There’s nothing like growing your own culinary herbs to make you feel like a great chef. Maybe it’s the pride that comes with growing your own ingredients or the way fresh herbs give recipes such clean flavor. But culinary herbs like oregano, parsley and cilantro also make foods healthier, by improving the flavor profiles of recipes and reducing the need for butter, oil, sugar or sodium.
Studies show that herbs improve digestion, relieve gas and bloating, stimulate circulation while helping to relieve headaches, premenstrual cramps, sexual dysfunction and high blood pressure. Additionally, some herbs are diaphoretic, meaning they promote sweating, which can help reduce fever. Many culinary herbs are also high in antioxidants, explains herbalist Roy Upton, executive director of the American Herbal Pharmacopoeia.
In the days before refrigeration, people discovered that food sprinkled with spices would not spoil as quickly. Herb essential oils are naturally antimicrobial, protecting food from troublesome bacteria and helping the immune system fight bacteria, viruses and foodborne illness.
“Flavoring was an added benefit of preservation,” says Michael Castleman, author of The new medicinal herbs.
So fill your diet with these four tasty herbs; your body will be glad you did.
Basil
Easy to grow but expensive to purchase. The tart, sweet basil is a mainstay in the world’s most flavorful gastronomy, including Thai and Italian cuisine. In fact, the name basil is derived from the Greek word for “royal.” This herb from the mint family is a great source of calcium, iron, potassium and vitamins A, C and K and can be used to treat digestive problems, poor circulation, kidney disease, headaches and inflammation. In addition, recent studies have shown that basil’s water-soluble flavonoids, orientin and vicenin, can prevent free radical damage in cells, reducing the risk of cancer.
>>Try it: Make a simple bruschetta. Combine ¾ cup coarsely chopped basil, 2 pounds chopped heirloom tomatoes, ¼ cup olive oil, 1 tablespoon white wine vinegar, 2 diced garlic cloves, and salt and pepper to taste. Divide over sliced, toasted baguette and top with grated Parmesan cheese.
Coriander
Coriander, also known as cilantro or Chinese parsley, is one of the more polarizing herbs. Some people compare the taste and smell to soap. Others love the sharp, distinct flavor that cilantro brings to recipes, many of which originate from Latin America, India and Asia. Coriander is an excellent source of beta-carotene and fiber and can be used to improve bad mood, freshen breath and aid digestion. Recent studies show that the herb also helps lower cholesterol and stabilize blood sugar levels. Herbalists rely on it as a natural chelating agent, meaning it binds to heavy metals like iron and mercury and helps flush them from the body.
>>Try it: Use whole leaves to garnish tacos, fajitas or tortilla soup. Or make a unique pesto: Process 1 bunch of chopped cilantro, ¼ cup chopped red onion, 3 cloves garlic, ½ cup olive oil, ¼ cup pine nuts, and salt and pepper until smooth. Serve with warm whole wheat pasta.
Parsley
This minty garnish often adorns the side of your plate: nibble a little for the breath-freshening properties provided by chlorophyll. But parsley has more to offer than fresh breath. The herb also contains a lot of beta-carotene, which is good for vision. Herbalists recommend parsley to soothe digestive problems such as gas and bloating. Its diuretic properties also make it an excellent treatment for high blood pressure and the bloating associated with premenstrual syndrome. And according to author Michael Castleman, parsley inhibits the secretion of histamine, making it an effective remedy for seasonal allergies.
>>Try it: Make homemade tabbouleh by combining 1 chopped bunch of parsley leaves, 2 cups cooked bulgur, 1 chopped medium tomato, ½ chopped onion, juice of 1 lemon, ½ cup olive oil and ½ cup chopped mint. Serve cold.
Rosemary
Rosemary is tart and savory and has been used for centuries to improve memory. In ancient Greece, scholars wore laurels of rosemary as they prepared for exams, and in Shakespeare’s Hamlet, Ophelia famously says, “There is rosemary, that is for remembrance.” But while there are no studies to support the age-old claim of memory improvement, rosemary does have powerful potential: A recent study found that its preservative power is equal to that of the synthetic commercial food preservatives BHA and BHT. Rosemary’s antioxidant properties also help prevent infections, says Castleman, who recommends pressing the leaves onto minor cuts. And if consumed over a lifetime, herbalist Roy Upton notes that the herb may reduce the risk of developing Alzheimer’s disease or dementia.
>>Try it: Mix the spice into raw meat before your next barbecue to prevent spoilage. For a healthy twist on garlic bread, sprinkle a few tablespoons of fresh, chopped rosemary leaves on bread, along with crushed garlic, olive oil, salt and pepper. Bake at 325 degrees until edges are golden brown.