful sweet potato varieties.

Star Leaf

Also known as the Boniato or White Stephenson's, the Star Leaf is an heirloom bush variety with light orange flesh and light orange skin.

White Delite

The white delite sweet potato has pale purple skin and completely white flesh. It grows ripe mid-season.

Nancy Hall

A late-season heirloom variety, the Nancy Hall has creamy yellow flesh and creamy yellow skin.

Sumor

The sumor is an early-season variety of sweet potato. Its skin is cream-colored and its flesh is pure white.

Picadita

Also known as the poplar root, the picadita is a stark white, Both its skin and its flesh are white in color.

There are many other types of sweet potatoes grown throughout the world, including bright yellow, gold and purple varieties. However, this list includes most of the popular types that you're likely to encounter in the United States.

Healing Your Family with Medicinal Fruit

The old adage that "an apple a day keeps the doctor away" has been forgotten by most American parents. In our culture, sick children are more likely to be given sugary sodas and MSG-laden soups than a healthy dose of fruit, but modern research is revealing what grandmothers have known for generations: fruits are among the safest, cheapest, most effective natural medicines available anywhere in the world.

When it comes to choosing natural medicines for our children, few are safer than fruit extracts. While pharmaceutical drugs are often necessary, they inevitably carry a myriad of risks and interactions, especially for young children and pregnant women. Even medicinal herbs, while often assumed to be safe, can cause unanticipated side effects in young children; many are associated with an increased risk of preterm labor. Most forms of medicine are associated with serious risks, but never has a news headline read, "Local Child Hospitalized after Near-Fatal Blueberry Overdose".

Commercially advertised "superfruits" are a popular health food fad, especially for families interested in holistic and natural healing techniques. Many exotic fruits--like mangosteen , noni, goji, and acai-- offer significant health benefits but are also prohibitively expensive. Fortunately many of the most powerful superfruits are the same cheap snacks that we see daily in grocery store aisles. Cranberry, blueberry, pomegranate, pineapple and papaya are among the most promising medicinal fruits on the market. Others, like elderberry, are more scarce but worth the extra investment.

Cranberry

For children and pregnant moms, there is no fruit that is more beneficial than cranberry. Cranberry has long been touted for its ability to improve the health of the urinary tract, an essential function for girls who are not yet potty-trained or take frequent bubble-baths. Some studies have also indicated that cranberry can fight vaginal infections, including bacterial vaginosis and candidiasis (yeast). This may pose a safer alternative to pharmaceutical remedies for vaginal infections in children, and many midwives and holistic obstetricians recommend cranberry as a holistic yeast treatment for pregnant women.

Cranberry juice not only prevents bacteria from reproducing inside the urinary tract and vagina, but it also stops plaque-forming bacteria from taking hold on teeth. At least one study has demonstrated that, despite containing a significant amount of naturally-occuring sugar, cranberry juice actually reverses the formation of dental plaque. While cranberries can't replace the work of a good old-fashioned toothbrush, the juice can be beneficial to kids who don't clean their teeth thoroughly. This tangy treat is one juice that moms can feel good about giving their children.

Blueberry

Another everyday fruit, the blueberry, also provides significant medicinal effects that are critically important for children of all ages. Like cranberries, blueberries can prevent the growth of bacteria in the urinary tract. Blueberries have been noted for their potent anti-inflammatory effects, especially in the colon, so they are highly recommended for children with gastrointestinal infections or chronic inflammatory bowel disease. Like other anti-inflammatories, blueberry may be useful as a mild fever reducer without the side-effects associated with NSAIDs. Blueberry also contains significant amounts of immune-boosting vitamin C, and it inhibits the development of several forms of cancer.

Blueberry's superfruit properties don't end there. While research about blueberry's brain-boosting properties is only preliminary, there is some evidence that they can improve cognitive function and protect the brain from neurological damage. This is good news for the parents of children with autism, ADHD, mental retardation, epilepsy, and other conditions that affect the brain and central nervous system. Most children enjoy the flavor of blueberry juice and fresh blueberries, so parents usually have little trouble integrating them into the child's everyday diet.

Pomegranate

Pomegranates are only moderately popular in the U.S., but they possess extensive medicinal value. The juice of pomegranate is potently antibacterial, and like cranberry juice, it may inhibit the development of dental plaque. Unlike many juices, pomegranate juice has a relatively low glycemic index and it may actually help to stabilize blood sugar levels-- a "must" for taming a sweet tooth without those sugar-crash temper tantrums.

Several studies have demonstrated that pomegranate inhibits the spread of viral infections. Pomegranate may speed a child's recovery from common, mild infections like the common cold and rhinovirus. Parents may also use pomegranate juices and extracts to boost a child's immunity in the event of a serious viral infection, such as flu or pneumonia. While pomegranate's anti-viral and immune-boosting properties have not been thoroughly investigated, the fruit is high in nutrients and associated with no known side effects-- in other words, it's worth a try.

Papaya

Many parents have used papaya, another healing fruit, as a home remedy-- even if they weren't aware of it. Papaya fruit contains large amounts of papain, an enzyme used in meat tenderizers because of its ability to digest proteins. Meat tenderizer, commonly made with papaya enzyme, is commonly used as an at-home treatment for stings, bites, and topical wounds because the compounds actually "eat" injured tissue while leaving healthy skin intact. Papaya's healing powers combine gracefully with its protein-digesting abilities, making it the perfect natural weapon against chronic digestive problems in children. Studies have demonstrated papaya's ability to treat reflux, nausea, diarrhea, irritable bowel syndrome, and intestinal parasites.

Additionally, papaya shows promise as an anti-inflammatory. One study found that a combination of two enzymes-- papain, found in papaya, and bromelain, found in pineapple-- was an effective alternative to non-steroidal anti-inflammatories (NSAIDs). Papaya may help to relieve pain from injuries or illness, especially when the digestive tract is involved. While it is considered safe for most children, large amounts of unripened papaya may increase the risk miscarriage in pregnant mothers. Expectant moms should select only fully ripened fruits and practice common-sense moderation.

Pineapple

In the supplement industry, enzymes and extracts of papaya are often sold in combination with pineapple derivatives. The types of protease enzymes in both plants seem to work in synergy to create a perfect combination for many forms of disease, especially when they relate to digestion. A pineapple-papaya-yogurt smoothie can soothe a sick child's stomach more effectively than most prescription and over-the-counter medications-- and it is a delicious way for a child to get fiber and nutrients after an episode of vomiting or diarrhea.

Given the amount of time that young children spend playing in dirt and eating things from God-knows-where, many mothers are concerned about the possibility of a child contracting intestinal parasites. Fortunately, pineapple has been used for centuries to eliminate intestinal parasites and to prevent them from taking hold. Parents should contact a qualified practitioner if they believe that a child is suffering from tapeworm, pin worms, or any other form of intestinal parasite-- but an occasional pineapple can help to provide extra insurance against these common, troublesome intruders.

Elderberry

Extracts and juices of black elderberry are absolutely essential components of a well-stocked medicinal pantry. While elderberry juices are far too expensive for everyday consumption, the standardized extracts have been proven by repeated clinical trials to be highly effective in treating almost all forms of influenza, and some strains of the common cold. Black elderberry extracts are so effective in destroying flu viruses that they seem to surpass the efficacy of common pharmaceutical drugs like Relenza and Tamiflu.. In the era of the swine flu pandemic, elderberry may actually save children's lives. Additionally, elderberry is believed to enhance immune function against herpes-family viruses like chicken pox and CMV.

Elderberry's powerful antiviral action is multi-faceted. The compounds in elderberry halt the reproduction of viruses, while also boosting the body's immune response to viruses that have already taken hold. Elderberry also has notable anti-inflammatory and fever-reducing effects, making it yet another safe alternative to Tylenol and Motrin. Still, there will always be times that an infection requires something stronger than a fruit-based extract-- check with a medical professional if your child spikes a high fever or seems to be very ill.

Safety

Fruits are a delicious way to tame children and pregnant moms who have a craving for sweets, but it can be difficult to get some children to accept fruits. Fresh, whole fruits offer the benefit of adding fiber to a low-roughage diet, but they may spoil quickly and some children find them unappealing. Smoothies made with whole fruit are another nutritious option, and they can be mixed with yogurt, breastmilk, and other healthy bases to make them more filling and complete. Even the pickiest eaters will generally delight in drinking a homemade smoothie, but others may prefer 100% juice or dried fruit. Ultimately, it is the quantity and variety of fruit that will make the difference in a child's health.

While medicinal fruits are widely recognized as a safe component of integrative medicine, they are associated with a few risks. Almost all foods can cause allergy symptoms in susceptible children, so parents should always monitor a child for a few minutes (or hours) after giving a new fruit or extract. Additionally, some nutritionists suspect that long-term, daily intake of a single type of fruit can cause unpredictable changes in body chemistry: a varied diet is still an essential component of any children's health regimen. No single food group can replace a healthy diet and exercise plan, but medicinal fruits are among the safest, most effective methods for boosting immunity and overall well-being.

Sumac: An Edible Wild Plant

Several varieties of sumac grow abundantly in North America, but this wild edible still remains little-known to many foragers. Edible wild plants are gaining popularity as culinary elements-- both as spices and as key features in meals. Sumac, a flavorful edible wild plant, can be an excellent addition to the wild-gathered pantry of any foraging chef.

Sumac's flavor has been compared to lemon, although it is not quite as tart and has a more earthy, lightly bitter flavor to complement is mild sweetness. There are many wild edible species of sumac that grow in North America, several more that are endemic to Eurasia, and dozens of unique varieties that grow in Africa. Each regional species has its own signature flavor.

The fruit of the sumac plant is recognizable to most people who have lived in rural or suburban regions of the United States. Although the appearance of the plant varies depending on region and species, sumac generally grows as a shrub or small tree, with spiraling leaves, five-leaved flowers, and fruits that form in large, dense clusters that are usually red in color.

Because its fruits reach peak maturity when cool weather hits, sumac is best foraged in early to mid autumn. The many species of edible wild sumac mature at different rates and show different features as they become ready for harvest, so check the profiles of your local varieties before harvesting.

Several species of sumac are toxic, so sumac should only be gathered as a wild edible by foragers who have definitively identified the species they are seeking. Poisoning or serious injury could occur from accidentally ingesting an inedible variety of sumac. Although the toxic species look quite different from any of the edible wild species, care should be taken to assure a correct identification.

Sumac's primary use throughout the world is as a seasoning spice. In Middle Eastern cuisine, it is often dried and powdered, to be used as a spice. Persian and Turkish cuisine especially tend to make use of its delightfully tart flavor. As someone who grew up eating Iranian meals, I developed a strong affinity for sumac's tangy taste and it is now served with all meals, alongside salt and pepper, in my own home.

As a spice, sumac tastes excellent served over rice, kebobs, meats, curries, and meat substitutes, and it can also add an uncommonly delicious flavor to soups and stews. Sumac can also provide a surprisingly exotic flavor to common American foods, like oven fries, carrots, and pasta sauces. I have found that its taste is an especially welcome addition to root-bakes and any food containing garlic.

Another favorite use for sumac in my family is as a flavoring for lemonade, either alone or with lemons. Foraged sumac can be used to form a tart beverage that tastes remarkably similar to actual lemonade, so it can provide a bioregional alternative for people who have no lemons locally available. It can also complement the flavor of a lemonade made from the more traditional citrus fruit.

Sumac lemonade is best made by soaking the fruit clusters in ice-cold water and rubbing them continuously until a significant amount of its rich, red color is released into the water. When the fruits have yielded a strong extract, the mixture can then be strained through a filter or a cheese cloth, so that all debris is caught. The mock-lemonade, made fully from wild edibles, can be sweetened with honey to maintain a fully bioregional source.

Although common, sumac's rich culinary qualities remain unknown to most people living in North America. Its flavor can make a fine, wild-harvested addition to any forager's collection of spices and edible fruits, and it can grant variety to a kitchen made bland by a lack of wild foods.

Cooking with Cattails

Wild edibles are becoming very popular, owing to the negligible ecological impact of their harvest and the fact that they are, by default, organically grown. The versatile cattail, known to foragers as the "supermarket on a stalk" is one of the most nutritious and easy-to-cook wild edibles. It is widespread throughout the U.S. and can be harvested in one form or another throughout most of the year.

Cooking with Cattail Shoots

In early spring, cattails send up small, immature shoots that are rich and succulent and taste a bit like zucchini. These first sprigs of fresh cattail can be put into stir-fries, soups, pasta sauces, or any other recipe that calls for fresh, green vegetables. My favorite preferred use is in Asian-style stir fries. Their taste especially complements the texture and flavor of water chestnuts.

Cooking with Cattail Hearts

When cattail shoots mature in mid spring, the rich "heart" at the base of the leaf-blades becomes full of nutrients. These can be used in the same contexts as cattail shoots, but will lend a slightly stronger flavor and crunchier texture. A cattail heart's texture is something like a cross between a bamboo shoot and an artichoke heart, and its flavor is like a cross between a rutabaga and a melon rind. They are ideal for pickling and canning.

Cooking with Cattail Heads

One of my all-time favorite foods is what I call "cat on the cob", a delightful dish that tastes remarkably similar to sweet, white corn. Immature cattail heads that do not yet have a cotton-like texture-- best harvested in early summer--- are tasty and wonderful additions to any meal. They can be boiled or put into soups and stir-fries, but I prefer to cook them in a buttered skillet over medium heat and serve them in place of corn.

Cooking with Cattail Pollen

When the flowers, or heads, of the cattail plant mature in mid-summer, their pollen can be gathered and used in the same context as corn starch. The pollen gives an excellent flavor to breads and pancakes when it is added to flours, or it can be used as a thickener in gravies, soups, and stews. Its flavor is mild and barely noticeable, but it makes a fine addition to the pantry of any foraging chef.

Cooking with Cattail Roots

The cream of the cattail crop is its rhizome, or root, which can be harvested any time between late fall and early spring. Cattails store starches in their roots over winter, similarly to potatoes and carrots, and provide a succulant, fibrous meal base when the root is properly harvested. These rhizomes can be prepared like potatoes or used along with them. Cattail roots make a great addition to mashed potatoes, greens, and root-bakes.

Regardless of the route you choose for cooking cattails, be sure that you have properly identified the plant. While there are few poisonous plants that resemble the cattail at any stage of life, it is still critical that all foragers cook wild plants only if they are certain that it has been accurately identified.

Egg Yolk vs. Egg White: Which is Healthier?

Because the United States faces cholesterol problems in epidemic proportions, egg yolks received much negative publicity in the nineties, and their reputation continues to this day. Recent nutritional studies have yielded information to the contrary, however: some nutritionists now claim that the yolk of an egg is actually much healthier than the egg white. With so much rumor and misinformation spreading through marketing and poor research, egg-eaters have trouble determining which part of the egg is actually healthiest.

Egg whites have often been touted as health foods, and some research certainly supports this idea. Egg whites contain no dietary cholesterol,, and each egg white from a jumbo egg contains only about twenty calories. Most of these sparse calories come from healthy forms of protein with a fine balance of amino acids, and the amount of fat in an egg white is extremely limited. Because of all these features, many cooks and nutritionists applaud the egg white as an ideal health food.

However, eliminating the yolk from an egg and cooking with the egg white alone isn't necessarily an ideal solution to the nutritional problems faced by many Americans. While the egg yolk contains some of the "problem areas" of an egg, it also contains some of the most potent nutrients and its own strong, dense nutritional profile. Egg yolks have some drawbacks, but they are by no means without benefit.

The yolk of an egg contains large amounts of dietary cholesterol and saturated fat, which are the primary reasons for its bad reputation. However, both of these negative effects are mitigated by its content of lecithin and healthy omega-3 fats, both of which can counteract the effects of a high-fat or high-cholesterol diet. Lecithin is often recommended for people on a niacin-containing treatment for high cholesterol, and omega-3 fats are highly recommended by the food and drug administration to treat cardiovascular problems. The yolk actually appears to have everything it needs to counteract the negative effects of some of its constituent nutrients.

Egg yolks also contain many essential vitamins and minerals that are unavailable in the egg white, including every fat-soluble vitamin: E, D, and K. It is in fact one of the only natural foods that contains notable quantities of vitamin D, which many Americans lack in their diets. The egg yolk also contains nearly half the protein of an egg and can balance the profile of amino acids. As a key nutritional source for these nutrients, egg yolks may have a strong and necessary position in a balanced diet, dispite their few misgivings.

Ultimately, temperence is more important than the elimination of either part of an egg. While consuming nothing but egg yolks or egg whites may yield significant negative health effects, there may also be harm in eliminating the nutritional value of a yolk. Egg yolks contain a higher content of calories, fat, and cholesterol, but they are also a concentrated source of many important nutrients and vitamins. Unless your physician instructs you to do otherwise, you may wish to temper your consumption of eggs, but this does not necessarily mean eliminating them (or any part of them) from your diet. The healthiest "part" of an egg may indeed be the entire egg.

4 Natural Nicotine Substitutes

Nicotine is one of the most powerfully addictive substances known to humanity. When a long-term smoker makes the final decision to quit, she may experience withdrawal symptoms as minor as irritability, or as severe as migraines and panic attacks.

When a nicotine craving hits, consider using a natural nicotine substitute to curb your withdrawal symptoms. While these cannot completely alleviate your desire to smoke, they may help to ease some of the discomforts while you overcome your addiction.

Caffeine

Caffeine is an excellent natural nicotine substitute, because it offers many of the "beneficial" effects attributed to nicotine. Like nicotine, caffeine stimulates the central nervous system, creates temporary feelings of euphoria, and helps to suppress the appetite. Although caffeine is fairly addictive, it is not associated with any significant health risks unless you have certain medical conditions or exceed more than ten cups of coffee per day.

Healthy, natural sources of caffeine include dark chocolate, green tea, black tea and coffee. All of these products offer weight-loss benefits and antioxidant support. They can help to prevent you from gaining weight as a result of smoking cessation, and they may help your body to recover from cellular damage related to tobacco use.

Kava-Kava

An effective herbal anxiety treatment, kava-kava acts in a manner similar to prescription anxiety treatments such as Xanax and Valium. This root-based medicinal herb originates in the South Pacific, where it has been historically used in both spiritual practices and as a treatment for anxiety disorders. Kava-kava is a mild sedative and helps to curb many symptoms of nicotine withdrawal, including anxiety, insomnia, restlessness, agitation and irritability.

Although kava-kava is certainly associated with fewer health risks than tobacco, this natural nicotine substitute is completely risk-free. Kava-kava has been linked to liver damage in a few individuals, particularly people with pre-existing liver disease. Use kava-kava only under a health care provider's guidance if you have a history of liver disease, and do not take it regularly for longer than three months.

Lobelia

Also known as Indian tobacco or vomitweed, lobelia contains toxic alkaloids similar to those found in tobacco. Lobelia's primary active constituent, lobeline, acts in a manner similar to nicotine, exerting both a stimulant effect and a mild sense of euphoria. Lobelia is roughly as toxic as tobacco, and, when it is ingested in large quantities, it can cause coma, seizures and death. Because of this, lobelia is not a suitable long-term substitute for nicotine, but it may help to enable smoking cessation in people struggling to kick the habit. Use lobelia only under a physician's supervision, and not as a long-term nicotine replacement.

Lavender

When used in aromatherapy, lavender is an ideal natural nicotine substitute. Lavender's sweet, floral scent can be used as an incense or massage oil; the oil may also be blended and added to a hot bath or a diffusor. Lavender exerts a calming, mildly sedative effect and can curb episodes of anxiety or insomnia while you quit smoking. Now that you've put down the tobacco, your heightened sense of smell can make aromatherapy even more pleasurable.

If you aren't successful the first time you quit smoking, try again. The more times you try, the more likely you are to succeed-- and your body will thank you for your efforts.

Guide to Natural Sugar Substitutes

Many consumers are concerned about the potential long-term health effects of artificial sweeteners like sucralose, aspartame, and saccharin. As a result, health-conscious buyers and people with diabetes and hypoglycemia are now making an effort to shift toward more natural options for low-calorie and low-glycemic-index sugar substitutes.

No health-conscious kitchen pantry is complete without a full stock of natural sugar substitutes, and each type of natural sweetener carries its own unique history, flavor, and ideal uses. Proper consideration of the most popular natural sweeteners can help consumers determine which sugar substitute is ideal for their own desired uses.

Stevia

One of the most well-known of natural sweeteners, stevia is a powerful plant-leaf extract that has no traceable calories, despite being much sweeter than sugar by weight and volume. It is extracted from the leaves of a subtropical species of sunflower also known as sweetleaf. The resulting extract is 250 times as sweet as sugar, but miraculously carries no calories whatsoever.

Stevia appears to carry none of the ill effects of sugar-- not only does it fail to cause unwanted weight gain, but it also appears to enhance glucose tolerance and control blood pressure. This makes it splendidly ideal for those suffering from diabetes, obesity, or hypertension. It has a negligible, and almost non-existant, effect on blood glucose, so it is particualrly useful to those on strict carbohydrate-controlled diets.

Unfortunately, stevia temporarily gained a bad reputation when faulty science led some consumers, and indeed the FDA itself, to believe that the plant extract was dangerous or mutagenic. However, follow-up reviews by the World Health Organization concluded that stevia is in fact quite safe, with no ill effects reported in long-term bulk studies of its effects.

Stevia's extreme, concentrated sweetness makes it less than ideal for use in baking or as a direct sugar substitute, since only a tiny fraction of the original amount would be necessary for this use. Its most ideal use as a natural sweetner is as an addition to hot beverages, like coffee, hot chocolate, and hot tea. Stevia dissolves and mixes very readily in warm temperatures.

Xylitol

Xylitol, which is a natural sugar alchohol derived from wood or corn, is one of the most ideal direct sugar substitutes because it has almost exactly the same sweetness as sugar. It has only 9.6 calories per teaspoon and a very negligible effect on blood glucose levels, making it very suitable for hypoglycemics and diabetics.

The health benefits of xylitol are vast, and it is an especially popular addition to tooth-friendly chewing gums because it has been shown to fight cavities and tooth decay. The gums have also been implicated in the treatment of ear and throat infections, as well as systemic candida (yeast) colonization. It has very few negative health effects, especially when compared to traditional sugar.

Since xylitol's sweetness very closely matches that of white sugar, it is an ideal sugar substitute for cooking and baking, and can also be mixed into beverages. Xylitol can be used in place of sugar at a one-to-one ratio, with no need for measuring, mixing, or calculating to acheive proper results. It has almost no aftertaste and a very pleasant flavor.

Agave Syrup

Also called agave nectar, agave syrup is a sweet, low-glycemic-index sweetener that is derived from any of several varieties of agave plant. It is a sweeter than honey, but also thinner, and although it has more calories than other artificial sweeteners, its impact on blood-glucose levels is far less severe.

Unlike refined sugars, agave syrup contains vitamins and minerals, including calcium, magnesium, potassium, and iron, so its nutritional value is not nearly as bankrupt as most sugar substitutes. Its high ratio of fructose to glucose makes its glycemic index much lower than many other natural sweeteners on the market. For those with diabetes and hypoglycemia, this makes it a perfect sweetener.

Agave syrup is especially popular among vegans, who often use it as a substitute for honey in recipes that call for it. Its honey-like flavor also make it a great substitute for other natural sweeteners like maple, rice, and corn syrup. It tastes wonderful served over pancakes, mixed into cake batters, or even poured into coffee.

The health impact of both white sugar and artifical sugars are too severe to ignore, and many people who are health-conscious or have chronic blood-sugar conditions are making the switch to natural sugar substitutes instead. Education, innovation, and a willingness to try new foods can make any natural sweetener a welcome addition to the health-conscious pantry.

Edible Flowers: Cooking with Daylilies

An invasive ornamental species, the daylily is found throughout the U.S., in gardens, forests, fields and roadsides. Despite the common nature of the daylily, few gardeners or foragers are aware that they are actually edible-- and quite delicious! Whether you're seeking a use for your foraged lilies or want to make culinary use of your ornamental flowers, these tips for cooking with daylilies can help you get started.

Collecting Edible Daylilies

As a fan of the incredible edible daylily, I generally harvest daylilies the day that the flower-pods begin to open. This gives a perfect balance of sweet flavor and crisp texture. In most USDA zones, daylilies reach this maturity point at some time in the early to mid spring, although the timing will vary widely by region and the variety of daylily being collected.

The edible flowers are best when eaten near-immediately after collection, but they can be stored in a refrigerator for a few days, or even longer. When storing daylily flowers for culinary use, bear in mind that they are indeed flowers-- so they stay fresh the longest if short stems are left attached and they are placed in shallow water.

Cooking Daylily Fritters

My favorite culinary use for daylilies, by far, is the daylily fritter, which a dear friend and professional forager showed me how to cook. Daylilies at any point in their growth can be dipped in a creamy batter and then quickly fried in very hot oil. Batter recipes can vary dramatically, but my favorite for daylilies is a combination of whole-wheat flour and a little corn starch. Sugar and/or salt can be added, as well.

It is best to cook the fritters by deep-frying them, or frying them in enough oil that the flowers float. However, they also taste wonderful when they are simply pan-seared in pre-heated oil. Sunflower oil, corn oil, and coconut oil are all excellent choices for cooking daylilies. Daylily fritters can be served hot with butter, preserves, apple butter, or cinnamon, or they can be used as a savory side-dish.

Daylilies as an Ingredient

Edible daylilies work wonders as a substitute for run-of-the-mill fruits and vegetables, and taste delicious in soups, salads, and stir-fries. Raw daylilies are sweet with an exotic bite and add interest and variety to everyday salads, and daylilies have the a texture and flavor similar to sauteed onions or mushrooms when they are fully cooked.

If you're not sure how to use daylilies as a cooking ingredient, consider trying small amounts of the edible flowers in your stir-fries or soups. If you find that you like the flavor, add more to your specific taste. Daylilies can replace or complement the flavors of onion, mushroom, chicken, carrots, and squash.

Cautions and Warnings

There is little available information regarding potential health risks relating to daylilies, and they are widely used in Asian cuisine. While there have been rumors among foragers and gardeners about the potential toxicity of daylilies, this more likely results from misidentified plants or allergies than from truly toxicity within daylilies.

Allergies to almost all foods are ultimately possible, so, as when trying any new food, limit your intake to be certain that you do not have a negative reaction. If you develop hives, a rash, or difficulty breathing-- a rare possibility that occurs when trying any new food-- stop eating it and contact your doctor.

For the vast majority of people, daylilies can provide an escape from the cycle of mundane, day-to-day culinary vegetables. Offering a variety of delicious uses in many different meals, the daylily is sure to please the tastebuds of any foraging chef.

How Much Alcohol is Too Much?

Alcoholism and substance abuse run prevalently in my family, so I have always been cautious-- perhaps even overly cautious-- about my own alcohol intake. Just as people with a family history of diabetes must be extra-careful to watch their sugar consumption, people who are at a high risk of alcoholism must monitor their use of the substance carefully.

But just how much alcohol is too much? When does a person cross the line between being a high-risk drinker and a functioning alcoholic?

When it comes to determining how much alcohol is too much, you are your own best guideline. Even if you are in some degree of denial, you probably understand on some level what amount of alcohol intake is appropriate for you. For example, I know that I personally should not have more than two drinks per week, because I worry that any higher level of intake could trigger the inner-alcoholic who dwells silently inside my chromosomes. On the other hand, some people define "too much" alcohol as a much higher intake; some adults drink as many as two drinks per night but suffer no ill effects.

The professional guidelines about how much alcohol is too much are pretty straightforward. According to the U.S. Department of Agriculture, an average man should drink no more than fourteen drinks in any given week, while an average woman should not exceed nine drinks per week. Additionally, the USDA recommends that men and women both drink no more than two drinks at a time-- yes, even if it's your birthday. If you stay within these guidelines, you are considered to be a low-risk drinker, and your risk of alcoholism and health problems are very low.

However, high-risk people have a much lower bar regarding their alcohol intake. If you have a chronic illness or a personal history of any form of addiction, you should talk to your doctor to find out if moderate alcohol intake is at all appropriate for you. Those with liver disease and depression should generally avoid alcohol entirely; it is also out of the question for pregnant women and people with a history of alcoholism.

Depending on your family history and your own medical background, a single drink per month may be too much alcohol. On the other hand, some healthy adults can drink two beers per day and still remain within the USDA's guidelines for safe alcohol consumption.