Monday, October 3, 2011

Secret 27: Remember Your Herbs

A recurrent theme in '50 Secrets' is the importance of eating foods that are rich in nutrients. One of the best ways to obtain nutritious food is to grow it yourself in pots on your kitchen sill. How about starting an herb garden? Rather than pay a lot for small quantities of 'so-called fresh' herbs found on grocery store shelves, buy a living plant and harvest the herbs whenever you like. I have a variety of herbs growing in pots on the window sill of my kitchen. Herbs are the easiest way to quickly add vitamins and minerals and flavor to your dishes.

Italian (or flat-leaf) parsley: easy to maintain
Culinary herbs differ from spices in that herbs are the green, leafy plant parts that are used for flavoring. Spices, on the other hand, are dried plant parts (seeds, bark, root, fruit, berries) used for flavoring, coloring and as a preservative. Turmeric, for example, is a spice and parsley is a herb. Herbs can be dried, but fresh herbs are higher in nutritional value. Perennial culinary herbs include thyme, lavender, rosemary (a shrub), and bay leaves (a tree); biennials or plants that generally take two years to complete their life cycle include parsley, and an example of an annual is basil. You can easily obtain basil plants at your supermarket in the spring and, if adequately watered, will provide leaves for you throughout the summer and into fall.
Basil: always a great companion to tomato dishes
Using a few select herbs as examples, I will highlight why herbs are an important constituent in a healthy life.  

Basil: 
A digestive aid, it reduces stomach cramps and alleviates constipation.  Basil originated from India more than 5000 years ago.  In India it is used as a supplemental treatment of asthma, stress and diabetes. Basil  is popular in Italian and North- and South East Asian cuisine. Add it at the last moment to your dish, as cooking destroys its taste. Did you know that basil belongs to the mint family?  Basil contains a large variety of vitamins (Bs, C, E, K) and minerals. Scientific studies have shown that it has antioxidant, antimicrobial, anticarcinogenic and antiviral properties. 

Parsley:
Native to the central Mediterranean region, parsley is used as a herb, spice and vegetable. Raw parsley is high in Vitamin C (100 g provide over 160% of the US daily recommended allowance) and Vitamin K (100 g provide over 1500% of the US daily recommended allowance) and it also contains a large variety of minerals. Parsley is popular in Western and Middle Eastern cooking. A key ingredient in tabbouleh is parsley. Apigenin, an prevalent flavone in parsley, is a potent anticarcinogen. Parsley also contains phytochemicals such as antioxidant carotenoids. The word 'parsley' is derived from the Greek word for rock-parsley 'petroselinon' ('petra' means rock and 'selinon' means parsley). Like basil, parsley aids digestion.

Chives: keep regrowing their leaves during growing season, thus allowing for an on-going harvest
Chives: 
Are the smallest, edible onions. Native to Europe, Asia and North America, chives are popular in horticulture as they repel insects. The Romans used chives to reduce the pain of sore throats and sunburns. Chives aid the circulatory system, and also have slight diuretic, stimulant and antiseptic properties. They contain Vitamins A and C, and are rich in calcium and iron.  

Rosemary: another easy herb to grow
Rosemary:
A native of the Mediterranean region, it belongs to the mint family. The name derives from the Latin 'rosmarinus' or ' dew of the sea' as in many places this herb can live solely off the humidity carried in by the sea breeze. It is high in Vitamin B6, calcium and iron. Rosemary has long enjoyed a reputation of enhancing memory. It contains carsonic acid, which lowers the risk of strokes and is useful in slowing down neurodegenerative diseases such as Alzheimer's. It is anti-inflammatory, anti-carcinogenic, contains antioxidants and may protect the brain from free radicals.  

Peppermint: just add boiling water for a refreshing cup of tea
Peppermint:
Is a cross between water mint and spearmint. It originated in Europe and grows best in moist, shaded areas (think your kitchen). It is high in menthol and is used to treat insomnia. Its aroma enhances memory (use it before an exam to improve recall) and digestion.

Other popular herbs are thyme, sage, marjoram, dill, cilantro, lemon balm, oregano and coriander. Although Beare refers to ginger as a herb, it is a spice (and an important ingredient in any kitchen).  Each of these herbs contain a wide variety of minerals and vitamins. They offer the best flavor and nutrient content when harvested fresh from your herb garden. So, how about starting that herb garden today?

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