Cooking gives me great joy and satisfaction. However, I constantly run into the same dilemma of deciding which spice I should use. Throughout the years, I made copious notes and crafted a list of dishes with their corresponding spices. I decided to put them all together into an herbal reference guide. I found out that using only one or two distinctive spices can create a delicious dish. Most of us are the chefs of our own kitchens. We want to cook something delicious and different, but very often we have no idea what ingredients we need. We want to impress our family, friends, and most importantly, ourselves. I always make sure I have something delicious to eat. However, we do not always have the time or skills to prepare sophisticated meals. We need to quickly cook a tasty meal with a variety of ingredients and spices.

This book contains four sections. In the first section, you will find a description of the most popular cuisines and their distinctive spices and herbs. The second section is the list of herbs, their descriptions, and what type of food they are used with. In the third section, you will find a food category, such as meat (lamb, beef, pork, and poultry), seafood, veggies, soups, and sauces, along with the list of herbs and spices used to prepare these foods. In the fourth section, I describe my six principles for staying healthy and happy.

I chose eight distinctive cuisines of the world, but they all have one common denominator: the basic ingredients are locally grown fruits and vegetables. Meats are only an addition. You will find the general description of the cuisine, list of the most popular herbs and spices, fruits, vegetables, meats, and grains. From the herbs listed, you will be able to prepare your food in hundreds of different ways. Mix your own herbs and create a colorful meal: pick the most prominent spice and add one or two others to create a specific flavor typical for the cuisine you have in mind. You simply need to invest in good quality herbs and have them ready in your own kitchen. You do not need to buy them all at the same time. Buy them when you need them, and after a while, your kitchen will be well supplied.

Italian cuisine is characterized by its simplicity, with many dishes having only four to eight ingredients. Italian cooks rely on the quality of local and seasonal ingredients, with priority placed on the use of fresh produce.¹ Ingredients and dishes vary by region. Each area has its own specialties, primarily at a regional level, but also at a provincial level. The differences can come from a bordering country (such as France or Austria), whether a region is close to the sea or the mountains, and economics.

Fruits and Vegetables:
Potatoes, garlic, artichokes, oranges, eggplants, zucchini, tomatoes, and fennel.

Meats:
Pork, sausages, salamis, prosciutto, and pancetta.

Fish and Seafood:
Cod, anchovies, sardines, and tuna.

Herbs:
Garlic, basil, oregano, parsley, rosemary, lemon, sage, thyme, mint, black pepper, and fennel seed.

French cuisine is different in each region and is influenced by its neighboring country. Vicinity of mountains, oceans, or valleys defines the type of agriculture in the region. French cuisine is based on locally grown vegetables. Eggs are fine quality and are often eaten as omelets, hard-boiled with mayonnaise, or scrambled plain. French regional cuisines use locally grown fungi, such as truffles, button mushrooms, oyster mushrooms, and porcini.

Fruits and Vegetables:
Oranges, tomatoes, tangerines, peaches, apricots, apples, pears, plums, cherries, strawberries, raspberries, red currants, blackberries, grapes, grapefruit, black currants, potatoes, wheat, green beans, leeks, turnips, eggplant, zucchini, and shallots.

Meats:
Chicken, turkey, goose, duck, beef, veal, pork, lamb, rabbit, horse, frog, and snails.

Fish and Seafood:
Cod, fresh sardines, fresh tuna, salmon, trout, mussels, herring, oysters, shrimp, and calamari.

Herbs:
Herbs and seasonings vary by region and include tarragon, rosemary, marjoram, lavender, thyme, fennel, and sage.

Bouquets garnis vary by region and may contain thyme, bay leaf, parsley, basil, burnet, chervil, rosemary, peppercorns, savory, and tarragon.

Most popular in French cuisine is a combination of four spices: ginger, black pepper, nutmeg, and cloves. It gives food a bit of an oriental flavor and is used with meat, fish, veggies, and soups.