Visit any farmers market this time of year and the aroma of freshly cut herbs will draw you right in. Besides adding a ton of flavor, herbs contain few calories and are brimming with important vitamins and minerals. They also contain a variety of phytonutrients — plant chemicals that help fight and prevent disease. The biggest dilemma you’ll have is deciding which herbs to put in your bag. Here are my top picks and two recipes to get your taste buds going.
1. Parsley
Although there are over 30 varieties of parsley, you’re probably most familiar with Italian (or flat leaf) and curly leaf. In the United States, this herb is commercially grown mainly in California and Florida. You may be surprised to learn how few calories herbs have: 1 tablespoon of fresh parsley contains 1 calorie and 75 percent of your recommended daily amount of vitamin K. It also has vitamins A and C, folate, potassium, iron and calcium. Parsley also contains plant compounds called flavonoids that have been shown to help prevent cancer.
When buying parsley, choose some with bright green leaves that aren’t yellowing or wilting. To store it, wrap it in a paper towel and then it place in a resealable plastic bag in the refrigerator for up to seven days.
2. Cilantro
Although it resembles parsley, cilantro is lighter green in color with softer leaves that have rounded edges. Like other fresh herbs, cilantro is brimming with important nutrients such as folate and vitamins A, C and K for only 1 calorie per 1/4 cup of fresh leaves. Try chopping cilantro and mixing it into rice dishes or into salsa or guacamole. You can also add fresh cilantro to lettuce mixes to create a delicious bed of greens.
Make sure you choose fresh cilantro with evenly colored leaves and avoid bunches that are wilted or discolored. Store it in the refrigerator in a glass of water with the stems down and change the water daily. You can also wrap fresh cilantro in a paper towel and place it in a resealable bag in the refrigerator for up to seven days.
3. Mint
This flavorful herb is at peak season in late spring and hot summer months. With over 30 varieties of mint, you’re probably most familiar with spearmint and peppermint. A full 1/4 cup of fresh peppermint has only 4 1/2 calories and a variety of nutrients including vitamin A, folate, potassium and calcium. Mint also contains numerous antioxidants, which may help prevent cancer and heart disease.
When shopping for mint, choose bunches with evenly colored leaves and avoid those with wilted leaves. Store it in the refrigerator in a glass of water with the stems down and place a plastic bag over the leaves. Store it for up to seven days and be sure to change the water daily.
But what are herbs without recipes that use them? Here are two delicious ways to incorporate some of the herbs in your next meal:
Israeli-Style Salad
Serves: 4
Ingredients:
— 2 medium cucumbers (about 1 pound)
— 1 medium tomato (about 1/2 pound)
— 1 yellow or red bell pepper
— 1 tablespoon olive oil
— Juice of 1 lemon
— 1/4 teaspoon salt
— 1/8 teaspoon black pepper
— 1/4 cup chopped fresh parsley
Directions: Chop the cucumbers, tomato and pepper and place them in a medium bowl. Add olive oil, lemon juice, salt and pepper. Toss well to combine. Gently stir in chopped parsley.
Nutrition info per serving: calories: 71; total fat: 4 grams; saturated fat: 1 gram; protein: 2 grams; carbohydrates: 9 grams; sugar: 3 grams; fiber: 2 grams; sodium: 156 milligrams; cholesterol: 0 milligrams.
Watermelon Panzanella With Fresh Mint (courtesy of my pal, author and registered dietitian Dana Angelo White, who makes this using mint grown from her own garden.)
Serves: 4
Ingredients:
— 4 thick slices day-old bread, cubed (preferably whole-grain)
— 3 tablespoons extra-virgin olive oil, divided
— 3 cups cubed watermelon
— 1 medium tomato, chopped
— 1 cup chopped cucumber
— 2 tablespoons chopped fresh mint
— 1/4 cup crumbled feta cheese
— 1/2 teaspoon lemon zest
— Juice from half a lemon
— Kosher salt
— Freshly ground black pepper
Directions: Preheat oven to 350 degrees F. Place bread on a sheet pan, drizzle with 2 teaspoons of olive oil and season with 1/4 teaspoon salt and a pinch of black pepper. Bake until toasted — about 15 minutes. Cool to room temperature. In a large bowl combine toasted bread, watermelon, tomato, cucumber, mint and feta. Add lemon zest, lemon juice and remaining oil. Season salad with an additional 1/4 teaspoon of salt and black pepper to taste. Toss well and serve.
Nutrition info per serving: calories: 239; total fat: 13 grams; saturated fat: 3 grams; protein: 7 grams; total carbohydrate: 26 grams; fiber: 5 grams; cholesterol: 8 milligrams; sodium: 383 milligrams
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