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Harness the power of spices for health, Wellbeing and weight-loss

Kalpna Woolf

Text © Kalpna Woolf, 2015
Photography, design and layout © Pavilion Books Company Ltd, 2015
Photographer: Clare Winfield

Spice Yourself Slim Harness the power of spices for health, Wellbeing and weight-loss-Kalpna Woolf
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How Does It Work?
Spice Yourself Slim is a healthy, flavourful way of eating based on
centuries-old traditions of combining tasty spices with fresh ingredients
to lose weight and maintain energy. It is a simple way of eating for the
whole of your life. Most diets involve a ‘crash and burn’ timeframe but
this is exactly why most diets tend not to work in the long term. For so
long people have tried everything to lose weight or to maintain a good
weight through short quick-fix diets, and while these diets may help to
lose weight temporarily, statistics show that 95 per cent of dieters will
fail to maintain weight loss. Diets tend to make you change your
normal eating habits, deny yourself eating certain foods, and eat
boring, bland foods you don’t enjoy, or grapple with complicated meal
plans. Often, you have to eat these dishes on your own while everyone
around you is enjoying their meals. Dieting is thought of as a
temporary fix with an end date. It is not seen as lifestyle change, so
mentally most people are counting the days to when their diet is over.
However, research also shows that if you can enjoy your meals, feel
positive about the foods you are eating, because of their taste and
nutrition, and share them with family and friends, you are more likely
to succeed. Spice Yourself Slim is packed with recipes that you can
enjoy and will help you to be successful in your diet.
Each recipe uses simple, natural ingredients and combines them with
one or a combination of healthy spices to create wonderful low-fat
dishes. For example, try rubbing a tablespoon of sumac (a wonderful
Middle Eastern berry-coloured spice) into a few pieces of chicken then
stir-frying them with a little olive oil, and you will have a delicious,
zesty-flavoured chicken dish. The sumac doesn’t add any calories at all.
Alternatively, add cumin seeds to fresh vegetables before cooking and a
sprinkling of roasted ground cumin at the end, and you will have a
plate of food that will sing with aromas and tastes. You will also feel
good as the cumin contains iron and other vitamins.
Spice Yourself Slim will show you which spices you need. I have used
ten spices that are normally found in most kitchen storecupboards as
well as some exciting new spices which I hope you will enjoy trying.

Spices are powerhouses of flavour and health and have the crucial
benefits of being calorie and fat free. Spice Yourself Slim shows you a
simple and healthy way of eating using the power of spices to enjoy
tasty food and to maintain good health. This is not an invented
contemporary fad. It has a strong foundation in centuries’ old
knowledge and traditions. This book seeks to unwrap the secret
mysteries of one of the oldest, most valued and most mystically
powerful food sources known to mankind – spices – and shows how
they can be incorporated into contemporary recipes that can have a
dramatic impact on not just our diets, but also on our health and lifestyle.

A tried and tested diet, Spice Yourself Slim guarantees weight loss
while allowing you to enjoy flavourful food at every meal. At a time
when Western tastes are ever more receptive to spices, not just Indian
(chilli, garam masala, turmeric, coriander), Chinese (Szechuan, fivespice,
star anise), Mexican (smoked chipotle chillies), and traditional
spices (cloves, cinnamon, fennel), but also the Middle Eastern spices
which are exciting metropolitan foodies (sumac, za’atar, ras el hanout),
we still know very little about them. This book unlocks their magic,
fusing traditional spice secrets with simple modern recipes for today.
We live in an age in which we can enjoy the best cuisines from around
the world. We all love eating food, and at the same time, we also want
to be slim and healthy, and be careful about what we eat. It has always
seemed that we can’t have it both ways, but this book is about how we
can have it all – eat delicious, tasty food and lose weight healthily.
My Personal Journey
Spices are in my DNA and this book is very much the story of my
personal food journey, learning about the remarkable health and
nutritional benefits of spices.
I was brought up eating Indian spices and good, wholesome homecooked
food. However, when I moved away from home, I moved away
from my ‘food roots’ too and was tempted by the growing proliferation
of fast food. Instant (no-cook, no-mess) food availability and the
addictive effect of high fat, high salt, sugars and colours. Result – I
soon began to feel and look tired and, horrifyingly, for someone who
had always been thin, began to put on weight. Even though I cut down
on calories and felt I was eating less… I was always hungry and still not
managing my weight well or feeling good.
Over the years I began to learn more about food and the effects of it on
our health, energy levels and, of course, our weight. I began to look
into the foods I was eating and wrote a diary of what triggered my
response to eating certain meals. I realised that I wanted to eat
healthily and feel full, to enjoy my food and to have a good relationship
with it, but I didn’t want to eat bland, flavourless and often insipidlooking
food or ‘diet’ foods. I wanted to eat food with lots of flavour, to
enjoy dishes from around the world, and I wanted to share foods with
my family. I discovered that when I balanced spices with healthy foods
my weight reduced and then stayed down.
So, Spice Yourself Slim is the story of the food journey I have travelled.
I have been fortunate to meet people from around the world through
my TV career, to go to fantastic places and explore foods from around
the world. Time and again I found that the food I loved in most
countries included scrumptious spices that were used to introduce
flavour but also gave the food health, well-being and nutritional benefits.

My journey takes me from my Indian roots to traditional British
cooking, to university where I was studying Russian and went to Soviet
Russia, and then travelling myself to experience cuisines first hand in
Iran, Vietnam and Italy, and to enjoying foods from Thailand, Morocco,
Mexico, the Mediterranean, the Far East and West Africa.
I use spices every day – I love the tastes, flavours and the good feeling
I get from just cooking a meal with them. A sprinkle of freshly roasted
and ground cumin makes a dull plate of vegetables sing. When I add
turmeric to a dish, I love the rich colour and I am instantly transported
to the bustling markets of Marrakesh where turmeric powder is piled
high in large sacks. Spices are sumptuous in colour, taste and history.
Their history evokes wonderful journeys across deserts, land and sea
from faraway exotic lands and worth so high a price as to have been
used as a legal tender in many countries.
Spice are eaten and enjoyed all over the world, and relished not only
because of their taste but because they also carry the stories of their
health powers from one generation to another. My mother, other
members of my family and many Indian people I know, still use
remedies made from spices for many ailments and for strength. For
instance, if anyone has a bad tummy, everyone rushes for the carom
seeds which are mixed with a sprinkling of salt and swallowed down
with a little warm water: an age-old remedy going as far back as my
great, great, grandmother.
Recently, I was in Vietnam and I was talking to some young people in a
restaurant. Their stories about using spices for ailments and for their
general health benefits were so similar to mine. Even in that country,
mothers use oil made from cloves for toothache – an ancient remedy
that has been used for centuries.
These are all family anecdotes, but now scientific research findings are
revealing the health properties of spices. For example, turmeric has
been used for years by Asian families and in Ayurvedic medicine as an
anti-inflammatory, but now research is showing that an active
compound in turmeric, curcumin, could potentially help in reducing
This project has been a secret passion of mine for years. I love the
alchemy of spices, which are often misunderstood by people, who are
overwhelmed by the number of spices required to make a meal.
Through my experience, I hope to demystify spices and show how they
can be easily incorporated into our daily eating habits, as well as to
explain their health benefits at a time when changing national tastes
mean that there has never been a greater public appetite to understand
and learn how to cook with them and to master their magic allure.

Table of Contents


How Does It Work?
The Power of Spices
Key Spices
Spice Rubs
Start the Day: Breakfasts
Simple Spicetastic Lunches
Effortless Dinners
Meals to Share and to Impress
Spicetacular Sides
Tantalising Sweet Treats
14-Day Meal Plan


Spice Yourself Slim Harness the power of spices for health, Wellbeing and weight-loss-Kalpna Woolf
First published as Hardback and eBook in the United Kingdom in 2016 by
1 Gower Street

The moral rights of the author have been asserted.
This book can be ordered direct from the publisher at

Bring Lasting Health to You and Your Family with 50 Easy-To-Find Common Herbs and Over 250 Recipes

Kami McBride Foreword by Rosemary Gladstar

This edition first published in 2019 by Conari Press, an imprint of Red Wheel/Weiser, LLC With offices at: 65 Parker Street, Suite 7

Newburyport, MA 01950
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Praise for
“I learned a lot from The Herbal Kitchen, and I'm keeping it in my kitchen so I
can refer to it often. I love this book!” —Christiane Northrup, MD, author of
the New York Times bestseller Women's Bodies, Women's Wisdom
“The Herbal Kitchen contains the most extensive list of recipes using herbs you
will find anywhere. Your food becomes your medicine, as it always has been,
and through the gift of Kami McBride's recipes, this ancient usage of herbs
remains alive.—Pam Montgomery, herbalist, educator, and author of Plant
Spirit Healing and Partner Earth
“Plants have long been humanity's powerful and generous allies, providing us
with daily nourishment, wellness, support, and joy. The more we commune
with these botanical friends, the more they enrich our lives, and The Herbal
Kitchen inspires us to invite them to each and every meal. If you long for food
filled with nature's color, vitality, and love, this is the guide you seek.” —Julie
Bailey, herbalist, gardener, and co-owner of Mountain Rose Herbs
“The Herbal Kitchen is a treasure chest of delicious, nutritious recipes that will
delight and tantalize your taste buds while they nourish and heal your body,
mind, and spirit. McBride's deep connection and intricate knowledge of all
things herbal shines through on every page. Both the beginner and the seasoned
herbalist will find refreshing, exciting recipes and ideas in this outstanding
book!” —Jane Bothwell, Dandelion Herbal Center
“Kami McBride has created an essential, comprehensive, and beautifully
written book. It shows us the way to weave the practical magic of herbal
remedies—cooking, gathering, making medicine—into the strands of our lives
and the lives of our loved ones. Illuminated with personal anecdotes, it is easily
accessible to beginners and inspiring to seasoned herbalists. The Herbal
Kitchen is a beautiful recipe for self-empowerment and reconnection to the
natural world.” —Donna Chesner, Southwest School of Botanical Studies
“The Herbal Kitchen is written by a practicing herbalist, seasoned gardener,
and medicine maker (no armchair herbalist here!). Kami has imbued this book
with a sense of joy, practical knowledge, and deep wisdom, and with her
guidance, you will deepen your knowledge and understanding of the many
healing herbs and foods found in your kitchen.” —Candis Cantin, author of The
Herbal Tarot and Pocket Guide to Ayurvedic Healing
“Thank you, Kami McBride, for bringing back the value of herbs and spices in
The Herbal Kitchen. An inspiration for both new and advanced herbalists alike,
this book combines herbalism with nutrition in a user-friendly, inexpensive
way. What better way to take a culinary trip around the world, play with flavor,
and bring us back home to growing our own fresh herbs?” —DeAnna Batdorff,
founder of the dhyana Center
“In The Herbal Kitchen, Kami McBride reminds us of the earth's bountiful food
and medicine. With over two hundred fifty herbal recipes you'll easily have the
practical knowledge and inspiration to cultivate your own herbal kitchen.
Follow Kami's guidance and you'll soon be immersed in seasonal bounty and
amazing your friends and family with delicious herbal drinks, smoothies,
cordials, pestos, and more. —Rosalee de la Forêt, author of Alchemy of Herbs:
Transform Everyday Ingredients into Foods and Remedies that Heal
“Looking to brighten your kitchen with the medicine and flavor of herbs? The
Herbal Kitchen is infused with grounded and practical herbal wisdom, coupled
with culinary inspiration and know-how. Kami's love of botanicals shines right
through the pages—you'll make quick friends with the herbs she features—and
your kitchen cupboards will be forever transformed.” —Juliet Blankespoor,
director of the Chestnut School of Herbal Medicine
“The Herbal Kitchen makes using herbs effortless. It will help you fill your
home with delectable herbal concoctions to share with friends and family and
offer ways to enhance your well-being, support self-care, and so much more.
Everyone from the newcomer to the seasoned herbalist will discover new ways
of using common culinary and medicinal plants with McBride's abundant
recipes.” —Autumn Summers, California School of Herbal Studies, 
lead educator at Herb Pharm
“The Herbal Kitchen is a beautifully written guide to expanding your herbal
repertoire. This is a book that can bring more fun, flavor, and health into your
life.” —Brigitte Mars, author of Rawsome! and The Desktop Guide to Herbal Medicine
“The Herbal Kitchen is a tremendous resource. Everything you ever wanted to
know about the healing power of herbs and spices is nicely tucked within these
pages. This is a must-have for everyone's kitchen. —Rebecca Katz, author of
The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer
Treatment and Recovery
“Be prepared for a whole new way of thinking about herbs. Kami McBride
resurrects traditional knowledge of herbs' medicinal and culinary attributes for
use in the modern kitchen.” —Ann Vileisis, author of Kitchen Literacy: How
We Lost Knowledge of Where Food Comes From and Why We Need to Get It Back
“The Herbal Kitchen reminds me of why I dove head first into herbal medicine.
McBride inspires you to take your own plunge into the joys of plant medicine
and to give up shelves in your kitchen for jars of roots, leaves, and flowers. She
takes you by the hand down the herbal path and shows you how easy it can be.
There is always room for another herb book on the shelf and The Herbal
Kitchen is a must.” —Dr JJ Pursell, herbalist and author of The Herbal Apothecary
“A joyful celebration of practical, sensual herbal recipes! Kami's beautiful new
book brims with delicious recipes that help budding herbalists and gardeners
discover the bounty in their backyard. The recipes are simple and practical yet
creative—the unique combinations of flavors excite the senses and teach you
how to better enjoy herbs and spices. Together, they indulge you in the herbal
lifestyle—not just for medicine, but plants and recipes that perk up your senses
and make life more pleasurable.” —Maria Noël Groves, herbalist and author of
Body into Balance and Grow Your Own Herbal Remedies
“Full of tasty remedies and everyday delights, The Herbal Kitchen provides
multiple variations and ideas for each type of recipe to get your creative juices
flowing! Easy, sustainable, and deliciously useful.” —Holly Bellebuono, MPA,
CH, herbalist and author of The Healing Kitchen and An Herbalist's Guide to Formulary
“In The Herbal Kitchen, Kami McBride weaves an enticing invitation to dive
into the art, rich tradition, and flavor of kitchen medicine. An herbal, a recipe
book, and a home remedy companion all at once, I am inspired to learn, grow,
cook, and share. This plethora of incredible recipes, in-depth plant profiles, and
McBride's years of experience and passion will give you all the tools you need
to stock your herbal pantry with condiments and remedies for lasting health.”
—Brittany Wood Nickerson, herbalist, owner of Thyme Herbal, and author of
Recipes from the Herbalist's Kitchen and The Herbal Homestead Journal
“The Herbal Kitchen is a breath of fresh air and more. It is full of simple and
convenient tips to transform ‘weeds and waste’ into exotic and nourishing
culinary delights.” —Margaret Beeson, naturopathic physician
“No kitchen is complete without the treasure trove of botanical wisdom found
in this wonderful book!—Deanna Minich, PhD, CN, nutritionist and author of
Whole Detox and The Rainbow Diet

Do you enjoy eating garlic bread? Does oregano always find its way into your
spaghetti sauce? Do you garnish potato salad with paprika? Then you are
participating in the ancient tradition of using herbs to enhance the health
benefits and digestibility of your food.
Herbs in the kitchen not only augment the flavor of what we eat, they support
our overall health and wellness on a daily basis. Whether you are a seasoned
cook or just cutting your teeth in the kitchen, these pages assist you in nurturing
and healing yourself and your loved ones.
Did you know that stuffing your turkey with sage helps keep away the colds
that begin circulating around Thanksgiving? Or that adding ginger to a fish
meal kills pathogens found specifically in fish? And when you sprinkle fennel
into your meat marinades, it helps you digest the fat in the meat more easily.
These pages discuss many herbs and spices that you already have in your
kitchen. My hope is that you will be inspired to think of your spice rack as more
than a source of flavor. It is also a medicine chest, full of healing remedies that
can help you keep your family well.
I am so grateful that you have picked up this book. Who do you know who is
entrusted with preparing food for their family or tending to the wellness of
those around them? Please get a copy for them also. The Herbal Kitchen is
about using herbs to prevent illness and elevate the nutritional value of
whatever is prepared in your kitchen. This essential information can help you
use herbs in your foods to more efficiently address the seasonal and specific
health needs of the people for whom you prepare meals.
There is an extraordinary pharmacy waiting for you right in your own
kitchen. With just a handful of herbs, you can begin to fortify the nutrient and
therapeutic density of your meals. Adding valuable vitamins, minerals, and
digestive aids to your food takes little effort.
Let's become more intimate with the spice cabinet. Using medicinal herbs
doesn't have to be foreign and difficult or take years of college to understand.
We can begin with what we have on hand and already have a relationship with.
Most of the herbs in this book are common household items; you don't even
have to buy anything. You just get to realize the full array of benefits of what
currently sits in your cupboards. Let's take cinnamon for example; most
everyone has cinnamon and has used it to liven up their oatmeal or pumpkin pie
mix. Cinnamon is a highly medicinal herb with hundreds of health and kitchen
medicine applications. It is a first-rate cold and flu prevention agent and
remedy, and it offers relief from menstrual cramps, allergy symptoms, coughs,
and much more. The same thing holds true for all the common spices: oregano,
garlic, sage, cloves, and pepper all contain healing attributes that inspire good
food and good health.
Food is one of our most powerful medicines. We create millions of cells
every few seconds. What we eat is what we use to build those cells. Most of the
kitchen herbs promote nutrient digestion and assimilation, helping to increase
the quality of the cells that make up our tissue and organs. Many culinary herbs
activate the circulatory system, contributing to more efficient dispersal of
beneficial nutrients. Culinary herbs are also a surprisingly effective source for
helping to calm the body while eating, so you can relax and enjoy the amazing
process of digesting life into life. When you understand the comprehensive
digestive support that the spice rack offers, you realize the value of using herbs
to practice preventive health care while you eat.
Adding ginger to increase the digestibility of chicken, pacifying the mucusforming
effects of yogurt with cardamom, whipping up a fennel tea when
someone complains of a stomachache—this is the creative, health-giving art of
having fun with herbs in the kitchen. Who knows how long that stomachache
would have persisted or who else would have contracted it were it not quelled
with an herbal remedy? The small act of adding healing herbs and spices to our
food is one of many things we do to nurture and care for ourselves and those around us.
Writing this book has been an alchemical distillation of more than twenty
years of my personal hobby and professional occupation. Years and years of
classes in herbal medicine and herbal cooking are concentrated into the chapters
before you. It has been an exhilarating adventure having the opportunity of
placing my botanical kitchen curriculum into your hands. I sincerely hope that
you are inspired to use the accumulated experience in this book to enhance your
health, save money, make your food taste better, nurture your relationship with
the earth and the people around you, and to have fun.

Table of Contents

CHAPTER 1 Kitchen Medicine and Culinary Culture
CHAPTER 2 Herbal Kitchen Materia Medica
CHAPTER 3 Herbal Waters
CHAPTER 4 Herbal Drinks
CHAPTER 5 Herbal Smoothies
CHAPTER 6 Herbal Honey
CHAPTER 7 Herbal Vinegar
CHAPTER 8 Herbal Cordials
CHAPTER 9 Herbal Oils
CHAPTER 10 Herbal Ghee
CHAPTER 11 Herbal Pesto
CHAPTER 12 Herbal Sprinkles and Salts
CHAPTER 13 Herbal Kitchen Meals
CHAPTER 14 Herbal Baths and Foot Soaks

Author photograph © Michael Conyers
Printed in the United States of America LB
10 9 8 7 6 5 4 3 2 1

A Seasonal Guide to Growing, Cooking and Using Culinary Herbs

Maureen Little

Produced for How To Books by Deer Park Productions, Tavistock, Devon
Designed and typeset by Mousemat Design Ltd
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 Text Copyright©   
 2012 Maureen Little 

------------------Hardiness zone-------------------
My experience as a gardener is restricted to the British Isles, so all the recommendations
I make and examples I give in this book are based on this.
Our climate has been categorised as falling generally within hardiness zone
8a or 8b, so if you are gardening outside the British Isles, adjustments must be made.

There is much pleasure to be had from growing your own herbs — they are
decorative; many, if not all, are aromatic; they attract beneficial insects; and
are relatively easy to grow. As if these were not reasons enough to cultivate
them, herbs have a variety of practical uses too - indeed, if herbs were
people, then in today’s parlance they would be ‘multi-taskers’! In this book,
however, we will be looking at culinary herbs. These are plants which,
through generations of use, we know are safe to eat, fresh, dried, or cooked.
Although my dad and mum had a market garden and plant nursery, my
first real taste of herbs came about because of my cookery teacher at school.
Bear in mind that this was at a time when, in our neck of the woods, even a
red pepper was exotic and the nearest you got to a Chinese meal was the
new-fangled ready-meal Vesta Chow Mein. Our cookery teacher. Miss
Smythe-with-an-e, was looked on as somewhat avant-garde, introducing us to
coq a u v in instead of chicken casserole, using cos lettuce instead of the limp
‘cabbage’ type, and - most radical of all - presenting us with a bunch of f in e s
herbes (the quintessential French combination of chervil, chives, parsley and
tarragon) and using them to make the most sublime omelette I have ever
tasted. Goodness only knows where she got those herbs from. She must have
grown them herself: at that time the only herbs you could buy were sorrylooking
specimens in jars that looked like scrunched up wheat cereal (you
know the kind — the one that even my husband can’t eat three of) lurking at
the back of the grocer’s dry goods shelf.
As a result of Miss Smythe-with-an-e’s influence, I pestered my dad to
allow me some space in his propagating house to grow some herbs - not
always successfully - but I learned enotigh, mostly through trial, error and
effort, to be able to grow some of the better-known herbs like parsley, sage.
rosemary and thyme (I feel a song coming on!). The rest, as they say, is
history. But whenever I taste an omelette with fines herbes I am instantly
transported back to the school teaching kitchen and Miss Smythe-with-an-e
and her sensible lace-up shoes, baby-pink twin-set and string of pearls, but
carrying with her an almost indiscernible, but nevertheless unmistakable,
aroma of Chanel No. 5. What with the fines herbes and Chanel perfume, us
girls often wondered if Miss Smyth-with-an-e’s mother was French: the more
romantic among us contemplated the possibility of - bon Dieu - a French
boyfriend! We never did find out, but I shall be eternally grateful to Miss S.
for that early introduction to fresh herbs.
This is a seasonal guide but not in the usual sense. Instead of adhering to the usual spring, summer, autumn and winter categories, I have arranged the year into two, key seasons: the dormant season and the growing season. Within each of the two-season classification I have introduced subcategories which I think will prove useful when looking at different jobs to do in the herb garden. These are the early, main, and late dormant periods (which roughly correspond to late autumn, winter, and early spring), and the early, main, and late growing periods (which essentially tally with late spring, summer and early autumn).
There are a number of reasons for dividing the year like this. First, even though we traditionally recognise spring, for example, as being the months of March, April and May, plants are governed by day length and temperature: how many times have we reached Easter only to find the daffodils long gone - or are still enjoying roses in November? Plants start and stop growing according to natural conditions, not an arbitrary date!
Second, the jobs we find ourselves doing in the herb garden are also dependent on what the plants are doing and the prevailing conditions: even though it might tell you on the seed packet to plant out your tender herb in late spring, there is no point doing this until the last frosts have gone. And if seed is ripe in July, don’t leave it until September to collect it.
Third, and perhaps most important for this guide, I have divided the culinary herbs that we are going to look at into two main groups - delicate ones and robust ones (which I first referred to in my ebook. How to Grow Your Own Herbs). Broadly speaking, delicate herbs are those that we can harvest and use during the growing season; this is when we lean towards fresher, lighter dishes and when we call for corresponding flavours from our herbs. Robust herbs are ones that we can har\est all year round, even in the dormant season. This is when more comforting, substantial recipes
requiring longer cooking are the order of the day, the staying power of our
robust herbs adding to their flavour. For anyone who has little or no
experience of using herbs in their cooking, I hope this distinction will prove
to be useful.
Last, even though herbs are available all year round in the supermarket,
this book is about encouraging you to grow and use your own. Unless you
have sophisticated equipment which provides ‘unnatural’ heat and light all
through the year — like the growers who supply supermarkets - you will be
governed by what nature dictates can be grown at any particular time. I
guarantee that you would be hard pushed to grow dill, for example, during
the dormant season. So you see how a two-season year is practicable when it
comes to both growing and using herbs.
I have divided the book into three parts, each one containing two
chapters. Part 1 is dedicated to various ‘herb’ techniques. Chapter 1 is
devoted to looking at my selected range of culinai'y herbs and how to grow
them. We also look at where to grow them and how to propagate them. In
Chapter 2 we discover when and how to harvest our selected herbs and
explore different ways of preserUng them.
We look at seasonal jobs in the herb garden in Part 2. Chapter 3 focuses
on the growing season. Here you will find what jobs need to be done in the
herb garden during the warmer, lighter months. Chapter 4 takes us through
the jobs for the dormant season.
In Part 3 the focus is on individual herbs. Chapter 5 covers my range of
delicate herbs, with individual entries, providing lots of information on how
to grow them, along with recipes for each herb. Chapter 6 contains entries
and recipes for the robust herbs.
I have tried to offer recipes that are neither complicated nor call for
ingredients that you can’t get from a market, grocer, or supermarket. And
because this book is about making the most of herbs, they take centre stage
or have a major supporting role in all the recipes. I hope you enjoy making
- and eating! - the dishes as much as I do.

------------------Latin and common names-------------------
When talking about plants it is customary to use their Latin names to avoid
confusion. On this occasion, however, I have deliberately stuck to the
generally accepted English common name of the herbs that we will be
looking at. You will find the Latin names in the list of herbs in Appendix 1,
however. The reason for using the common name is that when a recipe calls
for a herb (or any other vegetable or fruit for that matter), it is invariably
referred to by its common name: I can’t ever recall being asked to crush two
cloves of A llium s a tiv um (garlic) to add to my finely chopped Petroselinum
c rispum (parsley)! Where there is more than one common name in
widespread usage, I shall endeavour to give the alternatives, too.

Table of Contents
A cknowledgements
1. The Why, What, Where and How o f Growing Herbs
Why should I grow and use culinary herbs?
What culinary herbs should I grow?
Dividing herbs into groups
Where should I grow my herbs?
Growing herbs in a herb garden
Designs for Culinary Herb Gardens
The Traditional Herb Garden
The Contemporary Herb Garden
The Border Herb Garden
Growing herbs with other plants
Growing herbs in containers
How should I grow my herbs?
How can I keep my herbs growing well and looking good?
2. Harvesting and Preserving Your Herbs
When should I harvest my herbs?
How can I preserve my herbs to use later?
Flavoured vinegars, oils, butters, sugars and jellies
The Kitchen Herb Garden
3. The Growing Season
The early growing season
The height of the growing season
The late growing season
Fresh herbs that can be harvested in the growing season
4. The Dormant Season
The early dormant season
The depth of the dormant season
The late dormant season
Fresh herbs that can be harvested in the dormant season
5. Delicate Herbs
Fresh versus dried
Celery leaf
Lemon balm
Lemon grass
Lemon verbena
Summer savory
Sweet cicely
Sweet marjoram
Collections of delicate herbs
What delicate herbs go with what ingredient?
6. Robust Herbs
Fresh versus dried
Celery leaf
Winter savory
Collections of robust herbs
What robust herbs go with what ingredient?
And Finally
1. Latin Names of Chosen Herbs
2. Where and When to Sow Herb Seeds
3. What Type of Cutting is Suitable for Which Herb
Useful Addresses and Websites
Index of Recipes

Published by Spring Hill, an imprint of How To Books Ltd
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First published 2012

The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss

by Raphael Kellman. MD

1. Weight loss—Popular works. 2. Metabolism—Popular works. 3. Human body—Microbiology
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 2014 by Raphael Kellman

Now, Their Betaine HCl is a very reliable source of
hydrochloric acid.
Standard Process, Their product, Zypan, is a
powerful combination of hydrochloric acid and digestive enzymes.
Thorne, Their Betaine HCl is a good source of
hydrochloric acid for replacing stomach acid.
Integrative Therapeutics, Their product,
Similase, soothes the gut and replaces needed enzymes.
Now, They make a very good product called Super
Enzymes, which contain all the enzymes you need.
Microbiome Diet, My own brand of digestive
enzymes, Replace, contains a very broad spectrum of powerful enzymes.
Orthomolecular, Their product, Digestzymes,
contains a good, broad spectrum of digestive enzymes.
Fermented Foods
Bubbies, Sauerkraut, kosher dill relish.
Bao Fermented Food and Drink, Fermented and probiotic foods.
Immunotrion, Organic cultured vegetables of many types.
Pickle Planet, Lacto-fermented foods.
Sunja’s, Kimchee of all types, from mild to spicy.
Wild Brine, All types of fermented foods.
Wise Choice Market, Fermented foods.
GlutenFree Foods
Against the Grain Gourmet,
Bob’s Red Mill,
Gluten Freeda Foods,
Udi’s GlutenFree,
Grass-Fed Organic Meat, Poultry, and Eggs
Applegate Farms,
Organic Valley,
Grow and Behold, For kosher as well as organic,
free-range, and humanely treated animals.
Horizon Organic,
Pete and Gerry’s Organic Eggs,
Stonyfield Farm,
Gut-Healing Products
Designs for Health, Their product, GI Revive, is
a powerful gut-healing compound that contains glutamine and gamma-oryzanol,
which stimulates tissue repair, supports the synthesis of growth hormone, and
may reduce body fat. I use this product frequently.
Metagenics, Their product, Glutagenics, contains a
high dose of glutamine, which helps heal gut walls.
Microbiome Diet, My own product, Repair,
includes a wide range of nutrients to help heal the gut wall.
OrthoMolecular, Their product, Inflammacore,
contains glutamine and other healing compounds to repair the gut wall.
Organic Healthy Foods
EarthBound Farms,
Diamond Organics,
Green for Good,
Organic Planet,
Shop Natural,
Small Planet Foods,
Ecological Formulas, Their product, Cal-Mag
Butyrate, is the one I prescribe to my patients.
Jarrow, A source of inulin with FOS
(fructooligosaccharides) for extra prebiotic support.
Klaire Labs, Their product, Biotagen, is a powerful
combination of inulin and arabinogalactans that I often recommend to my own patients.
Standard Process,
Xymogen, Their product, ProBioMax Plus DF, is a
powerful combination of arabinogalactans and probiotics that I often recommend to my own patients.
Probiotics, A good source for Lactobacillus gasseri,
which has been shown in studies to help with weight loss, as well as other
probiotics. This company sells a probiotic powder that includes this vital bacteria.
Orthomolecular, An excellent source for probiotics.
Microbiome Diet, My own personal line of probiotics.
Supersmart.Com, A good source for Lactobacillus
gasseri, which has been shown in studies to help with weight loss, as well as
other probiotics. This company sells Lactobacillus gasseri as a separate capsule
that you can take with your other probiotics.
Xymogen, An excellent source for probiotics.
Products to Remove Unhealthy Bacteria
Designs for Health, Their product, GI MicrobeX,
is a powerful combination of herbs that will help balance your gut bacteria.
Metagenics, Their product, Candibactin AR, will help
eliminate unhealthy bacteria from your intestinal tract.
Microbiome Diet, My product, Remove, can be
used as part of the Four Rs process. It contains a number of herbs that have a
wide variety of antibacterial effects.
Protein Powder
Designs for Health, This company’s Pea Protein
is a very reliable source of healthy protein.
Orthomolecular, Core Restore is a protein powder
I frequently recommend to my patients. It contains a potato-derived protein that
seems to inhibit appetite.
Swedish Bitters
Standard Process, Their product, Digest, contains
milk thistle, for liver support; dandelion root, a prebiotic; gentian; tangerine; and
Swedish Bitters to stimulate the production of stomach acid.
Weight Loss Supplements
Douglas Labs, Many of my patients have had good
results with their product Metabolic Lean.
Life Extension, I often prescribe their Antiadipocyte
Formula to my patients.
Xango, Their Favao is an effective product.

HEARTFELT CARING FOR me and the Microbiome project. It was her keen
ability to sense new and life-changing ideas that opened the gates for the
publication of this book. Her belief in a down-to-earth, visceral approach to
communication helped transform my approach to the writing of this book and to
writing in general.
I also want to thank Rachel Kranz, without whom this book would never
have come to fruition. Her great writing ability is only surpassed by her uncanny
ability to be able to so swiftly download my ideas and so masterfully encapsulate
them into words that shine. It is such a great privilege to work together with her
on this project and others to come, for she shares my passion to see deeper,
beyond the surface and the status quo, where the dots begin to come together and
a new reality emerges.
I want to thank my marketing team leader Dee Dee DeBartlo. She not only
quickly grasped the diverse ideas and messages of this book and my philosophy
of healing in general and put it into simple words but also so quickly grasped the
feeling and soul from where these ideas come. Working together, she and her
associate, Jillian Sanders, make an insightful, knowledgeable, and powerful team.

I want to thank the brilliant art and website team leader Alexej Steinhardt of
Roundhex and his wonderful studio manager, Tina Rath. As soon as I met them I
just knew that they “get it.”

I am so grateful to Renee Sedliar and the publishing team at Da Capo Press
for publishing The Microbiome Diet. Renee had the foresight to realize that the
microbiome diet represents a critical development in the chain of diet books and
in health generally. Her critical edits brought the book to a new level. I also want
to thank Amber Morris, my project editor at Da Capo, for so capably steering
this book through all the twists and turns of production, and copy editor
Josephine Mariea for her fine editing job. Thanks as well to Kate Burke, the
associate director of publicity at Da Capo, whose efforts helped bring my book
into the public eye. It is a pleasure to work with all of you, and I hope we will
work together on many more books to come.

I want to thank Carole Clark, the chef who worked so hard on this project.
She was so flexible and accommodating—a true team player. Carole made the
microbiome diet approach to eating and cooking accessible to everyone. As you
will see (and taste), she produced one masterpiece after another.
I can’t thank enough my beloved teacher of blessed memory, Rabbi
Brandwein. He taught me the great wisdom of Kabbalah that truly informs and
directs the natural world, and I have come to learn that the knowledge of true
Kabbalah also gives me a bird’s-eye view of science. Just as Newton’s Laws
were influenced by this deep wisdom, my entire approach to medicine and
healing and many of the ideas of this book emerge out of the fabric of the
Kabbalistic worldview.

I want to thank my great friend Eliyahu Alfasi, who was also a student of
Rabbi Brandwein and who has now become my teacher. He and I spent many
hours discussing topics of this book, and he helped me articulate critical ideas.
Who is better suited to be my teacher than the most knowledgeable person in the
world on the Kabbalistic teachings of the greatest Kabbalist, Rabbi Ashlag, a
man who truly lives by these lofty ideas? Who is more suited to be my teacher
than someone who is also fluent in the great ideas of so many of the
philosophers with whom Rabbi Ashlag was in dialogue? Thank you, Eliyahu.
Finally, I want to thank my beautiful wife, Chasya, who gave me the space
and time to write this book. I want to express my deep gratitude to her for being
the person I am not—someone who can oversee and manage big projects and
keep me on track. Janis and Rachel, I am sure, are deeply thankful to her as well!
Chasya all too often did double work in the house and with our children when I
was so busy writing this book. Our life is one together, and therefore, she, in my
mind, is the coauthor of this book.

Table of Contents
Chapter 1: The World Within Your Gut
Chapter 2: Your Fat Is Not Your Fault
Chapter 3: Remove
Chapter 4: Replace
Chapter 5: Reinoculate
Chapter 6: Repair
Chapter 7: Stress Can Make You Fat
Chapter 8: Stress-Free Eating Can Help You Lose Weight
Chapter 9: Creating the Metabolism of a Thin Person
Chapter 10: Toward a Healthy Future
Chapter 11: Your Microbiome Superfoods
Chapter 12: Phase 1: Your Four Rs Meal Plan
Chapter 13: Phase 2: Your Metabolic Boost Meal Plan
Chapter 14: Phase 3: Your Lifetime Tune-Up to Maintain Healthy Weight
for Life
Chapter 15: Your Pantry List, Shopping Lists, and Time-Saving Strategies
Chapter 16: Recipes
Metric Conversions



First Da Capo Press edition 2014
Published by Da Capo Press A Member of the Perseus Books Group
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