The appearance of fresh herbs at the store or in the garden is one of the first telltale signs of spring, although many varieties are available year-round. These plants are known for their strong, pungent leaves, which can be a healthy way to add flavor to recipes.
And they usually add more than that, because most fresh herbs contain vitamins C, A, and K, and plant compounds called polyphenols, according to Michigan State University. Polyphenols have antioxidant, anti-inflammatory, anti-cancer, and neuroprotective properties, according to a review in the September 2018 Frontiers in Nutrition.
While the terms "herb" and "spice" are often used interchangeably, herbs come from the leaves of a plant, and spices may come from any part of a plant or tree, including the bark, flower, root, seed, or stem, per Almanac. Both herbs and spices are used to add flavor to foods without extra fat, sugar, or salt, and both have been linked to health benefits. For instance, participants who consumed a little more than 1 teaspoon (tsp) of herbs and spices daily improved their blood pressure within four weeks, in a study published in the American Journal of Clinical Nutrition in December 2021.
Dried herbs have a longer shelf life, and drying also concentrates their flavor and nutrients, so you need only about one-quarter to one-third of the specified amount of a fresh herb when you choose dried for recipes, according to the National Center for Home Food Preservation.
Dried herbs should be stored in an airtight container in a dark, dry, and cool place away from any type of light, moisture, or heat, according to Kitchn. If your dried herbs have lost their vibrant color and aroma it may mean they've hit their expiration date; as McCormick states, ground and whole leafy herbs last one to three years.
Fresh herbs have a considerably shorter life span, but you can lengthen it with proper storage. Leafy herbs such as cilantro should be kept in a glass of water in the refrigerator, while tougher herbs like rosemary can be rolled in a damp paper towel and then placed in a sealed container in the fridge, according to Food & Wine. You can also chop herbs in a food processor and freeze them with a bit of oil in an ice cube tray, then pop the cubes into recipes as needed.
Soft-stem herbs like parsley, cilantro, and basil can be eaten raw or blended into sauces, soups, or smoothies because they are soft and juicier. Hard-stem herbs like rosemary and thyme can withstand being grilled, sautéed, or baked, according to the Food Network.
Fresh or dried, herbs can add mouthwatering flavor, aroma, and nutritional benefits to any type of dish. These eight recipes will help you get more herbs into your diet.
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