Herbs were part of the first gardens on Faribault Daily News

Are you ready to plant a garden? Don’t forget to include planting herbs in your garden or container. Herbs have been grown and cultivated for thousands of years, as far back as 5000 BC. Some herbs have surprising health benefits, which may make herbs the original functional food.

Ancient healers used herbs as a remedy to treat various conditions and for overall good health. Herbs are a rich source of antioxidants, similar to fruits and vegetables, when compared on a weight-for-weight basis. Adding herbs when cooking is also a great way to add flavor, yet cut back on fat or sodium, making recipes healthier. Some herbs help reduce bacteria levels in foods, acting as a natural preservative.

Remember when using fresh herbs to add them toward the end of cooking. A good rule of thumb when using fresh herbs in place of dried is to use two or four times more fresh herbs. You too can enjoy the flavor of herbs and the health benefits:

Basil: Most commonly used in Mediterranean and Asian cuisine. Add to salads, linguine and other pasta dishes. Take the leaves and crush them in your hand or snip with kitchen scissors to release their sweet aroma and taste. Basil grows easily in Midwest gardens, is rich in antioxidants and acts as an anti-inflammatory.

Oregano: Known as the “pizza herb,” oregano, along with basil, gives food an Italian flavor. Oregano adds a wonderful flavor to pizza, pasta, egg and cheese dishes. Try sprinkling a dash of oregano on fried eggs instead of salt, or sauté fresh vegetables in olive oil with garlic and oregano. Has antioxidant and anti-microbial benefits.

Chiles: Woodsy and warm flavors will penetrate even the most humble dish with a snip or two of chili peppers. Big chiles tend to be milder, while small chiles are the hottest. All chiles grow well in home garden plots. In the fall, hang the plants upside down to dry. Chili peppers contain capsaicin, responsible for the “heat,” which is a powerful antioxidant that may help lower bad cholesterol and rev up metabolism, and also help with stomach health.

Parsley: Eating parsley will freshen your breath and perk up the flavor of many dishes. Sprinkle chopped parsley on spuds, toss into marinades and dressings, blend into tabboule and add as a seasoning to almost any type of pasta salad. Has concentrated chlorophyll levels, which is thought to help “filter” and maintain health of the stomach, small and large intestine. It is filled with nutrients such as vitamins A, C and K. Parsley grows well in gardens.

Cilantro: Often used in Mexican, Asian and Middle Eastern cooking. It tastes like a sweet mix of parsley and citrus. Cilantro should be crushed or torn into tiny pieces before adding to recipes. It goes very well in salsa and bean dip. It is an antioxidant and aids digestion.

Dill: Used in cuisine with seafood, dipping sauces, potato salads and dishes, vegetables and pasta dishes. Has anti-microbial and antioxidant health benefits.

Lemon Basil

Halibut

(Serves four)

2 tablespoons fresh lemon juice

3 tablespoons olive oil, divided

1 teaspoon Dijon mustard

4 teaspoons chopped fresh basil

1 teaspoons freshly grated lemon peel

1 1⁄2 teaspoons minced fresh garlic

Salt, to taste

1 1⁄2 pounds halibut fillets

Black pepper, to taste

1. For sauce, in a small bowl whisk together lemon juice, 2 tablespoons oil plus mustard, basil, lemon peel, garlic and salt to taste; set aside.

2. In a large nonstick skillet heat remaining 1 tablespoon oil over medium-high heat. Season fillets with salt and pepper to taste; add to skillet. Cook 4 to 6 minutes per side or until fish flakes easily with a fork. Drizzle with sauce and serve immediately.

Nutrition facts per serving: 300 calories, 15g fat, 2g saturated fat, 60mg cholesterol, 130mg sodium, 1g carbohydrate, 0g fiber, 39g protein

Source: Hy-Vee recipe of month, Try-Foods International

For more information on herbs, talk to a dietitian.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

— Ayn Pavek is a registered dietitian at the Faribault Hy-Vee store. She can be reached at 1177dietitian@hy-vee.com or 334-2085.

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