Eat Your Herbs

Eat Your Herbs

What Is an Herb?What Is an Herb?

Herb (urb, hurb) n. a plant with

leaves, flowers, berries or seeds

that are used for food, flavoring

or in medicine

Oxford American Dictionary

Herb (urb, hurb) n. a plant with

leaves, flowers, berries or seeds

that are used for food, flavoring

or in medicine

Oxford American Dictionary

What Can Herbs Do for You?

What Can Herbs Do for You?

Improve Your MealsImprove Your Meals

• Jazz up vegetables• Jazz up vegetables

Improve Your MealsImprove Your Meals

• Enhance fruit• Enhance fruit

Improve Your MealsImprove Your Meals

• Spice up bean dishes• Spice up bean dishes

Improve Your MealsImprove Your Meals

• Liven up rice, pasta & grain dishes• Liven up rice, pasta & grain dishes

Enhance Your HealthEnhance Your Health

• Antioxidant activity

• Aid digestion

• Complement a heart-healthy lifestyle

• Freshen your breath

• Antioxidant activity

• Aid digestion

• Complement a heart-healthy lifestyle

• Freshen your breath

Let’s Take a Look at 10 Culinary Herbs and Their

Benefits

Let’s Take a Look at 10 Culinary Herbs and Their

Benefits

CranberriesCranberries

• Help prevent urinary tract infections

• Good source of vitamin C

• Good source of soluble fiber

• Help prevent urinary tract infections

• Good source of vitamin C

• Good source of soluble fiber

Image Courtesy and Copyright USDA ARS Library

Cranberry Power Cranberry Power

• Cranberry applesauce

• Dessert

• Beverages

• Cranberry applesauce

• Dessert

• Beverages

Fennel SeedFennel Seed

• Aids digestion & freshens breath• Phytochemicals may inhibit cancer

• Aids digestion & freshens breath• Phytochemicals may inhibit cancer

Fennel FlavorFennel Flavor

• Sprinkle in slaws

• Add to pasta

• Flavor vegetable dishes

• Sprinkle in slaws

• Add to pasta

• Flavor vegetable dishes

FlaxseedFlaxseed

• Omega-3s, high fiber

• Phytochemicals may inhibit cancer

• Omega-3s, high fiber

• Phytochemicals may inhibit cancer

Nutty FlaxNutty Flax

• Muffins and quick breads

• Pancake mixes

• Smoothies

• Rice pilaf

• Muffins and quick breads

• Pancake mixes

• Smoothies

• Rice pilaf

GarlicGarlic

• Positive effect on blood lipids

• Phytochemicals may inhibit cancer

• Positive effect on blood lipids

• Phytochemicals may inhibit cancer

Robust GarlicRobust Garlic

• Flavor vegetables, beans & grains

• Roast for a wonderful bread spread

• Flavor vegetables, beans & grains

• Roast for a wonderful bread spread

Ginger RootGinger Root

• Stimulates appetite

• Aids nausea & helps prevent vomiting

• Anti-inflammatory agent

• Stimulates appetite

• Aids nausea & helps prevent vomiting

• Anti-inflammatory agent

Aromatic GingerAromatic Ginger

• Stir fry dishes

• Fruit dishes e.g. baked apples

• Marinades, salad dressings

• Stir fry dishes

• Fruit dishes e.g. baked apples

• Marinades, salad dressings

Photo Courtesy and Copyright of Morinu Nutritional Foods

Green TeaGreen Tea

• Contains phytochemicals which may be cancer-protective

• Increase fluid intake

• Contains phytochemicals which may be cancer-protective

• Increase fluid intake

Relaxing TeaRelaxing Tea

• Hot green tea

• Iced green tea

• Flavor with lemon or mint

• Hot green tea

• Iced green tea

• Flavor with lemon or mint

HoneyHoney

• Helps reduce mucus from a cold

• Soothes sore throats

• Contains antioxidants

• Helps reduce mucus from a cold

• Soothes sore throats

• Contains antioxidants

Sweeten With HoneySweeten With Honey

• A little bit of honey goes a long way

• Keeps fruits from turning brown

• Adds moisture to baked goods

• 3/4 cup honey replaces 1 cup sugar

• A little bit of honey goes a long way

• Keeps fruits from turning brown

• Adds moisture to baked goods

• 3/4 cup honey replaces 1 cup sugar

Hot PeppersHot Peppers

• Beta-carotene and vitamin A

• Phytochemicals may inhibit cancer

• Beta-carotene and vitamin A

• Phytochemicals may inhibit cancer

Have a Hot Pepper Have a Hot Pepper

• Spice up bean dips, stir fry dishes, salads and salsa

• Subtle to strong heat

• Roast them under the broiler for a rich flavor

• Spice up bean dips, stir fry dishes, salads and salsa

• Subtle to strong heat

• Roast them under the broiler for a rich flavor

MintMint

• Digestive aid for mild discomfort

• Topical pain relief

• Freshens breath

• Digestive aid for mild discomfort

• Topical pain relief

• Freshens breath

Refresh with MintRefresh with Mint

• Add to tea

• Use in grain dishes

• Toss with fruit

• Add to tea

• Use in grain dishes

• Toss with fruit

RosemaryRosemary

• Acts as antioxidant

• Inhibits the growth of bacteria

• Acts as antioxidant

• Inhibits the growth of bacteria

RosemaryRosemary

• Aids digestion

• Phytochemicals may inhibit cancer

• Aids digestion

• Phytochemicals may inhibit cancer

Rosemary Is Versatile Rosemary Is Versatile

• Jazz up potatoes

• Enhance vegetables

• Flavor pasta

• Liven a salad

• Jazz up potatoes

• Enhance vegetables

• Flavor pasta

• Liven a salad

Other Culinary Herbs to TryOther Culinary Herbs to Try

• Basil

– a delicious herb that adds flavor to pasta, rice, tomatoes and Thai stir fry dishes

• Basil

– a delicious herb that adds flavor to pasta, rice, tomatoes and Thai stir fry dishes

Other Culinary Herbs to TryOther Culinary Herbs to Try

• Oregano

– a flavor enhancer for pasta, soups, and chili

– contains antioxidants

• Oregano

– a flavor enhancer for pasta, soups, and chili

– contains antioxidants

Other Culinary Herbs to TryOther Culinary Herbs to Try

• Sage

– delicious in beans, stuffing and rice

– contains anti-cancer compounds

• Sage

– delicious in beans, stuffing and rice

– contains anti-cancer compounds

Other Culinary Herbs to TryOther Culinary Herbs to Try

• Parsley -

– adds a fresh flavor to soups and salads

– contains more vitamin C than oranges by weight

– aids digestion

– freshens breath

• Parsley -

– adds a fresh flavor to soups and salads

– contains more vitamin C than oranges by weight

– aids digestion

– freshens breath

5 Tips for Success5 Tips for Success

• Organize your spice shelf

• Buy blends to save time

• 1 tsp fresh = 1/2 tsp dried in most cases

• Have fun experimenting

• Try one new herb each week

• Organize your spice shelf

• Buy blends to save time

• 1 tsp fresh = 1/2 tsp dried in most cases

• Have fun experimenting

• Try one new herb each week

4 Week Plan for More Herbs in Your Diet

• Week one: add garlic to pasta dishes

• Week two: use ginger in a stirfry

• Week three: add rosemary to potatoes

• Week four: treat yourself to green tea

Eat Your Herbs...Eat Your Herbs...

And enjoy eating more:

–fruit

–vegetables

–beans

–whole grains

For better meals & health!

And enjoy eating more:

–fruit

–vegetables

–beans

–whole grains

For better meals & health!