Whole black peppercorns have been used by people for thousands of years and become an essential spice for many of the world’s cuisines. It is used in a great variety of dishes and can make almost anything taste much better.
However, few people know that this spice also helps their health. It has been used in traditional medicine for centuries and some of the recipes of black pepper based treatments are popular even today.
As any organic spice, whole black pepper offers quite a few important health benefits. Simply adding it to your food has little effect as the amount of the essential nutrients your body gets this way is small. However, you can use it as a remedy in some cases.
The most important health benefits offered by this spice are:
Whole black peppercorns contain a lot of chemical compounds that help in preventing various diseases. Their anti-inflammatory properties help not only protect but also fight these problems when they occur.
Promoting enzyme production.
Black pepper has the strongest positive effect on your digestive system. One of its benefits in promoting the production of enzymes that ease digestion and increase the absorption rate of essential nutrients.
As a digestive aid, remedies based on this spice help treat flatulence, stomachache, and other conditions that affect your gastrointestinal tract.
Controlling blood pressure.
Note that this effect isn’t as strong as the amount of black pepper you consume with food is very little. However, the spice is rich in potassium, which can help in controlling your heart rate and normalizing blood pressure. All in all, this spice is safe for people who suffer from hypertension.
Eating large amounts of spices is dangerous, no matter how many good essential nutrients they can provide you with. However, adding black pepper to your food little by little will help you meet your daily norm of vitamins and minerals.
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1 servings per container
Serving size1 oz (28 g)
Amount Per Serving
% Daily Value*
Total Fat 1g
Saturated Fat 0.4g2%
Trans Fat 0g
Total carbohydrate 18g
Dietary fiber 7g26%
Total sugars 0.2g
Includes 0g Added Sugars 0%
Vitamin D 0mcg0%
Vitamin K 46mcg39%
Pantothenic Acid 0.4mg8%
Vitamin A 47mcg5%
Vitamin B6 0.1mg5%
Vitamin E 0.3mg2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Black Pepper
Packaged in a facility that also processes tree nuts and wheat
Storage Time: up to 4 years
Country of Origin: India, Brazil
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Green Tea Vegetable Immunity Boosting Soup
Serves: 4-6 servings
1 Tbl Coconut Oil
1 Onion, chopped
2 Stalks Celery, chopped
3 Carrots, sliced into ¼” rounds
2 Parsnips, sliced into ¼” rounds
Shitake Mushrooms, rehydrated
Salt and Pepper, to taste
4 C Vegetable Broth (I prefer low-sodium)
2 Green Tea Bags with Lemon
1 tsp Black Peppercorns
2 small (or 1 large) Bay Leaf
2 Cloves of Garlic, minced
1-1/2 tsp of freshly grated Ginger
½ tsp Ground Turmeric
Lemon halves, grilled (optional)
Parsley, for garnish
Crackers, for serving
To begin, add the vegetable broth, bay leaves, turmeric, ginger and peppercorns to a large stock pot.
Tie the tea bags as I have shown here so they can steep in the liquid.
Bring the liquid to a boil, add the tea bags and simmer for about 2-3 minutes.
Remove the tea bags and strain the liquid to remove the bay leaves and peppercorns.
In a large saute pan, add the coconut oil, onions, celery, carrots and parsnips and season with salt and pepper.
Once tender, remove from the burner and add the garlic, allow the residual heat to cook it.
If you have a grill pan, heat to high and add the lemon halves for just a few minutes until caramelized. This step is optional.
Add lemon halves to the broth and boil for about 10 minutes. Remove the lemons.
While the broth is boiling, rehydrate the shitake mushrooms in hot water for 10 minutes, drain and rinse.
Prepare the noodles.
Combine the mushrooms, sauteed vegetables and broth.
Garnish with fresh parsley and serve with your favorite crackers.
Carrot Zucchini Chickpea Fritters Vegan Recipe
1 small zucchini, shredded
½ loaded cup carrots
3 cloves of garlic
½ inch ginger
1 green chili or use cayenne to taste
1 15 oz can chickpeas, drained or 1.5 cups cooked
½ tsp cumin seeds
½ tsp coriander seeds
½ tsp black pepper corns or ground pepper
¼ tsp ground cinnamon
¼ tsp ground cardamom
½ to ¾ tsp salt (depends on if the chickpeas were salted)
1 Tbsp flax seed meal or chia seed meal
¼ cup oat flour or other flour
1 to 2 tbsp breadcrumbs or more flour
Oil as needed
Grate/shred the zucchini and add to a bowl. Lightly press the zucchini in a paper towel if there is too much moisture.
Process carrots, ginger, garlic, chili in a food processor until shredded and add to bowl. Or use a grater.
Process chickpeas until coarsely blended, not fully a paste. Add to the bowl. (I use a mini food processor and it works really well for both the steps).
Make the spice blend : Crush the cumin coriander and black pepper using a mortar pestle. Or pulse in a spice grinder to a coarse meal. Heat ½ tsp oil in small skillet. When hot, add the crushed spices and cook until fragrant. You can also dry roast them until fragrant or add them unroasted.
Add the spices to the bowl. Add cinnamon, cardamom, salt, flour, flax and mix well. Add flour and mix in. Add breadcrumbs if needed.
Form patties and cook with a little oil in a skillet over medium heat for 5 to 6 minutes per side.
To bake, Bake at 400 degrees F for 20 to 25 minutes. Broil to crisp for a minute.
Serve as snack or breakfast with chutneys, sriracha, ketchup, vegan tzatziki, vegan cucumber raita or ranch.
Easy Vegan Falafel
1 15-ounce (425 g) can chickpeas, rinsed, drained and patted dry
1/3 cup (15 g) chopped fresh parsley (or sub cilantro)
4 cloves garlic, minced
2 shallots, minced (~ 3/4 cup, 65 g | or sub white onion)
2 Tbsp (17 g) raw sesame seeds (or sub finely chopped nuts, such as pecans)
1 1/2 tsp cumin, plus more to taste
1/4 tsp each sea salt and black pepper, plus more to taste
OPTIONAL: Healthy pinch each cardamom and coriander
3-4 Tbsp (24-31 g) all purpose flour (or sub oat flour or gluten free blend with varied results)
3-4 Tbsp (45 – 60 ml) grape seed oil for cooking (or sub any neutral oil with a high smoke point)
Add chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper (and coriander and cardamom if using) to a food processor or blender and mix/pulse to combine, scraping down sides as needed until thoroughly combined. You’re looking for a crumbly dough, not a paste (see photo).
Add flour 1 Tbsp at a time and pulse/mix to combine until no longer wet and you can mold the dough into a ball without it sticking to your hands – I used 4 Tbsp.
Taste and adjust seasonings as needed. I added a bit more salt, pepper, and a dash of cardamom and coriander. You want the flavor to be pretty bold, so don’t be shy.
Transfer to a mixing bowl, cover and refrigerate for 1-2 hours to firm up. If you’re in a hurry you can skip this step but they will be a little more fragile when cooking.
Once chilled, scoop out rounded Tablespoon amounts (~30 g in weight) and gently form into 11-12 small discs.
OPTIONAL: Sprinkle on panko bread crumbs and gently press to adhere – flip and repeat. This will produce a crispier crust but is optional.
Heat a large skillet over medium heat and add enough oil to generously coat the pan – about 2 Tbsp. Swirl to coat.
Once the oil is hot, add only as many falafel as will fit very comfortably in the pan at a time – about 5.
Cook for a total of 4-5 minutes, flipping when the underside is deep golden brown. Repeat until all falafel are browned – the deeper golden brown they are, the crispier they’ll be. They will also firm up more once slightly cooled.
Serve warm with garlic-dill sauce or hummus, inside a pita with desired toppings or atop a bed of greens.
Best when fresh, though leftovers will keep in the refrigerator covered for several days. Freeze after that to keep fresh for up to 1 month.
Buckwheat “Garden” Salad
1 cup buckwheat groats
2 cups water
½ tsp salt
½ chayotte, finely diced
12 large green olives, pitted and quartered
1 small yellow bell pepper, diced
1 cup broccoli florets, chopped
¼ cup red onion, finely chopped
50g walnut, chopped
½ cup fresh dill, chopped
2 tbs fresh mint, chopped
juice of 1 lime
2 tbsp white wine vinegar
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
In a small saucepan, bring water and salt to a boil. Add buckwheat groats, reduce heat, cover and cook until all water has absorbed, about 10 minutes.
Remove lid and allow to cool for at least 30 minutes. You can also cook your buckwheat groats the previous day and let them cool overnight.
Add all ingredients, including cooled buckwheat to a large mixing bowl. Mix until well combined.
Serve immediately or refrigerate for a few hours (or overnight) to allow for flavors to develop.
Recipe source: www.thehealthyfoodie.com
Brown Rice Salad with Dill 😉
3/4 cup brown rice, cooked
2 cups green beans or haricot vert, cut into one-inch pieces.
1 cup button or crimini mushrooms, sliced
2 cups frozen or canned lima beans (use any other bean as a substitute. Chickpeas or red kidney beans would be great in this)
1 small onion, thinly sliced
1 tsp coconut oil
1 cup fresh dill, thick stems removed, leaves chopped
1 tbsp coriander seeds
1 tsp cumin seeds
2 dry red chillies
1 tsp ground black pepper
Juice of one large orange
2 tbsp balsamic vinegar
10 cashew nuts
1 tsp coconut oil
Salt to taste
Make the dressing:
Heat 1 tsp of the coconut oil and add the coriander seeds and cumin seeds. Saute for about two minutes over medium-high heat until they start to turn color. Remove to a blender.
Add to the blender the red chillies, orange juice, balsamic vinegar, cashew nuts and salt and ground black pepper.
Blend until the dressing is smooth and creamy.
Make the rice:
In a saucepan, heat the oil and add the onions with some salt and ground black pepper. Saute over medium-high heat for about five minutes or until the onions are translucent but not turning color. Add the mushrooms, green beans and lima beans and mix well.
Let the vegetables cook about 5 minutes or until the beans are tender but not mushy.
Add the cooked brown rice, dill, and the salad dressing. Mix everything well together. Turn off heat.
Serve warm or cold.
Recipe Source: www.holycowvegan.net
Sweet Corn Curry
An easy vegan curry that highlights the flavor of sweet summer corn. Warming spices, coconut milk, tomato, and a hint of lemon make this sweet corn curry a flavorful and satisfying meal.
For the spice blend:
1. Roast the cumin seeds, fenugreek seeds, and coriander seeds in a dry skillet over medium heat, stirring frequently, until the spices are fragrant and the coriander seeds start to take on a golden color, about 2-3 minutes. Remove from the heat.
2. Transfer the seeds to a grinder along with the rest of the spice mix ingredients, and blend into a fine powder. Set aside.
For the sweet corn curry:
1. Warm the oil in a saucepan or large skillet over medium-low heat. Add the onion and a pinch of salt, and cook, stirring occasionally, until the onion is translucent, about 5-7 minutes.
2. Add the green chili, garlic, and ginger, and stir. Cook for 1 minute more.
3. Add the spice blend and stir. Cook until fragrant, about 30 seconds, then stir in the corn kernels and cook for 2 minutes.
4. Add the tomato and ½ cup of the coconut milk. Bring to a gentle boil, then reduce the heat back down to medium low, and cover the pan. Simmer, stirring occasionally, until the tomatoes are well broken down and the corn is cooked through, 20-30 minutes.
5. Uncover the pan and stir in the lemon juice and remaining coconut milk. Cook for another 2-3 minutes to warm the mixture. Season to taste with plenty of salt. Stir in half of the chopped fresh cilantro, and use the other half for garnishing on top. Serving suggestion: cauliflower rice!
Recipe Source: http://amp.gs/pHu7
Vegetarian Mushroom & Wild Rice Soup
1 T olive oil
1 large yellow onion, diced
4 celery stalks, diced
1 lb mixed mushrooms, chopped
6 cups vegetable broth/stock
1 cup wild rice
1 ½ tsp dried thyme
1 tsp sea salt
¼ tsp black pepper
1 T red wine vinegar
1. Add olive oil to a large pot on medium-high heat.
2. Add onions and sauté until translucent (about 5 mins).
3. Add celery and cook for another minute before adding mushrooms.
4. Let mushrooms cook for about 10 mins or until they’ve reduced in size. They will appear as if they are “sweating”.
5. Add vegetable broth, wild rice, thyme, sea salt and pepper and bring to a boil.
6. Lower heat to a simmer and cover. Let simmer for 30 minutes or until rice is fully cooked (time will depend on the type of wild rice you use so you may need a bit longer than this.
7. Remove top, add vinegar and simmer for another 10 minutes
8. Serve warm.
1. Fill a large pot with water, add about a tablespoon of salt, and bring to a rolling boil over high heat.
2. Stir in the shells pasta and return to a boil.
3. Cook the until the pasta is al dente, usually 8 to 10 minutes. Follow the box directions for the time.
4. Rinse with cold water to cool. Drain and set aside.
5. In a separate small bowl add the oil, lemon juice, vinegar, mustard, garlic, oregano, salt and pepper.
6. Whisk until well blended.
7. Combine the spinach, drained pasta, pine nuts, sun dried tomatoes, scallions and parmesan cheese. Toss.
8. Add the dressing, toss and refrigerate.
Recipe Source: http://amp.gs/npNF
This classic hummus recipe is quick and easy to make, it’s naturally gluten-free and vegan, and it tastes SO fresh and delicious!
1 (15 oz.) can chickpeas (garbanzo beans), rinsed and drained
2 cloves garlic, peeled and smashed
3 tablespoons tahini
1-2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
1/2 teaspoon ground cumin
pinch of salt and freshly-cracked black pepper (to taste)
1/4 cup water, or more if needed
optional topping ideas: extra drizzle of olive oil, chopped fresh parsley, crushed red pepper flakes, smoked paprika, toasted pine nuts, chopped roasted red peppers, basil pesto
Add first seven ingredients (chickpeas thru salt/pepper) to a food processor, and blend until smooth. Add in the water and continue blending until the hummus reaches your desired consistency, adding additional water if needed.
Garnish with optional toppings and serve immediately, or refrigerate in a sealed container for up to 3 days.
Spanish-style quinoa stuffed peppers
1 cup (168 g) quinoa, thoroughly rinsed and drained
2 cups (460 ml) water
3 large red, yellow, green or orange bell peppers, halved, seeds removed
1/2 cup (120 g) tomato paste, plus more for serving
1 tsp cumin
1/2 tsp black pepper
1/2 tsp red pepper
1 diced red onion
1 cup (168 g) canned black beans
1 cup (168 g) whole kernel corn, drained
1 ripe avocado, sliced
Fresh lime juice
1. Add quinoa and water to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
2. Preheat oven to 375 degrees F (190 C) and lightly grease a 9×13 baking dish or rimmed baking sheet.
3. Brush halved peppers with a neutral, high heat oil, such as grape seed, avocado or refined coconut.
4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
5. Generously stuff halved peppers with quinoa mixture until all peppers are full.
6. Bake for 30-40 minutes.
7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350-degree F (176 C) oven until warmed through – about 20 minutes.
1. MAKE THE RICE: In a medium pot, stir the rice with the broth (or water, if using) and garlic to combine. Bring the mixture to a simmer over medium-high heat.
2. Once the liquid is boiling, reduce the heat to low and simmer until the rice is tender and all the liquid has been absorbed, 15 to 17 minutes.
3. Let the rice cool for 5 to 10 minutes and then toss it with the olive oil, vinegar, mint, salt and pepper.
4. MAKE THE TOPPINGS: In a medium bowl, toss the kale with the olive oil and vinegar. Divide the rice between two bowls and then top with equal amounts of kale.
5. Top each of the bowls with 2 tablespoons pomegranate seeds, half the orange slices, half the avocado slices, 2 tablespoons pumpkin seeds and a hard-boiled egg. Season the egg with salt and pepper.
Carrot & Vegetable Marrow Pancakes with Basil Chive Cream
For Basil Chive Cream
3/4 cup sour cream or plain Greek yogurt, may use low-fat
1/4 cup chopped fresh basil
Salt to taste
2 vegetable marrow (or zucchini or yellow squash), grated
2 carrots, grated
1/2 tsp salt
1/4 cup rye flour
1/2 tsp black pepper
1. In a bowl, combine sour cream or plain Greek yogurt, chopped basil and salt.
2. Store in fridge until ready to serve.
3. Shred vegetable marrow and the carrots. Place together in a colander and toss with 1/4 teaspoon of salt.
4. Let sit 20 minutes so moisture can release from veggies.
5. After 20 minutes, take a handful of the vegetable marrow and carrot mixture and squeeze hard to remove all the liquid.
6. In a large bowl, combine eggs, black pepper and rye flour, transfer the drained veggies and combine
7. In a non-stick or cast-iron pan, heat approximately 2 tablespoons olive oil over medium heat.
8. Once oil is shimmery, add about 1/4 cup vegetable marrow -carrot mixture and immediately press flat with spatula.
9. Cook until golden on each side, approximately 2-3 minutes per side.
10. Transfer cooked pancakes to paper towel to drain excess oil.
11. Serve hot with a dollop of Basil Chive Cream.
🌶️Grilled Vegetables with Soy Sauce 🍅
1 lb. green beans, trimmed
2 bell peppers, chopped
1 tomato, sliced
3 red onions, sliced
1 chili pepper, chopped
1 tbsp soy sauce
1 tbsp olive oil
1 tbsp lemon juice
1 garlic, minced
1/2 tsp salt
1/4 tsp black pepper
In a large gallon bag, place green beans, bell peppers, chili pepper, red onions and tomato. Then add in the olive oil, soy sauce, lemon juice, minced garlic, salt, and black pepper. Seal bag and mix with hands in the outside of the bag.
Heat the grill to medium-low heat (should be at 350 degrees Fahrenheit). Pour the vegetables into a vegetable grill basket and cook for 20 minutes, stirring occasionally. Remove from heat and serve immediately.