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Spice it up!
- Summer is a great time for fresh herbs! Fresh herbs have
more flavour and nutrients than dried and can be easily grown
at home. They enhance and add flavour, aroma and colour! They
can take the place of artificial flavours and excess salt.
In addition to their seasoning qualities, fresh herbs may
offer health benefits as they contain a variety of phytochemicals,
some of which act as antioxidants.
- Antioxidants are a group of compounds that researchers believe
help prevent cancer, heart disease and stroke. They do so
by destroying free radicals which are charged molecules generated
by a variety of sources including smoking and exposure to
pesticides and pollution.1
- Oregano has 20x more antioxidant content than others herbs
tested. Other good sources include: dill, peppermint, sage,
thyme and rosemary.
- Some initial studies have also shown:
- Garlic and lemon grass may help lower cholesterol.
- Garlic and ginger may inhibit blood clots.
- Cinnamon, bay leaf, cumin and tumeric may improve glucose
control or insulin activity.
- The compounds in basil helped prevent cancerous changes
in lab animals.
Know How
- Grow your own!
- Herbs are easy to incorporate in an existing garden.
- Mint plants, which can be invasive and are better planted
in their own space or container.
- Clay pots can hold a nice variety and can be put in
a place of convenience.
- Herbs like to be watered and do not want too much direct
sun. Many herbs, such as sage, oregano, basil and dill cab
be grown on a window sill but may need some supplemental light
in the winter.
- As a general rule 1 tsp of dried herbs = 4 tsp of fresh.
- It is best to chop herbs with scissors or a sharp knife.
- When purchasing herbs look for unwilted leaves and vibrant
colour. If possible choose herbs that still have their root
ends as these tend to stay fresher longer.
- Some winning combinations:
- Chicken with tarragon
- Guacamole and curries with coriander
- Roasted potatoes with rosemary
- Stews with rosemary and thyme
- Tomatoes with basil
- Pasta with basil and oregano
- Fish and potato salads with dill
- Green salads or peas with mint
- Also, top pizzas, pastas and soups with fresh herbs.
Put them in a sandwich and include them in dressings and
marinades.
Know and Tell
- Patti bought a ready made window sill planter with basil,
parsley and a few others. Fresh basil in a summer salad ...
yum!
- Tamey has oregano (which is perennial) growing in her garden
and after learning that oregano is such a great source of
antioxidants she will use it more!
- Be sure to check out Stephanie's
delicious recipes.
1 Journal of Agriculture and Food Chemistry,
November, 2001.
Written by Stephanie O'Manique who has recently published
a 2008
Nicely Nourished recipe calendar answer the notorious question
"What's for dinner?" every day of the year.
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