eat your herbs. what is an herb? herb (urb, hurb) n. a plant with leaves, flowers, berries or seeds...
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Eat Your Herbs
Eat Your Herbs
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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
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What Can Herbs Do for You?
What Can Herbs Do for You?
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Improve Your MealsImprove Your Meals
• Jazz up vegetables• Jazz up vegetables
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Improve Your MealsImprove Your Meals
• Enhance fruit• Enhance fruit
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Improve Your MealsImprove Your Meals
• Spice up bean dishes• Spice up bean dishes
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Improve Your MealsImprove Your Meals
• Liven up rice, pasta & grain dishes• Liven up rice, pasta & grain dishes
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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
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Let’s Take a Look at 10 Culinary Herbs and Their
Benefits
Let’s Take a Look at 10 Culinary Herbs and Their
Benefits
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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
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Cranberry Power Cranberry Power
• Cranberry applesauce
• Dessert
• Beverages
• Cranberry applesauce
• Dessert
• Beverages
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Fennel SeedFennel Seed
• Aids digestion & freshens breath• Phytochemicals may inhibit cancer
• Aids digestion & freshens breath• Phytochemicals may inhibit cancer
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Fennel FlavorFennel Flavor
• Sprinkle in slaws
• Add to pasta
• Flavor vegetable dishes
• Sprinkle in slaws
• Add to pasta
• Flavor vegetable dishes
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FlaxseedFlaxseed
• Omega-3s, high fiber
• Phytochemicals may inhibit cancer
• Omega-3s, high fiber
• Phytochemicals may inhibit cancer
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Nutty FlaxNutty Flax
• Muffins and quick breads
• Pancake mixes
• Smoothies
• Rice pilaf
• Muffins and quick breads
• Pancake mixes
• Smoothies
• Rice pilaf
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GarlicGarlic
• Positive effect on blood lipids
• Phytochemicals may inhibit cancer
• Positive effect on blood lipids
• Phytochemicals may inhibit cancer
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Robust GarlicRobust Garlic
• Flavor vegetables, beans & grains
• Roast for a wonderful bread spread
• Flavor vegetables, beans & grains
• Roast for a wonderful bread spread
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Ginger RootGinger Root
• Stimulates appetite
• Aids nausea & helps prevent vomiting
• Anti-inflammatory agent
• Stimulates appetite
• Aids nausea & helps prevent vomiting
• Anti-inflammatory agent
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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
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Green TeaGreen Tea
• Contains phytochemicals which may be cancer-protective
• Increase fluid intake
• Contains phytochemicals which may be cancer-protective
• Increase fluid intake
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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
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HoneyHoney
• Helps reduce mucus from a cold
• Soothes sore throats
• Contains antioxidants
• Helps reduce mucus from a cold
• Soothes sore throats
• Contains antioxidants
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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
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Hot PeppersHot Peppers
• Beta-carotene and vitamin A
• Phytochemicals may inhibit cancer
• Beta-carotene and vitamin A
• Phytochemicals may inhibit cancer
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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
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MintMint
• Digestive aid for mild discomfort
• Topical pain relief
• Freshens breath
• Digestive aid for mild discomfort
• Topical pain relief
• Freshens breath
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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
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RosemaryRosemary
• Acts as antioxidant
• Inhibits the growth of bacteria
• Acts as antioxidant
• Inhibits the growth of bacteria
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RosemaryRosemary
• Aids digestion
• Phytochemicals may inhibit cancer
• Aids digestion
• Phytochemicals may inhibit cancer
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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
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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
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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
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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
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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
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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
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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
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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!