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Listen to Lorna Milton on BBC Three Counties Radio every
weekday afternoon from 2 to 4.30pm for big name guests,
expert advice and stories from where you live in Beds, Herts
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Herbs & Spices for Life
Programme written and designed by Kumud Gandhi Founder of
The Cooking Academy For The Lorna Milton in the Afternoon
Show on BBC Three Counties Radio.
Listen to Lorna Milton in the Afternoon every weekday from 2 to 4.30pm on BBC Three Counties
Radio
Digestion & Indigestion
Ailment
Indigestion
Colic - infant
Constipation
What you should eat & why
1. Pineapple /Paw Paw (papaya) – Contains enzymes that help to break food down
2. Apples – Contain Pectin – soluble fibre, apples clean intestines and escorts food
out of the body!
3. Papaya – Contain papain which helps to breakdown proteins, and gas in the
stomach and intestines . Papaya contains lots of good bacteria and it is also an
anti-inflammatory for the joints & sore throat – contains lots of beta Carotene
4. Pears – contain more pectin than apples and keeps the bowels moving, cleaning the
colon. Pears are a good source of energy and least likley to trigger allergies which
is why we wean babies with poached pear.
5. Cardamon – soothing in the stomach & cleanses the gut. Use in sweet & Savoury
dishes.
6. Ginger – Calms the gut, helps to prevent nausea, diarrhoea & wind It is a very
powerful anti inflammatory for arthritis. Taking black peppercorn and ginger
together is also a great tonic to immediately deal with indigestion.
7. Fennel – is rich in magnesium and increases the production of digestive juices,
therefore is a powerful digestive aid and helps to breakdown the amino acid
present in protein – which is why it works well with meat, fish and poultry.
Eat slowly !
Stimulate the release of digestive juices in the stomach and intestines
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Recipes for Digestion problems
Listen to Lorna Milton in the Afternoon every weekday from 2 to 4.30pm on BBC Three Counties
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Receipes that contain plenty of ginger, serve fennel as a vegetable, either roasted or stir
fried. Eat plenty of pears and apples to keep the gut moving.
Use recipes that contain cinnamon – particularly with red meat.
Chilli Chicken Marinade can be used with other vegetables, prawns or
fish
Serves 2
200 g Chicken thigh de boned cut into 4 pieces
1 tbsp vegetable oil
1 tbsp lemon juice
½ tsp finely chopped garlic
½ tsp finely grated/chopped fresh ginger
½ tsp ground cumin
½ tsp ground coriander
¼ tsp whole dried chilli flakes
½ tsp paprika
1/8 th tsp salt
½ tsp fennel seeds – lightly smashed
3 finger pinch fresh coriander
To make a basic mix for long shelf life (refrigerates for up to 3 months) leave out the
lemon juice and fresh coriander; store in a glass jar in the fridge and use in the same
way as pesto or a marinade sauce.
Methodology
Place all the ingredients – except the chicken in bowl, Mix well – and taste
Add chicken. Leave to marinate for at least 1 hour or up to 48 hours
Cooking Instructions
Chicken can be pan fried at a low heat for 10 minutes or cooked in the oven at 180
degrees for 20 minutes 4
Listen to Lorna Milton in the Afternoon every weekday from 2 to 4.30pm on BBC Three Counties
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High Blood Pressure
Ailments
Contraction /narrowing of blood vessels may
lead to a stroke or heart disease
High blood pressure
High cholestrol
Heart dieses
What you should eat & why
Pineapple – reduces the stickness in blood therefore relieves Angina. Its is also diuretic
which means it can be helpful for people with High Blood Pressure
Ginger – Also reduces the stickiness in blood and tones heart – reducing Cholestrol
levels. Calms the gut, helps to prevent nausea, diarrhoea & wind. It is a very powerful
anti inflammatory for arthritis
Garlic – really is a “Super food”! Garlic is a member of the same group of plants as the
Onion. Garlic is a potent antioxidant that has been found to inhibit tumor cell formation
and is currently being studied by the National Cancer Institute. It may be effective in
fighting stomach, skin and colon cancer.
Garlic provides an excellent source of vitamin B6. It also offers a very good source of
vitamin C, magnesium, and selenium. Garlic is also a good source of other minerals
including calcium, copper, phosphorous, iron, and potassium.
Garlic is anti fungal, anti viral; Garlic directly attacks bacteria and viruses; it also
stimulates the body's natural defenses against diseases. Garlic is reported to be more
effective than penicillin against typhus disease, and works well against strep, staph
bacteria, and the organisms responsible for cholera, dysentery and enteritis. Hence Garlic
capsules
Great for circulation, balances blood sugar and pressure, reduce fat levels in the blood,
and improve resistance to infection. It can be taken with conventional antibiotics to
support their action and ward off side effects. 5
Listen to Lorna Milton in the Afternoon every weekday from 2 to 4.30pm on BBC Three Counties
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Garlic has also been used in treating upper respiratory infections, late-onset diabetes,
urinary infections, acne, asthma, sinusitis, arthritis, and ulcers.
Garlic is good for:
• Lowering cholesterol levels
• Lowering blood pressure
• Cancer prevention
• Treating infection
• Enhancing immune function
• Antioxidant effects
Grapes - relaxes the muscles and prevents muscles from stiffening and therefore your
blood pressure drops, It also boosts your mood and grapes are known for their anti
cancerous properties. Especially red wine!
Avocados Onions & Celery - Helps to lower blood pressure. you could replace onions
with celery in certain sauce based dishes, or just eat it raw,
Onions lowers cholesterol and prevent blood from clotting
Cucumber - Well the humble cucumber, Is high in Vit C, potassium, Silica which is good
for your skin and bone development and connective tissue therefore very good for
children aged 8-16 when there is maximum call on their bodies development. Also
contains magnesium and fibre, cucumber has a cooling effect on blood, and nourishes the
liver so it doesn’t over heat.
Walnuts – Loaoded with EFA’s Essential fatty acids , Omega 3 and 6. Walnuts lowers
Cholestrol. The amino acid in walnuts help to relax the blood vessels and therefore
reduces the chances of high blood pressure. Walnuts contain zinc, fibre, Vitamin B - great
for skin too.
Oily fish – Tuna, Salmon Sardines, mackeral are all high in Omega 3 and EFA theses fats
reduce the chances of heart attacks and EFA also reduce inflammation – so they open up
blood vessels
Black peppercorns – cooling form of heat therefore good for high blood pressure
Lentils – though difficult to digest for some – they are excellent at lowering the risk of
heart dieseas 6
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Receipe for High Blood Pressure
Fish kebabs – Salmon, monk fish, scallops
Served with a waldorf salad celery/cream/walnuts/cucumber salad
Fish Masala Marinade
Serves 2
2 pieces of salmon fillets
1 tbsp Vegetable Oil
1tbsp lemon juice
½ tsp chopped garlic
½ tsp ground Cumin
½ tsp ground Coriander
¼ tsp black Pepper
1/8 th tsp Salt
End of a tsp Red chilli powder
End of a tsp turmeric (just a pinch)
A small pinch fresh coriander
Methodology
Place all the ingredients – except the fish in bowl
Mix well – and taste
Add the fish
Set aside to marinate for 15 -30 minutes or several hours depending on taste
Reduce cook time if marinated for longer than 30 minutes
Notes
To make a basic mix for long shelf life (refrigerates for up to 3 months) leave out the
lemon juice and fresh coriander; store in a glass jar in the fridge and use in the same way
as pesto or a marinade sauce.
This marinade is also great with chicken which can be roasted, grilled or pan fried just
like the fish. Though beware if you pan fry keep the heat fairly low so not to burn the
spices especially if the marinade has just been made.
Cook time: Under a hot grill for 10 minutes – fish 3” away from the heat. Or cook in the
oven for 20 minutes – at 180 degrees. 7
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The Common Cold
Ailments
Coughs
Sore throats
Weakened Immune system
Greater serceptability to sickness and catching viruses
What you should eat & why
Ginger – Great for lungs – radiates heat and helps to breakdown mucus and catarrh,
Ginger helps in respiratory tract infections
Garlic is immune boosting, stimulating the body’s natural defences. It is an antibotic, anti
fungal, anti viral, warding off Viral infections – including coughs & colds. It is also
known to effectively melt catarrh, acting like a decongestant.
• LUNGS & THROAT - Garlic can assist in:
• Coughs, colds and other infections of the lungs and throat
• Reducing and expelling catarrh
• Asthma
• Fevers (can induce sweating);
From the same family – Onions are very good – the enzyme – Allicin preent in garlic and
onions relaxes the lung muscle which softens mucus – therefore easing coughs
The anti oxidants calms the inflammation of the lung therefore very good for asthma
sufferers.
Cloves are an ancient remedy known to help with tooth ache however cloves contain
analgesic properties and is an anti histamine. It is an active ingredient in mouthwash,
toothpaste and soaps. Cloves however also ease cough and cold symtoms, helping to
breakdown the thick wall of mucus that is bacterial and causing the cold.
Mustard and Mustard seeds as well as being a digestive aid also helps to ward off flu, the
strong yellow mustard contined within the seed can help to clear sinuses
Horseradish is also very effective for blocked sinuses and keeping the sinus passages
clear, high in vitamin C it is also a powerful anitdot e to food poisoning, which is why it
is consumed with sushi to protect against food food poisoning if the fish is not of a good
grade.
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Bishopsweed also contains healing properties – and assists in colds by thinning catarrh.
Turmeric comes from the ginger family and is packed with anti bacterial propoierties, an
anti imflammatory and helps to ease coughs by decongesting the catarrh stuck to the lung
Recipes for the common cold
Drink plenty of hot water with shredded ginger & Lemon – add Honey to ease the sore
throat.
Rice pudding with Nutmeg, cinnamon and cardamon and add berries to it for Vit C and
anti oxidants
Spicy Potatoes - With Mustard seeds, plenty of garlic and chillies to act as a decongestant
Recipe
Spicy new potatoes salad
Serves 4
750g Small new boiled potatoes
3 tbsps Vegetable or Sunflower oil
1 tsp black mustard seeds can be used
2 heaped tsps chopped garlic
1 tsp green chillies or ½ tsp ground black Pepper
A tiny pinch of turmeric (end of a teaspoon) or ½ tsp of freshly grated fresh turmeric
½ tsp of salt or to taste – based on having added salt to boiling water
Handful fresh chopped coriander
Methodology
Heat the oil in pan, add the Mustard seeds or Cumin seeds, keep the lid to hand and cover
pan as the seeds will pop in the hot oil.
Once the seeds have popped add garlic, salt and turmeric until it sizzles then immediately
add potatoes and almost all of the coriander and stir, cook for approximately 5 minutes.
Sprinkle with the remaining coriander to garnish.
NB: You could change the recipe by adding 300g of fresh baby spinach 2 minutes before
taking off the heat, just allow the spinach to wilt and move around the pan so that the
spinach wilts evenly. This will give you a fresh version of “Saag Aloo”. 9 10
Listen to Lorna Milton in the Afternoon every weekday from 2 to 4.30pm on BBC Three Counties
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Poor Circulation
Ailments
Constriction of arteries which creates great force against the wall of the blood vessels
which in turn increases blood presure, fatty deposits of Cholesterol may also cause this
constriction and this may lead to heart diesease
Associated problems
High blood pressure
High blood cholestrol
You need to strengthen you heart – which in turn will automatically therefore effect your
circulation.
What you should eat & why
Ginger – As we know is a stimulant which warms the body and boosts circulation. It
opens up the blood vessels and radiates heat, and as we discussed earlier it tones the heart.
Chillies & Peppers – Capsaicin is antibacterial, anti inflammatory, High in Vit A & C –
which builds your immune system. The capsaicin also raises your metabolism, opens up
your blood vessels which allows blood to circulate at a faster rate, when blood pumps at a
faster rate, that strengthens your heart and clears your arteries and everything works more
efficeintly and you stay warm !
Research show that Hot herbs can raise your metabolic rate by as much as 25% and
therfore also potentially good for weight loss!
Garlic & Onions – we’ve heard a lot about garlic and of course onions come from the
same family and conatin Allicin, this also raises your metabolism and helps to pump
blood around your body, and as we know Garlic and onions actually lowers your blood
pressure, so very good for circulation problems.
Increase your Vitamin E intake – eat plenty of Seeds, oil and good fats EFA
Hot & cold shower treatments …………..
Receipe
Prawns or scallops in Garlic & Chilli – served with Cous Cous with red onions
Prawns or scallops – with vegetable oil, garlic, chillies, coriander, a drop of soya sauce
fry on a hot griddle. 11
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Griddle scallops in lime & Garlic
Ingredients
250g Scallops – cleaned
Marinade/ dressing
2 tablespoons Olive oil
Grated zest and juice ½ ripe lime
1 tsp fresh garlic finely chopped
1 small hot chilli fresh or flakes
1 tbsp fresh coriander
Salt to taste (1/16th tsp)
Methodology
Mix the marinade together and set aside for an hour
Heat the griddle to very hot, season the scallops with a little salt then
place on the griddle for 1-2 minutes either side until cooked.
Spoon a little dressing on the scallops and serve immediately 12
Listen to Lorna Milton in the Afternoon every weekday from 2 to 4.30pm on BBC Three Counties
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Good Skin
Ailments
Dry Skin
Eczema
Acne – at the severe point
Dermatitis – inflammation of the skin
Psoriasis
Oil your skin from the inside out – that is far more effective
Fisrtly you should be drinking plenty of water.
Poor skin condition generally result from a lack of natural oil in the body and a lack of
good oil and moisture in your diet.
Fats found in nuts, avacados, fish oils – moisturize the cell membranes, which hold on to
water better than skin does.
Zinc, Vitamin A, C, E are fundamental to healthy skinto help cell renewal and healing.
Problems like Eczema and psoriasis are related to inflammation of the skin so nutrients
are essential to conteract it. Healthy fats and vitamins combat the problem.
Congested bowels are also a contibutory factor to acne and psoriasis.
What you should eat and why
Almonds are seed protein and contain vit B & E, Calcium, magnesium iron and zinc.
Almonds are highest in fibre therefore good for keeping the gut moving and they are high
in vitamin E. Almonds helps to keep the skin elastic therefore Almond oil is a muscle
relaxant therefore good to moisturize with especially for pregnant women. They are also
high in magnesium – 70% of British women are deficient in Magnseium.
Walnuts are also very good for skin.
Strawberries – 5 strawberries = daily Vit C quota which is important for healing skin,
strawberries are high in Vit K – which is important for healthy bones and blood clotting
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The colour of strawberries ANTHOCYANIN – protects our bodies cells against eczema,
asthma and arthritis.
The allagic acid in strawberries provides the anti oxidants which are anti cancerous, and
keeps the brain from decline and aging.
Avacodos – from the laurel family – is the Aztec word for Psssion. They are high in
monounsaturated fat, high in fibre and folic acid, iron, Vit B, pottassium and Vit E to
keep skin supple.
Avacodos are also anti cancerous, protects against prostate cancer and lowers bllod
pressure & cholesterol.
They are easy to digest – and so a good fat also good for diebetics .
Carrots – are high in vitamin A, lots of bete carotene anti cancerous and good for heart
disease. Unlike most other vegetables carrots are better cooked.
Mangoes – over 4000 years old – cultivated in Indian. They are high in Bete carotene, Vit
A & C for clear skin and help to produce collagen, rich in iron, potassium and
magnesium, as well as anti oxidants and protect against allergies, respiratory problems.
Mangoes help to digest food and keep the bowels clean as well.
Sweet potato – More nutritious then the common potato and is very underated. It is high
in anti oxidants, bete carotene and vitamin C – which is an immune builder; sweetness is
a good source of energy and soothing in the gut. It is most nitriuous with the skin on.
Receipe for Good skin
Smoothies – Banana & Strawberries
Avocado & walnut salad with goats cheese – served with a baked sweet potato – which
also then has a lower glycemic index then the common jacket potato
Carrot & sesame salad
Mango salsa salad – Mango , mint, red onion, red pepper
Pesto sauce – basil and pine nuts