Herbs Enhance Meals and Health

When we think of herbs today, sadly we think of bottles or capsules. While herbs were used as medicine, they are really a way to enhance the flavor and health benefits of a plant-based diet. Here are five herbs with medicinal properties that can spice up your cooking.GingerGinger root is used medicinally for preventing nausea and vomiting associated with motion sickness. A study of people with arthritis showed that three-quarters experienced relief from pain and swelling when taking ginger. Ginger contains an anti-inflammatory ingredient.Ginger’s hot, spicy flavoring constituents are concentrated near the surface of the root; avoid scraping too deep while peeling. Bruise dried ginger well before grinding or grating to release the full flavor. Use ginger in stirfrys, salads, pasta and fruit desserts. It adds an intense flavor to lowfat pumpkin pie and stirfrys with lots of fresh veggies.RosemaryRosemary contains eucalyptol, considered to have potent antibacterial effects. Rosmarinic acid, another ingredient9 of rosemary, has significant antioxidant activity. It is used for occasional mild stomach complaints.A tea is made from 1 teaspoon rosemary and 1 cup boiling water, steeped for 10-15 minutes.Mince dried or fresh rosemary leaves before using to enhance flavor. Use rosemary to season salads, whole grain stuffings, rice dishes, poultry, cooked beans, barbecued or grilled seafood, steamed veggies and broth-based pasta dishes. They add a rich flavor to roasted new potatoes in place of butter.MintMint has been used traditionally to ease an upset stomach. It is very easy to grow and makes a great tea.Mint tea is made by pouring 1 cup of boiling water over 1 heaping teaspoon of dried leaves or 1 cup of fresh leaves.Mint gives a wonderful flavor boost to grain dishes, as is seen in the Middle Eastern favorite tabbouleh salad. Add fresh mint to tossed salads, iced or hot tea, fruit salsas, cucumber salad and fresh fruit salad.FenugreekOne of the world’s oldest cultivated plants, fenugreek has long been used as spice, food and medicine. The seeds are rich in fiber and may help with loss of appetite.The scent and taste of fenugreek seeds has been described as a combination of celery and maple. It is used to make artificial maple flavoring. Use fenugreek seeds to flavor tea, salads, soups, pasta and stews; or use curry since Fenugreek is a constituent of most curry blends.We like to add curry to winter squash, in place of butter, for a rich flavor.ClovesCloves are dried flowers of the clover tree. Research shows that cloves potentiate insulin activity so cloves may be a helpful addition in the diet of people with Type 2 diabetes.Use ground cloves in fruit compotes, chutney, fruit relish and to add flavor to lowfat vegetable-based stews. Cloves are best used in very small amounts as they can easily overpower a dish. Insert whole cloves into onions or citrus fruit in a recipe so you can remove them at the end.Kitchen Tips• Fresh herbs can be stored in the refrigerator for a week. Keep them moist and sealed so they don’t wilt. Freeze excess herbs for up to 6 months in a sealed bag or container. They will wilt when thawed but still hold their flavor.• Wash herbs thoroughly with cold water, shake off excess, then mince them with a sharp knife.• Dried herbs do not have the same flavor or aroma as fresh. Add these at the beginning of a recipe to maximize flavor.Adapted from Eat Your Herbs by Carol M. Coughlin, RD. (see page 94 for ordering information or visit www.foodandhealth.com/herb.htm).