Zesty Oregano Beef Kebabs

 

Zesty Oregano Beef Kebabs

 

 

Ingredients

 

1/4 cup olive oil

2 lemons

2 tsp Gourmet Garden Oregano

Cubed beef

 

Method

 

1. Whisk together olive oil, juice of 2 lemons and Gourmet Garden Oregano.

2. Toss in cubed beef (approx. enough to make 2 skewers per person) or chicken. Marinate for about 30 minutes.

3. Thread meat onto skewers.

4. Barbecue, basting and turning for 10 to 15 minutes. Serve with salad. Enjoy!

 

Nature's Powerhouse- Four of the Top Herbs and Spices

Throughout history herbs and spices have been acknowledged not only for their flavours but also their health benefits. Recent studies have confirmed that herbs and spices are rich sources of antioxidants, which may explain some of the beneficial effects of these power foods.  Dietitians are now urging Australians to include herbs and spices in their diets everyday, preferably every meal.

 

Respected dietitian Karen Inge APD has nominated her top four herbs to be included in everyone's diet, not only for taste, but also for health.

 

'Being a rich source of antioxidants and other phytonutrients, integrating herbs and spices into your diet is one of the simplest ways to help look after yourself," says Karen Inge APD.

 

'Herbs and spices are now considered to be functional foods, which mean they provide additional benefits to the body and do far more than just add flavour to food.

 

'By incorporating these nutritional powerhouses into our meals, we can reduce the amount of fat, salt and even sugar in our diet as the wonderful flavours and aromas of herbs and spices will make even the blandest foods taste great, " says Karen.

 

Garlic plays a major role in the Mediterranean diet which has long been regarded as a heart healthy eating style, however the exact heart health benefits attributed to garlic continues to be researched.

 

Garlic is rich in allium compounds which are released once the garlic is crushed. These compounds may support the immune system.

 

Using garlic in cooking can also make significant changes to saturated fat in meals by switching from butter and cream sauces to using the good oils and fragrant aromatic herbs and spices such as garlic.

 

Rich in antioxidants, ginger has been highly regarded for its healing properties for thousands of years with its health reputation almost as well known as its culinary use. Ginger has traditionally been used as a remedy for relieving the symptoms of nausea, especially morning sickness in pregnant women and travel sickness. These traditional benefits are now being confirmed by research studies.

'The health benefits of ginger are numerous, in fact, ginger could be referred to as a great all round revitalising herb," said Karen Inge APD.

 

For centuries communities living around the Mediterranean have been using oregano as a staple in their daily diet, Karen has nominated the fragrant herb as one of her top four. The Mediterranean diet is based on considerable amounts of oregano, garlic, basil, olive oil, whole grains and legumes, which researchers are beginning to attribute to a healthier life.

 

Research shows populations that follow a traditional Mediterranean diet high in antioxidant rich plant foods, including garlic and herbs, have a reduced incidence of chronic illnesses such as heart disease and cancer.

Oregano has a very rich antioxidant capacity, far higher than most vegetables and many fruits. It is thought that herbs like oregano protect the immune system via their high antioxidant count. The herb also has natural antimicrobial properties which assist in reducing the risk of bacterial contamination of food.

 

Oregano's peppery and distinctive flavour is best known for its use in Italian and Mexican cooking and is perfect for pizzas, pasta sauces, stews, grilled fish and kebabs.

 

The aromatic herb itself has an age old history with the ancient Greeks and Romans not only valuing the herb for its aromatic qualities but also considered oregano to be a symbol of joy.

 

A chef's favourite, Basil is also a good source of antioxidants and phytonutrients, it has also been used as a staple in the Mediterranean diet. Basil's highly fragrant leaves are used as a seasoning herb for a variety of foods and have become ever popular as the main ingredient in pestos, salads and pastas.

Basil is also recognised for its high levels of bioactive components and its ability to aid digestion by speeding food movement from the stomach. The sweet flavour of basil is a perfect flavour enhancer to meals all year round and especially for those trying to maintain a healthy diet.

 

'Herbs and spices provide an amazing number of flavours that can enhance every meal of the day. Simply stir through pasta, blend them into a smoothie or baste your barbeque meats to start working towards a healthier body. Not only will you be looking after yourself but your cooking will taste fabulous too," says Karen.

 

Great ways to work with herbs

 

Add herbs ground, cut or as a fresh paste midway or towards the end of your cooking so their flavours will not disappear.

 

When preparing salad dressings, blend the seasonings with ingredients half an hour before needed and refrigerate, so the flavors will combine.

 

Season vegetables with herbs by simply mixing herbs or spices to a little olive oil and pour over vegetables, or refrigerate for later use. Good herb oil seasonings include garlic, basil and oregano.

 

Marinate fish in lemon juice and herbs before cooking or season fish with herbs before steaming.

 

Some of the sweetener in fruit and dessert recipes can be substituted with ginger.

 

To reduce your salt intake use strong, flavoursome spices such as basil, oregano, and garlic as a substitute.