Healthy Cooking with Fresh Herbs

1Photo by Alice Henneman

Healthy Cooking

with Fresh Herbs

Alice Henneman, MS, RD (ahenneman1@unl.edu) Extension Educator–Nutrition

University of Nebraska–Lincoln Extension

Joanne Kinsey, MS (jkinsey@njaes.rutgers.edu)Rutgers Cooperative Extension

Family & Community Health Sciences Educator

Sarah Browning, MS (sbrowning1@unl.edu)Extension Educator–Horticulture

University of Nebraska–Lincoln Extension

Download this PowerPoint (free) athttp://food.unl.edu/web/fnh/fresh-herbs-powerpoint

This is a peer-reviewed publication

Fresh herbs transform “ordinary” into “extraordinary”

ChivesPhoto by Alice Henneman

Egg salad sandwich

Carrot soup

Herbs add a “pop” of …

Photo by Alice Henneman

Color … and …

Flavor!

Chive “flowerettes” on spinach

In early Rome, young suitors wore a sprig of basil to signal their marital intentions.

Source: American Spice Trade Association

“HERB” OR

“ERB”?

In Great Britain, the “h” is pronounced; in the United States, it is pronounced “erb”

HEALTH

BENEFITS

Flavor foods when cutting back on salt, fat, and sugar

Extra calories add up

Herbs (both fresh and dried) may provide antioxidants that help protect against diseases such as cancer and heart disease

Growing herbs adds pleasure when they greet you with wonderful scents!

Adapted from ‘Herb garden’ by Bianca Nogrady available at http://flic.kr/p/5XiTLr under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

“I plant rosemary all over the garden, so pleasant is it to know that at every few steps one may draw the kindly branchlets through one’s hand, and have the enjoyment of their incomparableincense …”

~ Gertrude Jekyll, British Horticulturist

COMMON

ANNUAL AND

PERENNIAL

Annuals“Annual” herbs must be

planted yearly. Some may be perennials in some states or

can be raised indoors throughout the year.

DILL (prolific reseeder)

PARSLEY

CILANTRO

Adapted from ‘Cilantro’ by ibeamme available at http://flic.kr/p/MSGy9 under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Perennials “Perennial” herbs will grow

from the original planting for several years. Some may be

“tender perennials” and normally grown as annuals in

some states, depending on temperature requirements.

ROSEMARY (tender perennial in some states)

OREGANO

TARRAGON

?What herb(s)

would/do YOU like to plant?

PLANTING

Herbs are easy to grow!

Some even thrive on neglect!

Both annual and perennial herbs can be grown indoors for winter harvest

Adapted from ‘Windowsill herb garden’ by eskay8 available at http://flic.kr/p/6yLnjG under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Need at least 6 hours of sun daily

Check labels to be sure you choose herbs meant for culinary uses for the best flavor

Farmers Markets can be a sourceof herbs grown in your state

Add color by combining with flowers of similar water, sun and soil needs

Plant herbs outdoors after the last day of frost in the spring to avoid losing plants to a late freeze. Chives are a cold-tolerant perennial and tolerate frost.

Short on space? Plant in pots

Adapted from ‘2008 herb crop on the patio’ by Thomas Pix available at http://flic.kr/p/4BnT1u under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

When planting mint in the ground:

• Control by planting in a container at least 12” wide without drainage holes

• Bury the container in the ground so 1” of the lip is above ground level

• May need to water more frequently than other herbs planted in ground as roots can’t go as deep

COOKING

WITH HERBS

Picking in the morning is best after the dew has dried but before sun gets hot

• Herbs have their best flavor if picked before flower heads develop or open.

• Especially important for annual herbs. Seed production will hasten the end of their life. Help herbs maintain their flavor by pinching out any flower heads that begin to develop.

Fresh herbs can be stored in an open or a perforated plastic bag in your refrigerator crisper drawerfor a few days

Making your own perforated bags

“You can make holes using a standard paper punch or a sharp object such as a pen, pencil, or knife. Punch holes approximately every 6 inches through both sides of the bag.

If using a knife to create the openings, make two cuts — in an ‘X’ shape — for each hole to ensure good air circulation.”

Source: University of Wisconsin Extension

Wash herbs under runningwater just before using

Dry in a salad spinner or gently pat dry with a paper towel

Chives:

• Quickly snip small bundles of chives with a kitchen scissors

OR …

• Cut bundles on a cutting board with a very sharp chef’s knife

Cilantro, parsley, and other small-leaved delicate herbs:

• Remove leavesby hand

• It’s OK to include some tender stems

Thyme, oregano, rosemary, tarragon and other sturdy stemmed, small-leafed herbs:

• Hold thumb and index finger together; run down the stem in the opposite direction the leaves have grown

Chopping herb leaves into smaller amounts:

• Bunch leaves on cutting board

• Use a sharp chef’s knife so as not to bruise the leaves

Place fingertips on tip of a chef’s knife and rock blade briefly back and forth. Re-gather leaves

and chop again if a smaller size is desired

Basil, mint, sage and other large, leafy herbs:

• A technique called “chiffonade” can be used with these herbs

• This method cuts these herbs into narrow ribbons

Stack 5 or 6 leaves, and roll tightly

Cut crosswise into narrow ribbons

A general guideline when using fresh herbs in a recipe is to use 3 times as much as of a dried herb

Dried Herb

Fresh Herb

Beware: You can over do herbs!

“Parsley is gharsley”

~ Ogden Nash

Add more delicate herbs a minute or two before the end of cooking or sprinkle on food just

before served.

Delicate herbs include:

• Basil• Chives• Cilantro• Dill leaves• Mint• Parsley

“Delicate” herbs may lose more of their flavor when dried

Source: Cook’s Illustrated, www.cooksillustrated.com/howto/print/detail.asp?docid=974

This pizza wouldn’t be the same with dried basil!

Less delicate herbs can be added about the last 20 minutes of cooking.

Less delicate herbs include:

• Oregano• Rosemary• Sage• Thyme

?What herb(s) do

YOU currently use?

POPULAR

FRESH HERB AND

COMBINATIONS

Rosemary• Chicken• Fish• Lamb• Pork• Roasted potatoes• Soups• Stews• Tomatoes

Basil• A natural snipped

in with tomatoes

• Terrific in fresh pesto

• Other possibilities include pasta sauce, peas, zucchini Photo by Alice Henneman

Dill• Carrots• Cottage cheese• Fish• Green beans• Potatoes• Tomatoes

Parsley• The curly leaf is the

most common, but the flat-leaf or Italian parsley is more strongly flavored and often preferred for cooking

• Naturals for parsley include potato salad, tabbouleh, egg sandwiches

Cilantro

• Mexican, Asian and Caribbean cooking

• Salsas

• Tomatoes

Adapted from ‘Cilantro’ by ibeamme available athttp://flic.kr/p/MSGy9 under a Creative Commons Attribution 3.0.

Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Oregano

• Peppers

• Tomatoes

Mint• Carrots

• Fruit salads

• Parsley

• Peas

• Tabbouleh

• Tea Photo by Alice Henneman

Tarragon

• Chicken

• Eggs

• Fish

• Green beans

Thyme• Eggs

• Lima beans

• Potatoes

• Poultry

• Summer squash

• Tomatoes Photo by Alice Henneman

Sage• Beef

• Chicken

• Potatoes

• Pork

• Carrots

• Summer squash Photo by Alice Henneman

?What herb(s)

combination(s) might YOU try?

HERB-LICIOUS

RECIPE IDEAS

Start by searching cookbooks or the Internet for these classic recipe ideas

Tabbouleh (with mint and parsley)

Tomato basil bruschetta

Pesto (basil is usually main herb)

Adapted from ‘Soup and Sandwich 6of12 BBL600XL’ by Food thinkers available at http://flic.kr/p/7LxR3 under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Rosemary roasted potatoes

Adapted from ‘Rosemary Roasted Potatoes’ by Laurel Fan available at http://flic.kr/p/5L5A2s under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Stuffing (sage and thyme often main herbs)

Adapted from ‘Sage & Sausage Stuffing’ by Lauren Teague available at http://flic.kr/p/8Xg9aC under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Salmon with dill sauce

Adapted from ‘Salmon with dill sauce’ by William Selman available at http://flic.kr/p/3bmziF under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Salsa (cilantro often a key ingredient)

Adapted from ‘Fresh tomato salsa’ by Keith McDuffee available at http://flic.kr/p/6DGEgf under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Tarragon (a classic egg dish ingredient)

Adapted from ‘red, white & booze!’ by Marynificent Bradley available at http://flic.kr/p/6BM7FG under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Oregano (often used in Italian cuisine)

Adapted from ‘food_italian_tomato_bolognese_2_recipe’ by time anchor available at http://flic.kr/p/acL5UG under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

?What is YOUR favorite recipe using herbs?

GARNISHING

WITH HERBS

— EXAMPLES

Add edible herb garnishes (plus flavor / nutrients) to:

• Soups• Salads• Vegetables• Desserts• Beverages• Protein dishes• Fruits• Grains Adapted from ‘Garnish with parsley and serve out into plate at

table’ by Jag aka Route79 available at http://flic.kr/p/4PVG3k under a Creative Commons Attribution 3.0.

Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Garnishes can take many forms

FlowersSprigs

Leaves Chopped

ChiffonadePhotos by Alice Henneman

Basil (leaf)

Basil (chiffonade)

Chives (chopped)

Chives (sprigs)

Adapted from ‘Untitled’ by Mike Carroll available at http://flic.kr/p/6N1JWk under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

98Adapted from ‘Springtime in a Bowl’ by Alana available at http://flic.kr/p/6pZL17 under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Chives (flowers)

Chives (flowerettes)

Adapted from ‘Corn Chowder from the Best of Bridge’ by Pastilla the Mannequin aka trupastilla available at http://flic.kr/p/deVBpaUnder a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Cilantro (chopped)

Cilantro (leaf)

Adapted from ‘Beanie Cheesie’ by Joshua Heller available at http://flic.kr/p/83fksn under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Dill (chopped)

Adapted from ‘Summer Food’ by Ted Major available at http://flic.kr/p/6u6EaB under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Dill (small, tender sprig)

Adapted from ‘One Pot Chicken and Penne Stew with Dill’ by Alpha aka avlxyz available at http://flic.kr/p/9wzs6o under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Dill (edible flowers)

Adapted from ‘Măche and Mixed Greens Salad with Kohlrabi, Cucumber, Dill Flowers, and Ciabatta Croutons’ by Emilie Hardman available at http://flic.kr/p/56YgJv under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Mint (with tea)

Adapted from ‘202-365’ by F Delventhal available at http://flic.kr/p/8kEc6L under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Mint (in smoothie)

Adapted from ‘Smoothie and Toast’ by bricolage 108 available at http://flic.kr/p/PUiqq under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Mint (with fruit)

Adapted from ‘Fruit Cup’ by yugoQ available at http://flic.kr/p/kLGFR under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

108Adapted from ‘Gelato!’ by Juan Carlos Madrigal available at http://flic.kr/p/6yy7tz under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Mint (with dessert)

Parsley (chopped)

Parsley (leaves of flat-leafed parsley)

Adapted from ‘Summer Quinoa Salad (Vegan)’’by Jennifer aka SweetOnVeg available at http://flic.kr/p/cozMz3 under a Creative Commons Attribution; 3.0. (website: http://www.sweetonveg.com/) Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Parsley (sprigs of curly parsley)

Adapted from ‘Pasta Arrabbiatta with chicken, garnished with fresh parsley and parmigiano’ by Ville Majander available at http://flic.kr/p/8LRbcr under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Thyme (individual tiny leaves)

Thyme (young thyme with tender, edible stems)

Adapted from ‘Stracci with roasted butternut squash, mozzarella and thyme’ ’by Blue moon in her eyes available at http://flic.kr/p/9uCKW1under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

?What is a new

herb garnish idea YOU might try?

FREEZING

AND DRYING

Opinions vary on the best way to preserve herbs

Experiment with a small amount; decide which method you prefer. Here are 2 popular methods …

Drying herbs: Dehydrator drying is a fast and easy way to dry high quality herbs because temperature and air circulation can be controlled.* (Follow directions that come with your dehydrator.)

*National Center for Home Food Preservation http://nchfp.uga.edu/how/dry/herbs.html

Adapted from ‘Dehydrator in Motion’ by Tom Higgins available at http://flic.kr/p/5rbMYqunder a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Freezing herbs inoil or water :

• Works best popped directly into cooked foods

• Chop or use sprigs/leaves

• Place in ice cube tray sections with amounts easily used in recipes

• Cover with extra-virgin olive oil or water; frozen oil turns whitishbut changes backwhen thawed

• Cover tray lightly with plastic wrap; freeze overnight

• Label freezer bags with herb type/date; then add herbs

• Some feel this method works best with less tender herbs (i.e. rosemary, sage, thyme, oregano)

• Use in 3 to 6 months for best quality

GOT EXTRA

HERBS?

MAKE AN HERB

BOUQUET!

Sage and coneflowers

More herb bouquets (parsley, dill, sage, lavender, thyme, mint)

Adapted from ‘Herb Bouquet’ by Dwight Sipler at http://flic.kr/p/3bSRkm

under a Creative Commons Attribution; 3.0. Full terms at

http://creativecommons.org/licenses/by-nc/3.0/

Adapted from ‘Herb Bouquet’ by Lindley Ashline at http://flic.kr/p/a19R2Yunder a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Tiny individual bouquets (tarragon combined with flowers

in a shot glass)

?What idea will

you try first with fresh herbs?

“An herb is the friend of physicians and the praise of cooks.” ~

Charlemagne

For more information about herbs:

1. Cooking with Fresh Herbs, http://food.unl.edu/web/fnh/fresh-herbs

2. Colorful Foods Videos, http://vimeo.com/user8347130/videos

3. Recipe Videos, http://www.youtube.com/FCHSdepartmentRCE

4. Get Moving - Get Healthy New Jersey! http://getmovinggethealthy.org

5. http://pinterest.com/alicehenneman/herbs/

6. Growing Herbs, Purdue University, http://www.hort.purdue.edu/ext/HO-28.pdf

7. Growing Herbs at Home, University of Missouri Extension, http://extension.missouri.edu/p/g6470

Thank you to the following people (in alphabetical order) for

reviewing this PowerPoint

• Janet Buck• Lisa Franzen-Castle• Shannon Frink• Adele Huls• Travis Lucas• Jennifer Meyer• Nancy Urbanec

Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of

Nebraska–Lincoln and the United States Department of Agriculture.

Rutgers Cooperative Extension, a unit of the Rutgers New Jersey Agricultural Experiment Station, is an equal

opportunity program provider and employer.

Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not

mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

Healthy Cooking with Fresh Herbs

Health & Medicine

Transcript of Healthy Cooking with Fresh Herbs

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