The GL Diet Cookbook: Over 150 tasty recipes for easy weight loss. Nigel Denby

      We don’t add any salt to our recipes, as we all tend to consume far too much as it is. You will find black pepper and other fragrant herbs and spices in the recipes in this book, though, added for their taste, aroma and also, in some cases, their claimed health benefits.

      As we are all different in our likes and dislikes, the herbs and spices are very much optional, so don’t be put off a recipe if it has a herb or spice that you don’t like – just leave it out or add a different one!

      There are no hard-and-fast rules as far as we are concerned as to which herb or spice has to ‘be seen’ with a certain food. Experiment – you may be as surprised as we are what combos work really well and become future favourite dishes.

      Before we start with the recipes, we thought you might like a list of the most popular, easy-to-find herbs and spices, with some traditional uses plus some fresh ideas and combinations for you to try out. We also love a bit of history, and couldn’t resist adding bits here and there with some quaint little anecdotes – hope you don’t mind!

      The health properties of herbs and spices are not to be dismissed. Though many of these are anecdotal and not clinically proven, centuries of medics and cooks cannot be ignored!

      Top 10 Herbs

      Herbs are wonderful things, with amazing properties and a pretty racy past! Doctors, druids, wise women and chefs have been using these plants for centuries to heal, cleanse, repair, boost and flavour.

      You don’t have to be a green-fingered gardener to enjoy herbs – you can buy them in pots and pluck with impunity, or grow them from seed yourself. Tina likes to buy them in bunches and freeze them, which works really well, Deborah likes to grow them on the kitchen windowsill and talk to them as she cooks! And we all love the trusty dried herbs in handy shakers.

      You can also now buy herbs and spices in convenient tubes and jars, some of which are great, though some do have added sugar and other additives, so always read the label (and see our website for stockists).

       Basil

       Fresh is best.

       Easy to find.

       Doesn’t freeze well.

       Dried is OK.

      History: Originally from Indian where it is regarded as sacred to the Hindus; also widely used in ancient Rome, Greece and Egypt.

      Health bite: A digestive aid, and also a tonic (just the smell will pep you up!). Also used as a stimulant to aid concentration and help combat weariness.

      Traditional uses: Basil was taken as a tea to aid digestion, and for a time the dried leaves were made into snuff to combat headaches and colds! Much used in Italian cooking, it goes beautifully with tomatoes, and if you’re into growing your own these make great growing partners, too.

      A new twist: All variations of basil (sweet, purple, lemon, etc.) are delicious and augment any dish, from salads to our own ‘barleyotto’ recipe (page 190). Tear them and add to vegetables and olive oil before roasting. Basil has a delicious flavour and is one of our favourite leaves.

       Chives

       Fresh is best.

       Dried is OK.

       Freezes well in water in ice cube trays.

      History: Chives have been cultivated for over 5,000 years, and are thought to have originated in China.

      Health bite: Chives are reputed as a general tonic.

      Traditional uses: Chives have always been associated with egg dishes, cream cheese, fish & chicken.

      A new twist: Add at the last minute to literally anything! A liberal sprinkling of fresh chives and a squeeze of lemon juice gives incredible zing to almost any dish we can think of, particularly steamed veggies.

      Coriander (cilantro)

       Fresh is best for the leaves.

      Seeds are dried – best to crush them as and when needed.

      History: Aphrodisiac! It has long been reputed to aid amour, and was also used in parts of Arabia to ease labour pains and regulate the reproductive system.

      Health bite: The essential oil is used to combat poor circulation, digestive problems and colds/flu. Coriander seed tea is used to aid digestion.

      Traditional uses: Most used in China, Thailand, Mexico, the southern Mediterranean and the Middle East. Often added to curries, pickles and breads.

      A new twist: Stir the leaves through couscous or bulgur wheat, sprinkle on grilled halloumi, use instead of basil to make a pesto, add as a leaf to salads for extra zing. Crush the seeds, and warm in a pan, pour over 1 tbsp of olive oil and use as a warm dressing for halloumi cheese.

      Fennel

       Fresh is best.

       The seeds are dried and can be crushed or added whole.

      History: A Mediterranean native, it was brought to Northern Europe by the Romans. One of the 9 sacred herbs of the Anglo Saxons, it is surrounded by much myth and a favourite of the ‘white witch’.

      It has a reputation for helping eyesight, and was also mixed with straw in kennels and stables to keep away fleas!

      Health bite: It is still used by some herbalists to relieve dry tired eyes, earache, toothache, asthma, coughs (it’s in many cough mixtures, and gripe water) and rheumatism. It is also a digestive aid and mild laxative.