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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

Growing • Health & Beauty • Cooking • Craft


1. Herbs. 2. Herb gardening. 3. Herbs--Therapeutic use. 4. Cookery (Herbs).
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Book Details
 1087 p
 File Size 
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 2016 Trusted Media Brands, Inc  

Herb directory
The history of herbs, their uses, and methods of cultivation
are fascinating, rewarding topics. This practical guide to
more than 100 herbs, most of which can be grown in a
home garden, tells you how to cultivate, use and store herbs.

Aloe vera Angelica Anise Anise hyssop Arnica Artemisia
Basil Bay Bergamot Borage Box BrahmiBurdock
Calendula Caraway Catnip Celery Chamomile Chervil Chilli
Clove pinks Comfrey Coriander Curry plant
Dandelion Dill
Echinacea Elder Eucalyptus Evening primrose Eyebright
Fennel Feverfew Flax
Galangal Garlic and onions Ginger Ginkgo Ginseng Gotu kola
Heartsease Hops Horseradish and wasabi Horsetail Hyssop
Iris Jasmine Lavender
Lemon balm Lemon grass Lemon verbena Licorice Lime Lovage
Mallow and hollyhock Marjoram and oregano Meadowsweet Mint
Nettle Parsley Passionflower
Peony Perilla Plantain Poppy Primrose and cowslip Purslane
Red clover Rocket or arugula Rose Rosemary
St John’s wort Sage Salad burnet Savory Scented geranium
Sorrel Sweet cicely Sweet myrtle Sweet violet Sweet woodruff
Tansy Tarragon Tea Tea tree Thyme Turmeric
Valerian Vervain Viburnum
Watercress and nasturtium White horehound
Yarrow Trees Berries Spices

Herbs have been used for thousands of years to flavor and preserve food,
treat ailments, ward off pests and diseases, freshen the air, and decorate
and enhance our lives. Over the centuries they have also become
associated with fascinating myths, legends, and folklore.
In general terms, an herb is a plant that is valued for its flavor, aroma,
or medicinal properties, and different parts of an herb — such as the
stalks, flowers, fruits, seeds, roots, or leaves — may have important
applications. From small herbs growing beside our highways to bushy
shrubs in mountain areas to tall trees in lush tropical rain forests, there
are literally thousands of plants all over the world that belong to the herb family.

traditional knowledge and herbal wisdom with up-to-date advice from
gardening experts, herbalists, natural therapists, cleaning specialists, craft
experts, and cooks to show you how to grow herbs successfully and make
the best use of them in your daily life. The comprehensive information
on more than 100 herbs in the A-to-Z directory, together with the
chapters on how to use them, will enable you to improve your health,
save money, and use fewer chemicals in your home.
With gardening know-how, safe herbal remedies, natural beauty
products, innovative craft ideas, herbal cleaning items, and delicious
recipes, this practical reference guide to herbs is packed with information
and illustrated with beautiful photographs. We hope you will find it a
source of inspiration.

Table of Contents
Herb directory
An A-to-Z guide to more than 100 herbs and the various ways to use
them Gardening
Information on growing herbs successfully, from backyard to windowsill
Herbal medicine
Herbal remedies to boost general health and well-being and treat
common ailments Natural beauty
Body and beauty treatments to cleanse and pamper, using herbs and
essential oils Around the home
From kitchens to bathrooms, from clothes to pets…the herbal solutions
that work best Crafts
Contemporary and traditional projects that are easy to do and lovely to
look at Cooking
Delicious, simple recipes that showcase herbs and spices from around the
world Photography credits

Reader’s Digest Adult Trade Publishing
44 South Broadway
White Plains, NY 10601

For more Reader’s Digest products and information, visit our website: (in the
United States) (in Canada)

The Ultimate Guide to Cooking, Brewing, and Blending Your Own Herbs

Susan Curtis, Louise Green, Penelope Ody MNIMH, Dragana Vilinac

Editor Susannah Steel
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Book Details
 354 p
 File Size 
 30,619 KB
 File Type
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 2011 Dorling Kindersley Limited 

The Authors
Susan Curtis
Susan runs a busy practice as a homeopath and naturopath and
is the Director of Natural Health for Neal's Yard Remedies. She
is the author of several books, including Essential Oils, and
co-author of Natural Healing for Women. Susan has two children
and is passionate about helping people live a more natural and healthy lifestyle.

Louise Green
An avid supporter of the organic movement and eco-living, Louise
has spent 15 years at Neal’s Yard Remedies in a variety of roles
ranging from buying to product development, and most recently
as Head of Sustainability. Louise lives in London and is expecting
her first child. 

Penelope Ody MNIMH
Penelope qualified as a medical herbalist in the 1980s and
practiced as a consultant herbalist for 12 years. Since
then she has written more than 20 books on both Western and
Chinese herbalism and runs workshops on traditional uses
of culinary and medicinal herbs at her home in Hampshire (UK).

Dragana Vilinac
A fourth-generation herbalist widely respected for her vast
knowledge and expertise, Dragana’s passion for herbal
medicine has taken her around the world, and has led her to
train in disciplines including Western Herbal Medicine and
Traditional Chinese Medicine. Dragana is Head Herbalist for
Neal’s Yard Remedies.

According to the World Health Organization, herbal remedies are the most widespread
system of medicine used in the world. In many developed countries, that knowledge
was almost lost, but the last couple of decades have seen a renewed interest in
herbal remedies, and more and more people are recognizing the many benefits of using
them to treat themselves and their family. Used appropriately, herbs can be a
satisfying part of a more holistic lifestyle, and many herbs are of course the starting
point of much of the modern medicine used today. When used with common sense,
herbal remedies are a safe and effective form of home help. If we can treat colds, flu,
or minor injuries in the early stages, we can often prevent the development of something
more serious and avoid using conventional drugs with their risk of side-effects.
Learning which herbs work for us enables us to learn more about the plants that
surround us, as well as our own healing processes. However, some herbs are not
suitable for everyone or at every stage of life (during pregnancy, for example); if
in any doubt you should always consult a medical practitioner.

We have “tried and tested” all the recipes in this book, so we can promise they are
delicious as well as being good for you. We are excited to have the opportunity
to introduce you to some more unusual plants and flavors so you can be more
adventurous while trusting that your health and well-being will benefit.
Neal’s Yard Remedies has over thirty years of expertise and passion in creating
wonderful, natural hair- and skincare products and we are delighted to share
some of our favorite ways of using herbs to heal and nurture your skin. Enjoy creating
and using your own herbal remedies!
Susan Curtis, 
Natural Health Director, Neal’s Yard Remedies

Table of Contents
Introduction 8
Achillea millefolium
Actaea racemosa
Black cohosh
Agastache rugosa
Purple giant hyssop
Agrimonia eupatoria
Alchemilla xanthochlora
Lady’s mantle
Allium sativum
Aloe vera
Aloe vera
Aloysia triphylla
Lemon verbena
Althaea officinalis
Marsh mallow
Angelica archangelica
Apium graveolens
Celery seed
Aralia racemosa
American spikenard
Arctium lappa
Arctostaphylos uva-ursi
Artemisia absinthium
Avena sativa
Borago officinalis
Calendula officinalis
Capsicum annuum
Cayenne or chile
Carum carvi
Centella asiatica
Gotu kola
Cichorium intybus
Crataegus laevigata
Curcuma longa
Cymbopogon citratus
Cynara cardunculus
Globe artichoke
Dioscorea villosa
Wild yam
Echinacea purpurea
Equisetum arvense
Eucalyptus globulus
Eupatorium cannabinum
Hemp agrimony
Eupatorium purpureum
Gravel root
Filipendula ulmaria
Foeniculum vulgare
Fragaria vesca
Wild strawberry
Galium aparine
Ginkgo biloba
Glycyrrhiza glabra
Hamamelis virginiana
Witch hazel
Houttuynia cordata
Humulus lupulus
Hydrastis canadensis
Golden seal
Hypericum perforatum
St. John’s Wort
Hyssopus officinalis
Inula helenium
Jasminum officinale
Juniperus communis
Lavandula angustifolia
Leonurus cardiaca
Levisticum officinale
Linum perenne
Lycium barbarum
Matricaria recutita
German chamomile
Melilotus officinalis
Melissa officinalis
Lemon balm
Mentha x piperita
Nepeta cataria
Oenothera biennis
Evening primrose
Panax japonicus
Japanese ginseng
Passiflora incarnata
Plantago lanceolata
Ribwort plantain
Platycodon grandiflorus
Chinese balloon
Prunella vulgaris
Ribes nigrum
Rosa canina
Dog rose
Rosa x damascena
Damask rose
Rosmarinus officinalis
Rubus idaeus
Rumex crispus
Yellow dock
Salix alba
White willow
Salvia officinalis
Sambucus nigra
Saussurea costus
Schisandra chinensis
Scutellaria lateriflora
Senna alexandrina
Silybum marianum
Milk thistle
Stellaria media
Symphytum officinale
Tanacetum parthenium
Taraxacum officinale
Thymus vulgaris
Tilia cordata
Lime flower
Trifolium pratense
Red clover
Tropaelum majus
Tussilago farfara
Ulmus rubra
Slippery elm
Urtica dioica
Vaccinium myrtillus
Valeriana officinalis
Verbascum thapsus
Verbena officinalis
Viburnum opulus
Viola tricolor
Viscum album
Vitex agnus-castus
Agnus castus
Withania somnifera
Zea mays

Recipe choosers 140
Juices and smoothies 162
Teas 174
Cordials and syrups 186
Tinctures 198
Soups 212
Salads 226
Bars 238
Face and body creams 246
Body scrubs 258
Body oils 264
Body spritzes 270
Body powders 276
Soaps 282
Cleansers 288
Toners 292
Face masks 296
Balms 302
Bath bombs 306
Bath infusions 310
Hair and scalp treatments 318
Planning your herb garden 330
Wildcrafting 338
Buying and storing herbs 340
Herb basics 342 • Glossary 344
Index 346 • Useful websites 351
Acknowledgments 352

First American Edition, 2011
Published in the United States by
DK Publishing, 375 Hudson Street
New York, New York 10014

11 12 13 14 15 10 9 8 7 6 5 4 3 2 1

Innovations in Horticultural Science

Present status, agrotechnology, and future research directions

Amit Baran Sharangi, PhD
Pemba H. Bhutia
Akkabathula Chandini Raj
Majjiga Sreenivas

1. Spice plants. 2. Spices.
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Book Details
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 File Size 
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 File Type
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 978-1-77188-697-0 (hardcover)
 978-1-351-13646-4 (PDF)
 2019 by Apple Academic Press, Inc 

About the Authors
Amit Baran Sharangi, PhD, is Professorin Horticultural Science and Head of the
Department of Spices and Plantation Crops in the Faculty of Horticulture at
Bidhan Chandra Krishi Viswavidyalaya (Agricultural University), India. He has
been teaching for twenty years and was instrumental in the process of coconut
improvement leading to the release of a variety Kalpa Mitra from the Central
Plantation Crops Research Institute. He spent time at several laboratories around
the world, including the laboratories of Professor Cousen in Melbourne,
Australia; Professor Picha in the USA; and Dr. Dobson in the UK. He has
published about 65 research papers in peer-reviewed journals, 60 conference
papers, and 16 books with reputed publishers including Springer
Nature. He has also published chapters in books published from Springer,
CRC Press, Nova Science Publishers, and others. One of his papers was
ranked among the top 25 articles in ScienceDirect. Presently he is associated
with 40 international and national journals in a variety of roles,
including editor-in-chief, regional editor, technical editor, editorial board
member, and reviewer.
Professor Sharangi has visited abroad extensively on academic
missions and has received several international awards, such as the
Endeavour Postdoctoral Award (Australia), INSA-RSE (Indian National
Science Academy) Visiting Scientist Fellowship (UK), Fulbright Visiting
Faculty Fellowship (USA), Achiever’s Award (Society for Advancement
of Human and Nature, Man of the Year—2015 (Cambridge, UK),
Outstanding Scientist, Higher Education Leadership Award (Venus
International Foundation), etc. He has delivered invited lectures in the
UK, USA, Australia, Thailand, Israel, and Bangladesh on several aspects
of herbs and spices. Professor Sharangi is associated with a number of

Pemba Hissay Bhutia is pursuing his PhD in Horticulture (spices and plantation crops)
at Bidhan Chandra Krishi Viswavidyalaya, Mohanpur, Nadia, West Bengal, India. He
has qualified for the ICAR-NET examination in spices, plantation, and medicinal and
aromatic plants in 2015. He completed his postgraduate studies in spices and plantation
crops from Bidhan Chandra Krishi Viswavidyalaya, Mohanpur, Nadia, India.

Akkabathula Chandini Raj is presently continuing her PhD program at Bidhan
Chandra Krishi Viswavidyalaya, Mohanpur, West Bengal, India. She completed her BSc
(Hons) in Horticulture at the Horticulture College and Research Station, Dr. Y. S.
R. Horticultural University, Venkataramannagudem in 2012. She pursued her
postgraduate degree from Bidhan Chandra Krishi Viswavidyalaya, Mohanpur, West
Bengal, in spices and plantation crops during 2012–2014, where she stood first in her class
She has been awarded a Rajiv Gandhi National Fellowship for her research
work and has qualified for the ICAR-NET (Indian Council of Agricultural
Research) in spices, plantation, medicinal, and aromatic plants in 2015
and is one among the ten students who appeared for ARS Viva-voce of
Agricultural Scientists Recruitment Board (ASRB) in the same year. She
earned her postgraduate degree in spices and plantation crops.

Majjiga Sreenivas is now pursuing a PhD in spices and plantation crops at Bidhan
Chandra Krishi Viswavidyalaya, Mohanpur, West Bengal, India, and is engaged as
a Senior Research Fellow on a project associated with his research. He graduated
with BSc (Hons.) in Horticulture from the College of Horticulture, Dr. Y. S. R.
Horticultural University, Mojerla, Telangana state in 2012. He completed postgraduate
studies at the Horticulture College and Research Institute, Venkataramannagudem
in Plantation Spices Medicinal
and Aromatic crops in 2014. He qualified for ICAR-NET (Indian Council
of Agricultural Research) in spices, plantation, medicinal, and aromatic
plants in 2015. He completed his postgraduate program at the Horticulture
College and Research Institute, Venkataramannagudem, India, in plantation
spices medicinal and aromatic crops.

In the Middle Ages, usage of spices at a meal was one of the determining
index of the social status of a family. The extent and variety of aroma, taste
and color provided by the spices adorning a lunch or dinner plate were
indicative of wealth. Beyond being cooking ingredients, spices were also
regarded for their magical medicinal remedies and protective action.
During the Middle Ages, Arab merchants dominated the spice trade
with huge commercial shipments that moved from South and Southeast
Asia to Europe. It is an age-old matter of debate to mark the exact beginning
of the Modern Age, and many people count the event of Vasco da Gama’s
Portuguese expedition to find the Spice Islands to be the beginning of the
same. This is because of all the excitement and thrill of having a direct
trade route to Asia where Europeans encountered thriving commerce and
where ‘cosmopolitan’ intellectuals were driven by an intense desire to
control the spice trade. The Europeans ultimately colonized the world that
irrevocablly changed the world spice trade map by their global exploration.
The phytochemicals in spices protect the human body from a wide
array of diseases. Spices, especially the so-called underutilized ones, are
well adapted to existing and adverse environmental conditions and generally
resistant to pests and diseases. Furthermore, these crops have long
been a traditional part of cropping systems. Their cultivation, utilization,
and acceptability should not be a real problem.
This book comprises 24 underutilized spice crops with fundamental
and practical aspects of qualitative production. Comprehensive information
has been given about the composition and potential utilization of
different underutilized crops. Discussing the fascinating profile of underutilized
spice crops and their potential for supplementing the major ones,
Underexploited Spice Crops provides a roadmap for understanding the
broad sweep of agricultural, botanical, pharmacological, sociological, and
policy issues that intermingle and intertwine.
Meticulously elucidated with numerous references, this book essentially
explores key technologies, including agronomy, horticulture, postharvest
technologies, biotechnology, biochemistry, economics, and sociology of
minor spices. With so much exhaustive information scattered throughout
the literature, it is often difficult to make sense of what is rational and what
really or apparently has no scientific credibility. This book also provides
the historical perspective of traditional herbs and spices on which to anchor
the information and outlines the strengths and constraints of the different
underutilized spices to transform them into utilizable ones.

Table of Contents

About the Authors.................................................................................... vii
Innovations in Horticultural Science........................................................ xi
Books in the Series.................................................................................. xiii
List of Acronyms........................................................................................xv
1. Underexploited Spice Crops: Introduction, Significance, and Uses........ 1
2. Underexploited Spice Crops: Scenario and Present Status................... 53
3. Underexploited Spice Crops: Agrotechniques............................................ 73
4. Recent Approaches on Improved Production Technologies of
Underexploited Spices Around the World................................................. 195
5. Underexploited Spice Crops: Future Thrust Areas and
Research Directions................................................................................. 267
References......................................................................................................... 275
Index.................................................................................................................. 311


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