Adding Flavor With Herbs

Herbs do not only contain vitamins and minerals, the oils in most herbs have antioxidant, anti-inflammatory, and anti-bacterial properties that can deliver disease-fighting health benefits as well. Growing an herb garden is an easy way to access fresh herbs all year-round.

Thyme: Contains generous amounts of Vitamin C, can be used in soups and stews, and can add flavor to foods including meats, roasted chicken, fish, mushrooms, onions, potatoes, tomatoes, and winter vegetables.

Basil: Offers a range of flavors and aromas from lemon and mint to licorice. Sweet basil pairs well with Parmesan, ricotta, and mozzarella cheeses, tomatoes, pasta, eggs, garlic, and poached fish.

Tarragon: Delivers a sweet licorice-like flavor. Tarragon can be used in green salads and goes well with eggs, chicken, fish, goat, and ricotta cheeses as well as citrus, tomatoes, parsley and vinegar.

Rosemary: Pairs well with fava and white beans, roasted meats and potatoes. This herb should be added early in the cooking process.

Mint: Pairs well with dark chocolate, cream-based dessert, lamb, cucumbers, young potatoes, carrots or peas, fruits and teas.

Chives: Pair well with eggs, cheddar and ricotta cheeses, and root vegetables (especially potatoes). Use them fresh, not cooked to maintain color and flavor.

Cilantro: Pairs well with chili peppers in salsas and curries. Commonly used in Thai, Indian, and Mexican cuisine.

Sage: Pairs well with rich and roasted poultry and meat dishes, onions, pasta and beans.

Parsley: 1 tbsp. of parsley delivers more than 50% of recommended vitamin K for adults. Pairs well with lemon and garlic, fish and soups.

Dill: Delivers a good amount of beta-carotene. Dill is a main ingredient in pickles and pairs well with cucumbers, eggs, potatoes and fish.

Food & Nutrition Magazine. July/August 2015

Advertisements

Popcorn — A Popular Whole Grain Snack

Many people don’t realize that popcorn is 100% whole grain, low in calories, and a source of dietary fiber. A 3 cup serving of air-popped popcorn has fewer than 100 calories, 1 gram of fat, 3.5 grams of dietary fiber and 2mg of sodium. However, popcorn can become unhealthy and an addictive treat if it is not eaten in correct portion sizes and/or if it is eaten out of a tub in a movie theater. A large bucket of popcorn found in your movie theater can contain more than 1,000 calories and several day’s worth of saturated fat (the bad fat!). So remember to keep it simple and stick to the correct portion size!

Try these simple ideas on your popcorn to add flavor (skip the butter!)

  • Sprinkle with chili powder and a little bit of lime juice
  • Mix it with roasted chickpeas or nuts
  • Toss it with Parmesan cheese and fresh rosemary
  • Add some heat with cayenne pepper or Cajun seasoning mix
  • Drizzle with olive oil and sprinkle with garlic and black pepper
  • Dust with cinnamon and a little brown sugar

For more information: Food & Nutrition Magazine, July/August 2015