You may not be able to find them at Scarborough Fair but you surely can get them at your local grocery store. Herbs and spices are absolute antioxidant powerhouses. I suggest you learn to love the spectacular taste that herbs and spices can bring to your dishes.

Rosemary in particular is a culinary delight that research has shown contains more than two dozen antioxidants, and has also been implicated as a powerful disease-prevention agent. Perhaps try adding dill to peas (recipe below) or maybe a whole-grain focaccia bread fresh out of the oven seasoned with extra virgin olive oil and roasted rosemary and complemented with a dark rich Cabernet? Doesn’t get any better than that!

Peas with Dill

Yield: 6 servings (serving size: 1/6th of recipe, 241 grams or ~ 1 cup)

    • ½ cup fresh dill, chopped
    • 2 tablespoons extra virgin olive oil
    • 1 large onion
    • 2 packages (10 ounces each) frozen sweet peas
    • 3 medium red potatoes
    • ¾ cup water
    • Salt and pepper to taste
    • Fresh lemon wedges, for garnish

Chop onion and lightly fry over medium heat in large frying pan with olive oil until translucent. Add in peas and dill. Quarter potatoes and add to pan. Add water until just covering peas. Cover pan and simmer until potato is soft but not overdone, stirring occasionally. Serve warm. Garnish with fresh lemon wedges.

Nutritional Information Per Serving (~ one cup):
Calories: 190, Fat: 5 g, Cholesterol: 0 mg, Sodium: 258 mg,
Carbohydrate: 31 g, Dietary Fiber: 6 g, Sugars: 9 g, Protein: 6 g

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN. To learn more about this book please visit

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