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HERBS FOR HEALTH.pdf
- 2. benefitsofherbs,howtocookwiththem,andsomegreat combinationstotryinyourkitchen.Asyouincorporatemore herbsintoyourmeals,youwillnotonlyenhancethetasteand aromaofyourdishesbutalsoimproveyouroverallhealth andwell-being.WhatAreHerbs? Herbsrefertotheleafygreenpartsofaplantusedincooking,eitherfreshor dried.Incontrast,otherplantpartslikebarks(cinnamon),berries (peppercorns),seeds(cumin),roots(turmeric),flowers(chamomile),buds (cloves),andstigmasofflowers(saffron)areconsideredspices. Herbsareafantasticwaytoaddflavorandcolortoanydish,beitsweetor savory,withoutaddingfat,salt,orsugar.Besidesenhancingthetaste,herbs alsopossessarangeofhealth-promotingpropertiesthatmaketheman essentialpartofahealthydiet. HealthBenefitsofHerbs Herbshavebeenknowntopreventandmanagevarioushealthconditions suchasheartdisease,cancer,anddiabetes.Theycanalsohelpreduceblood clotsandprovideanti-inflammatoryandanti-tumorproperties.Researchis ongoing,butstudieshaveshownthat: 1. Garlic, linseed, fenugreek, and lemongrass may help lower cholesterol. 2. Garlic is beneficial for people with mildly elevated blood pressure. 3. Fenugreek can help control blood sugar and insulin activity, as can linseed, flaxseed, and cinnamon. 4. Garlic, onions, chives, leeks, mint, basil, oregano, sage, and various other herbs can help protect against cancer. 5. Herbs are rich in antioxidants, especially cloves, cinnamon, sage, oregano, and thyme, which help reduce low-density lipoproteins ('bad' cholesterol).
- 4. 1. Stews and casseroles 2. Soups 3. Bread 4. Mustards 5. Marinades 6. Butter 7. Sauces 8. Salad dressings 9. Stocks 10. Vinegar 11. Vinaigrettes 12. Yogurts 13. Custards 14. Desserts 15. Drinks Youcanalsoaddherbstoadishafterithasbeenservedtoenhanceitsflavor, smell,andvisualappeal.Forexample,garnishspaghettiBolognesewithfresh basilleavesorapumpkinorchickendishwithfreshsageleaves. GoodHerbandFoodCombinations
- 5. Therearecountlesswaystouseherbsinyourcooking.Herearesome traditionalpairingstohelpyougetstarted: Basil: pesto, tomato sauce, tomato soup, tomato juice, potato dishes, prawns, meat, chicken and poultry, pasta, rice, egg dishes, strawberries Bay leaves: soups, stews, casseroles, meat and poultry marinades, stocks Chili: meat, chicken and poultry, shellfish, tomato dishes, curries Chives: salads, chicken, soups, cheese dishes, egg dishes, mayonnaise, vinaigrettes Coriander: Asian dishes, stir-fries, curries, soups, salads, seafood, guacamole Dill: salads, sauces, fish, sour cream, cheese and potato dishes Fennel: stuffings, sauces, seafood, salads Garlic: soups, sauces, pasta, meat, chicken, shellfish, pesto, salad dressings, bread Ginger: cakes, biscuits, Asian dishes Lemongrass: Asian dishes, stir-fries, curries, seafood, soups, tea Marjoram: meat, fish, egg dishes, cheese dishes, pizza Mint: drinks, confectionery, meat, chicken, yogurt, desserts, sauces, vegetable dishes Oregano: cheese dishes, egg dishes, tomato sauce, pizza, meat, stuffing, bread, pasta Parsley: pesto, egg dishes, pasta, rice dishes, salads, butter, sauces, seafood, vegetable dishes Rosemary: fish, poultry, meat, bread, sauces, soups Sage: stuffings, tomato dishes, cheese dishes, pumpkin dishes, chicken dishes Tarragon: salad dressing, egg dishes Thyme: chowders, bread, chicken and poultry, soups, stock, stews, stuffings, butter, cheese, mayonnaise, mustard, vinegar
- 6. It'sessentialtorememberthatforhealthbenefits,butterandcreamsshould beusedinmoderation. TipsforCookingwithHerbs Herearesomesuggestionsforcookingwithherbs: Dried herbs are more strongly flavored than fresh ones. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh herbs. If you frequently use herbs, consider creating a 'bouquet of Garni by tying chopped and mixed herbs in little muslin bags. These can be added to your cooking for flavor but removed before serving.
- 7. Some herbs, like rosemary and parsley, are hardier than others and will retain their flavor during the cooking process. These can be added at the start of your cooking. Some herbs are used only to flavor a dish but are not eaten, like bay leaves. The flavor of herbs fades with time, so discard dried herbs after 12 months. Dried whole herbs, where the leaves are still attached to their stalk, tend to have a stronger flavor than loose leaves sold in packets or jars. HerbCombinations Usingonetypeofherbatatimecanbebeneficial,buttherearealsomany excellentcombinationstotry.Sometraditionalcombinationsare: Basil: with chives, chili, garlic, oregano Bay: with parsley, thyme, garlic, oregano, marjoram Chili: with coriander, garlic, ginger, lemongrass, mint, oregano Chives: with basil, garlic, tarragon -Dill: with chives, garlic, parsley, tarragon Garlic: with basil, rosemary, sage, fennel, chili, coriander Oregano: with basil, parsley, chives, thyme, bay, chili Sage: with rosemary, garlic, marjoram Thyme: with bay, parsley, garlic, rosemary Ourfoodlandscapeiscontinuouslyevolving,particularlywiththeinfluenceof newmigrantgroupsandtheirculinarytraditions.Asaresult,herbsthatwere onceuncommonincertainregionsarenowbecomingmorewidelyavailable. Forexample,Vietnamesecuisineisknownforusingherbssoabundantlythat theirsaladsoftencontainmoreherbsthansaladleaves. Nativeingredientslikelemonmyrtle,rivermint,andpepperberryarealso becomingmorepopularandaccessible. BeAdventurouswithHerbs Herbscanbeusedinavirtuallyunlimitednumberofways.Themoreyouuse herbs,themoreadventurousyouwillbecomeinyourcooking.Ifyou'renot surewheretostart,trythefollowing: Follow a recipe that calls for one or two herbs you haven't used before. Experiment with using different herbs in place of those called for in a recipe to see how the dish turns out. Make your bouquet garni. Grow some herbs in pots on your windowsill or in your garden to use in your cooking. Visit an international market (e.g., Asian market) to try experimenting with some new flavors. Byincorporatingmoreherbsintoyourmeals,youwillnotonlyboostthe flavors,smells,looks,andtexturesofyourdishesbutwillalsoexposeyourself toawidervarietyofpotentialhealthbenefits.