Discover the Flavorful World of Herbs

Herbs can elevate a dish to the next level or add a delicious depth of flavour throughout cooking. They are also easy to grow in your garden, window box or terracotta pot.

With a citrussy, light and fresh flavour coriander is great for garnishing finished dishes and stirring through salsa or chilli or pairing with avocado and eggs for a South American-style breakfast. It is also key in Herbes de Provence, a French combination with rosemary, thyme and oregano, used with meat, fish and soups.

Coriander

Coriander seeds (Coriandrum sativum) are earthy, citrusy and sweet in flavor and emit a floral aroma when toasted. They are a key component of Indian blends, like garam masala, and Moroccan blends, such as ras el hanout.

Whole seeds are often used in stews and soups for their subtle pepper or anise seed flavor. They also add a welcome pop of texture to spice rubs for meats, or to homemade salad dressings.

Cilantro, or cilantro leaves, are the delicate green herb that tops many international and modern fusion dishes. They’re a key ingredient in salsa and guacamole, and are delicious in chutneys and sauces.

Health benefits of coriander include a boost to the immune system and digestion, as well as aiding in the prevention of certain diseases. It can soothe indigestion and help fight bad breath, as well as alleviate symptoms of a headache. It may even improve heart health, according to some studies. Coriander is an effective anti-inflammatory.

Parsley

Parsley (Petroselinum crispum) is a bright, fresh herb with a slightly peppery, citrus flavor. It brightens other flavors and adds balance to savory dishes. It's a mild "bitter," which helps stimulate all 5 tastebuds on your tongue, including salty, sweet, sour, bitter and umami, the savory taste that you get from things like lemon zest, mustard greens or arugula.

It contains both vitamin A and the antioxidants lutein and zeaxanthin, which promote eye health and may help prevent age-related macular degeneration (22). It also provides iron and folate, both important for healthy blood.

Use fresh parsley in salads, soups and stews. Toss it in potato, chicken and tuna salad to give them a bright, fresh boost. Stir it into fried vegetables or make a simple chimichurri sauce with it. A cup of fresh parsley is enough to meet your daily requirement for folate, which helps reduce homocysteine levels, a risk factor for heart disease and stroke (32). (43)(44)

Sage

Sage is a woody herb that brings an earthy, peppery flavor to many dishes. It works well in savory recipes, like holiday stuffing and roasted chicken. Sage is also commonly used to create a rich butter sauce for pasta.

Sage pairs well with beans, potatoes, poultry and pork. It's often used in soups, where its flavor can mellow out with the long simmering of broth.

You can also use sage to make your own spice sticks, which are great for seasoning meat and poultry. To make them, simply bundle sprigs of the herb together with cotton string or other natural twine, making a thick bundle. Then, tie the bundle tightly around its base. The bundle should be left out to dry in a cool, dark place for at least a week. Fellow Rural Sprout author Cheryl has a great tutorial for making sage sticks here. Sage is also known for its health benefits. It contains antioxidants that protect the body from free radicals. Studies have shown that sage can improve memory and alertness.

Thyme

Thyme is a common herb in the Mediterranean region and has a strong flavor. It can be used in savory dishes with meats and vegetables, especially soups and stews. It also enhances fish and seafood dishes. Thyme is often paired with tomatoes and lamb, but can also be used in recipes with chicken and potatoes.

Use thyme sparingly, since it has a strong flavor and is quite pungent. Choose bunches that have a pleasant aroma and pliant stems. Avoid bunches that appear dry or shriveled.

Thyme is a classic addition to any Mediterranean dish, as well as many French and Italian dishes. It is a key component of the Herbes de Provence and za'atar blends and pairs well with chicken, lamb, fish, beef, pork, vegetables and soups. It is a great addition to stews, but it can be substituted for by fresh rosemary, sage, oregano, or marjoram. Thyme essential oil has shown antifungal activity and inhibits cell proliferation in cancer cells (breast adenocarcinoma, lung carcinoma and acute lymphoblastic leukemia) [70]. It also acts as an expectorant, soothing cough, bronchitis, and sore throat.

Frequently Asked Questions

Is it safe to eat raw garlic?

Raw garlic contains potent compounds that could cause stomach upset. Garlic should always be cooked before eating.

Garlic is one of the oldest known medicinal plants. It has been used since ancient times to treat various ailments.

Today, garlic is still commonly used for treating colds, coughs, and other respiratory infections. In addition, garlic can increase blood circulation, boost immunity, protect against cancer, lower cholesterol levels, prevent heart disease, and reduce stress.

Do not ingest large amounts of raw garlic to avoid possible health problems. It does not harm you if you consume small amounts regularly, however. This is especially true with young children who might accidentally swallow some.

Is eating raw basil good for you?

I'm sure everyone knows that fresh herbs are great for cooking but did you know that you could eat them too? Raw, uncooked herbs are packed full of nutrients and vitamins that we normally have to cook.

They contain more antioxidants than any fruit or vegetable. And they also help our immune systems stay strong and healthy.

The best way to enjoy these delicious little green gems is to eat them raw from the garden. But there's nothing wrong with enjoying them cooked, either. They taste even better when sautéed in olive oil and served alongside pasta or rice.

There are lots of ways to incorporate raw herbs into recipes. Add them to salads, soups, sandwiches, wraps, omelets, stir-fries, and pesto.

Just make sure you wash them well first!

What spice is good for inflammation?

Turmeric is one spice that can be beneficial for reducing inflammation. It contains the active ingredient curcumin, which has been studied extensively and shown to have anti-inflammatory effects on the body. Other spices like ginger, cinnamon, cayenne pepper, garlic, and cardamom may also reduce inflammation in the body. Adding these spices to your diet can help reduce inflammation and promote overall health.

Another spice that can be used to reduce inflammation is black pepper. The active ingredient in black pepper, piperine, has been studied and found to have anti-inflammatory properties. It may also help reduce pain associated with inflammation. Additionally, the spice contains antioxidants which are beneficial for overall health.

Adding black pepper to your diet may help reduce inflammation and promote overall health. Be sure to talk with your doctor before adding any spice to your diet, as some spices may interact with your medications or supplements. Eating various healthy foods, including spices with anti-inflammatory benefits, can help keep your body balanced and reduce the risk of chronic inflammation-related illnesses.

In summary, adding spices to your diet can be beneficial for reducing inflammation and promoting overall health. Spices like turmeric, ginger, cinnamon, cayenne pepper, garlic, cardamom, and black pepper have all been studied for their potential anti-inflammatory effects.

Statistics

• The global herbs market is expected to reach more than $125 billion by the end of 2025.
• Studies have shown that cinnamon can lower fasting blood sugars by 10-29% in diabetic patients, which is a significant amount (9Trusted Source10Trusted (healthline.com)

External Links

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• Bouquet garni - Wikipedia

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• Ashwagandha | Memorial Sloan Kettering Cancer Center


• Grape Seed | Memorial Sloan Kettering Cancer Center

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• Efficacy and Adverse Effects of Ginkgo Biloba for Cognitive Impairment and Dementia: A Systematic Review and Meta-Analysis - IOS Press

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• Amazon.com: Starwest Botanicals Organic Bilberries Whole, 4 Ounces: Grocery & Gourmet Food

How To

What to look for in herbs?

Herbs contain natural compounds that may help treat various conditions. In addition, herbal remedies may provide relief when used along with conventional treatments.

Herbal remedies include teas, capsules, tablets, ointments, creams, lotions, oils, and topical applications. Some of these products are meant to be taken internally, while others are applied externally.

The most common uses of herbal remedies include relieving minor aches and pains, treating cold symptoms, reducing fever, controlling coughs and sore throats, easing digestion problems, soothing skin irritations, alleviating menstrual cramps, and providing general health benefits.

When buying herbs, look for the following:

• Freshly picked plants. Avoid dried herbs unless they've been stored in a cool place. If possible, buy herbs directly from farmers' markets.
• Pure extracts. These are made by extracting the active ingredients from herbs using alcohol or water. Look for 100% pure extractions.
• Certified organic herbs. Organic herbs must meet strict standards set forth by the USDA.
• Natural flavors. Many herbs have strong scents that can overwhelm other foods. Adding flavorings such as vanilla, almond, or orange helps mask their smell.
• Potency. The amount of active ingredient per unit weight varies depending on the type of herb.
• Packaging. When purchasing herbs, check the packaging to ensure that it's clean and free of chemicals.

Resources:

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