People worldwide are becoming more adventurous when cooking with fresh herbs. If you are just starting to use fresh herbs in your cooking or need a refresher, these tips for washing, storing, and cooking with herbs will lead you in the right direction.
The History of Herbs
The use of herbs in cooking dates back thousands of years. During that time, it was thought that herbs and spices had properties that were beneficial to human health, but it wasn’t until recent years that scientists established just how good herbs are for one’s health.
Early settlers brought herbs to the new world to use as remedies for illnesses, to store with linens, and to mask the bland flavors or spoiling of food. Colonists introduced each other to the herb gardening style known as “kitchen gardens,” which involved growing herbs, along with vegetables and flowers, in gardens just outside the kitchen door for convenience and safety. To colonists, herbs were as important to their health, and the quality of their food, as were vegetables. The interest in herbs continued through the Revolutionary War to the presidency of Thomas Jefferson, who grew 26 kinds of herbs in his personal kitchen garden. As civilizations continued to grow, so did the understanding of how to utilize the abundant variety of fresh herbs in cooking.
Herbs are the leaves of temperate climate plants; temperate climates have summers and winters of similar length. Examples of herbs include basil, thyme, sage, rosemary, and oregano. Today, herbs often are used in cooking to enhance the flavor of foods without the addition of extra fat, sugar, or sodium.
Buying Fresh Herbs
It is best to buy herbs close to the time when you will use them to ensure their freshness. Also, if possible, buy herbs in small bundles or packages so you will be able to use them before they lose their peak flavor. If buying a small quantity is not an option, split the bundle with friends or family, plan your next week’s meals around the herbs you bought, or dry what isn’t unused!
Look for herbs that are rich in color and aroma. They should smell fresh and crisp, not musty, and shouldn’t be wilted or discolored. If you are unsure of their quality, remove a few of the stems from the bunch. If the stems alone can support the leaves, the herbs are fresh. If the stems wilt, it would be best to pick a different bunch.
Fresh herbs are available at local supermarkets and farmers markets. Stock may be limited in small grocery stores. Herbs come packaged in loose plastic bags, tied in bunches, or in plastic containers. At the supermarket, fresh herbs can be found in or near the fresh vegetable section.
Storing Fresh Herbs
The longer herbs are stored, the less appealing and flavorful they become. If you buy herbs a few days before you will use them, it is important to refrigerate the herbs properly to conserve their color and flavor.
Make sure any ties or rubber bands are removed from the herb bundles before storing. Throw away leaves that are discolored or limp. In order to extend the freshness of the herbs for about one week, cut the stems diagonally as if you were cutting flower stems. Place the newly-cut stems in a jar, vase, or tall glass with one to two inches of water. Cover the herbs with a plastic bag, leaving space for air to circulate. Another way to store herbs is to simply place them in an open or only partly-closed plastic bag or container. Whichever method you choose, be careful to avoid crushing your herbs. Also, store your herbs in the warmest part of your refrigerator to avoid the possibility of freezing.
If you don’t plan on using the herbs within a week of purchase, it may be best to freeze them. You can follow these easy steps for freezing fresh herbs from the National Center for Home Food Preservation:
- Wash, drain, and pat dry with paper towels.
- Wrap a few sprigs or leaves in freezer wrap and place in a freezer bag.
- Seal and freeze.
Another effective way to freeze herbs is to chop them, put them in ice cube trays, cover with water, and freeze. The ice around them seals out air and helps preserve their flavor and aroma. Thaw as many cubes as needed for your next dish.
Make sure to label the freezer bag with the name of the herb and the date. Fresh herbs tend to lose their color and become wilted during freezing, causing all herbs to look the same. Herbs that have been frozen are generally used in cooked meals rather than as a garnish because of their appearance.
Cooking with Fresh Herbs
Many people are hesitant when it comes to cooking with fresh herbs because they are unsure of which ones and how much to use, how to prepare the herbs, and when to add during the cooking process. However, using fresh herbs when you cook is a great way to minimize unhealthy food additives, especially salt, and add new flavors to your classic dishes.
There is no general rule about how much to use. Most recipes specify an amount in the list of ingredients. Keep in mind that it is okay to use more or less than the recipe calls for, but until you know how your taste buds will react to the flavor of the herbs, it is best to start with small amounts and add more if desired.
If you don’t have a recipe to follow, start with ¼ teaspoon and add more as needed to reach your ideal flavor. You don’t want the herbs to overpower the other flavors in the dish. When doubling a recipe, do not double the herbs or spices. Increase their amounts by 1½. If a recipe calls for dried herbs, you can substitute fresh herbs. Dried herbs are stronger than fresh herbs so you will need to use more of the fresh herbs. If the recipe calls for 1 teaspoon of dried, crushed herbs or ¼ teaspoon of powdered herbs, use 3 teaspoons (1 tablespoon) of fresh.
10 Fresh Herbs with Great Health Benefits
1. Basil
If you thought basil was meant only for making pesto or sprinkling on pizza, think again. Basil is the family name of more than 100 different species. Two of its best-known varietals are sweet basil and holy basil. Researchers who studied sweet basil found that it could help control blood pressure and that its fragrance eased stress and relieved anxiety. Clinical trials focused on holy basil found that participants experienced reduced stress, anxiety, sexual problems and depression. Both studies were done in a lab, however, so the benefits may not translate to at-home use.
Tip: As with other fresh herbs, add basil late in cooking; it loses its flavor if cooked too long.
2. Dill
Dill is known for its feathery foliage and seeds, and both are used in pickling and cooking. The seeds spice up pickles, flavor borscht and complement fish. Dill has far more going for it than that, however. Researchers at Penn State University recruited 71 men and women with risk factors for heart disease and provided daily meals seasoned with about a teaspoon of added herbs and spices, including dill. After 12 weeks, the participants had both lower systolic (upper number) and diastolic (lower number) blood pressure.
Tip: If you want to get rid of bad breath, chew a handful of dill seeds
3. Garlic
Although widely used as both an herb and a spice, garlic — a member of the lily family — is botanically a vegetable. Its pale yellow flesh has been hailed for its ability to fight off the common cold. (Though research hasn’t caught up with grandmother’s advice.) Some research has found garlic helps reduce blood pressure and prevent hardening of the arteries.
Tip: To activate its health-promoting compounds, chop or crush garlic five to 10 minutes before cooking or adding to other ingredients.
4. Ginger
Some call ginger an herb, others a spice, but no matter what you call it, it’s got a slew of impressive health benefits. Research has found that ginger can ease the pain of knee osteoarthritis, quell the queasiness of motion sickness and seasickness, improve muscle recovery after exercise and reduce high cholesterol. Ginger may even helps at the dentist’s office. Patients who had an impacted molar removed found powdered ginger as effective as ibuprofen in controlling pain after surgery.
Tip: The juice left from grating ginger has a lot of flavor. Save the juice and include it in your recipe.
5. Lavender
Although it’s an edible herb, most research on lavender focuses on its fragrance. The scent of lavender, a member of the mint family, can relieve anxiety, improve sleep and melt away irritability and stress, according to several studies. Trying to fall asleep? A small bag of lavender blossoms slipped under your pillow at night calms the nervous system by lowering blood pressure and heart rate, relaxing you enough to lull you to sleep.
Tip: If you want to use lavender as a cooking or cake-decorating herb, be sure it’s designated as culinary grade. Start out with a small amount; lavender can overpower a dish if you use too much.
6. Lemon balm
The wrinkled heart-shaped leaves of this perennial herb were used as far back as the Middle Ages to reduce stress, relieve anxiety and provide a good night’s sleep. It seems to work as well now as it did then. Lemon balm can bring on a feeling of calmness and lift a feeling of negativity, according to a study in the journal Psychosomatic Medicine. Combined with other soothing herbs such as valerian and chamomile, it can promote relaxation.
Tip: This minty herb can help heal cold sores and relieve itchy bug bites. Soak 2–4 teaspoons of crushed leaves in a cup of boiling water for 10 minutes. Cool. Use cotton balls to dab the tea on the sores throughout the day.
7. Oregano
Its minty flavor and aroma make oregano a winner when it comes to flavoring everything from tomatoes to potatoes. Along with bringing out the best in food, oregano offers some useful health benefits. The leaves are rich in carvacrol, a compound that has proved effective against norovirus, a highly contagious stomach bug. In addition, oregano tea can help boost the immune system and help the body fight infections.
Tip: To make oregano tea, mash the leaves of a sprig of oregano in a mug, pour in a cup of boiling water, let steep for five minutes, remove the leaves, add lemon juice and honey to taste. Enjoy!
8. Rosemary
Rosemary is a rich source of several antioxidants and anti-inflammatory compounds that may boost the immune system and improve circulation. This piney herb also contains naturally occurring chemicals that can help keep blood sugar in check, important in controlling diabetes. Carnosic acid, an antioxidant abundant in rosemary, helps protect brain cells from age-related changes such as deteriorating verbal skills and increased difficulty in learning new information, says Chris D’Adamo, director of the Center for Integrative Medicine at the University of Maryland. He adds that rosemary contains other compounds that may also contribute to improved memory.
Tip: Rosemary has an assertive flavor, so go easy when you add it to food.
9. Sage
Sage, an evergreen shrub, is a member of the mint family. Its distinctive velvety leaves have a minty, cool fragrance. According to a study in the Journal of Traditional and Complementary Medicine, sage tea has been customarily used to treat bronchitis, cough, asthma and more. One study concludes that sage can help memory and elevate mood and alertness. As if that’s not enough, it some research has found that drinking sage tea improves levels of cholesterol and triglycerides among people with type 2 diabetes.
Tip: A little sage goes a long way, so use it sparingly when seasoning food.
10. Thyme
As far back as the Middle Ages, this hardy member of the mint family served both as a kitchen staple, providing an earthy flavor to food, and as an herbal medicine to ease bronchitis and relieve coughs. According to researchers at New York’s Mount Sinai Health, several studies suggest that thyme hasn’t lost its healing powers; it still works to soothe inflamed bronchial tubes and quiet coughs.
Tip: To help get rid of a nagging cough, brew a cup of thyme tea. Steep two or three sprigs of fresh thyme (or dried leaves if you don’t have fresh) in boiling water for a few minutes, strain, and add a squeeze of lemon juice and a touch of honey.