How herbs can help in health, flavor

This piece is sponsored by Avera.

What you eat provides information to every cell in your body.

“The right foods in your diet can optimize your health, but too many foods of less nutritional value can contribute to oxidative stress and inflammation,” said Katherine Thomsen, RD, LN, Avera registered dietitian, “which can increase the risk for chronic disease.”

With that in mind, we should seek healthy, whole foods. Herbs are whole foods that often are overlooked but have many beneficial properties.

Herbs have abundant sources of plant compounds that fight infection, inflammation and oxidative stress, or effects of free radicals, in our bodies. Fresh herbs contain many of the same vitamins, antioxidants and minerals as vegetables in a very low-calorie but flavorful package.

Health benefits of herbs

Here’s a snapshot of the claimed health benefits you could reap from popular herbs:

• Basil contains eugenol oil, which can have a positive effect on infections in the body.
• Cilantro is high in folate, which helps in the formation of DNA and RNA, and vitamin C, which assists in wound healing.
• With its oil components of carvacrol and thymol, oregano’s infection-fighting properties can help deter bacterial, viral, fungal and parasitic risks. It also supports healthy cholesterol levels and metabolism.
• Fennel, packed with beneficial plant chemicals, can soothe gastrointestinal discomfort and is a strong anti-inflammatory.
• Rich in flavonoids, or antioxidants, parsley can help protect you from cancer and heart disease. It contains apigenin, a plant chemical that boosts your body’s detoxification.
• Studies have shown that rosemary aids in memory, brain speed, cognition and concentration.
• Sage also has brain benefits by improving your mood and memory.
• Thyme contains thymol, a phytochemical recognized for its antioxidant, anti-inflammatory and antimicrobial activity.
• Packed with its powerful aroma, allicin, garlic offers a potent anti-inflammatory agent that has been studied for its cholesterol-controlling benefits and cancer prevention.

“We don’t yet know all of the ways that herbs can help our bodies,” Thomsen said. “The key is to find the aromas and tastes you enjoy and start experimenting in the kitchen.”

How to add herbs to your cooking

Cooking with herbs takes practice, but with these hints, you’ll feel like a real chef! Learn which herbs are found often in cuisines and dishes, as well as vegetables to use alongside these herbs.

• Basil: Popular in Italian dishes, basil is good in pesto or to add to pasta, salads and meat dishes. Vegetables: eggplant, beets, zucchini, tomatoes, bell peppers and corn.
• Cilantro: Often found in Asian, African and Central American cuisines, cilantro is used in salsa, curry dishes, fish and chicken recipes and bean dips. Vegetables: tomatoes, eggplant and cabbage.
• Oregano: Along with basil, oregano provides an Italian flavor and often is paired with eggs, pizza and pasta. Vegetables: artichokes, bell peppers, zucchini, tomatoes, green beans, eggplant and corn.
• Parsley: Adds a fresh taste to dishes, and can be sprinkled on potatoes and used in marinades, dressings and pasta salad. Vegetables: Brussels sprouts, carrots, celery, cucumber, peas, radishes, winter squash and tomatoes.
• Thyme: As a versatile herb, thyme has a woodsy-warm flavor and can be added to roasted vegetables, marinades, casseroles and eggs. Vegetables: carrots, parsnips, mushrooms, potatoes, peas, corn, squash, cabbage, sweet potatoes, eggplant and cauliflower.
• Dill: Often used to make pickles, dill also can be added to seafood, potato salad, omelets and cream cheese spreads. Vegetables: asparagus, cucumbers, broccoli, carrots, cabbage, green beans, peas, summer squash and spinach.

Grow herbs in your garden

Along with tomatoes and cucumbers, don’t forget to add your favorite herbs to a section of your garden. These herbs are favorable to a Midwest climate: basil, cilantro, oregano, parsley, fennel, rosemary, sage, thyme and garlic.

“If you live in an apartment, you can grow herbs in a pot and set them in your window,” Thomsen said. “Growing herbs is rewarding and allows you to garden in small spaces.”

You also can enjoy your herbs year-round. Harvest them at their peak, and follow this storage technique:

• Chop your herbs, and divide them using ice-cube trays.
• Cover them with olive or avocado oil, and freeze them.
• Store the frozen herb cubes in large plastic bags in your freezer.

“You’ll have convenient flavor that’s as easy as pulling out of the freezer each time you want to add flavor to your cooking,” Thomsen said.

Interested in personal nutrition counseling? Schedule an appointment with an Avera registered dietitian.