Fresh Herbs Mindful Eating
When hungery do you think about how what’s on your plate can harm or help your health?
Read our featured artical on freash Herbs for great ideas!
A chef’s guide on how to store, use, and handle
Table of Contents Fresh Herbs A chef’s guide on how to store, use, and handle fresh herbs to pack a punch of flavor in any dish. Learn how to prepare, chop and even dry these savory, scrumptious gems from the garden or grocery store. By Amanda Powers Becoming A Mindful Eating Master Eating seems to have become just another task that we have to squeeze in during each busy day. Conversely, mindfully eating can enhance the eating experience while helping control weight. By James Jackson A New Way to Grill! Are hamburgers and hot dogs losing their appeal at your backyard barbecue? It doesn’t have to be hard or expensive to be great and memorable! By Chevy Morrison
p4
Fresh Herbs
fresh herbs to pack a punch of flavor in any dish By Amanda Powers
which herbs pair well with which foods.
Become a Mindful Eating Master
By James Jackson Are you a chef that uses them as
Whether eating while working, cruising the internet through lunch hour or having
Activities such as driving or working at
the TV on during dinner, multitasking
our desks are often paired with eating.
while dining often leads to over eating.
We have become a nation of multitaskers.
Conversely, mindfully eating, or savoring
In fact, nearly 2/3s of American people
each and every mouthful, creates an
“Once we begin eating, the brain’s
awareness of all that we are consuming
primary function it Is to signal
while enhancing the eating experience.
when the body is full. If the brain is
Eating seems to have become just
multitasking while we are eating, the
another task on our to do list that we have
full signal may not be received by the
to squeeze in during each busy day.
brain.”
How often do you grab breakfast on the
regularly eat in front of the television for
run, attend lunch meetings, or munch on
dinner.
hors d’oeuvres at an after hour gathering,
Obesity is becoming an epidemic. It
where work is the central focus, and food
is now essential to take a closer look at
Fresh and Fast Family Salads Fruits, veggies and more. Cut up, diced up and sauced up in a way the entire family can enjoy! By Emily Poseneck
is used as bait to gather people there?
how we eat as well as to what we eat. In
Our Chef’s Chose the Top 15 Salsa Recipes From fresh tomato salsa to black bean, cucumber and fruit variations, these party favorites are on punch out cards ready for your recipe file.
this rush too. School lunch periods now
negated, and mind-body connection
provide just 7 to 11 minutes on average
broken by mindlessly devouring our food.
for students to eat. Since it takes nearly
While we don’t completely understand
On the average, folks in the United
something other than a sprinkle decoration
Speed is not the only problem.
addition to gastric issues and bloating,
States 2 ½ to 3 hours a day watching
mindless eating literally feeds overeating
television, while spending under 1 ¼
and obesity issues. The assessment
hours – total – eating. Children are feeling of hunger and fullness is completely
20 minutes from the time we start eating
how the body comes to feel hungry and
for our brain to send out any signal of
full, we do know that our body does
fullness, we Americans are simply eating
send signals when food is needed or
too fast, and thus eating too much.
desired. These signals work with the
for dishes? Do you know when and how to add them during cooking? These are valid questions, and once you know the answers I know you will find yourself reaching for I am an herb fanatic. I’m so crazy about herbs that I have been known to raid public gardens in search of a
bundles of herbs more often, while seeing less of them go out with the trash.
sprig of oregano, rosemary or the all illusive thyme just to keep myself in supply of my favorite fragrant foods.
Purchasing fresh herbs You’ll find herbs packaged in a variety of ways
Fortunately, those days are gone, as I’m lucky
when you go to the supermarket: secured by rubber
enough to have a garden of my own filled with all
bands in bunches, loosely packed into a small
of my favorite staples: Thyme, chives, purple sage,
plastic boxes, or sometimes they are actually live and
lavender, savory, spearmint and even more. And for
growing in small containers. No matter how the herbs
any herbs that I can’t get to grow in my garden, I know
are packaged, what you want to find are herbs with
have the local supermarket which is well stocked with
intense aromas and vibrant colors. Don’t be afraid to
the hard-to-grows including tarragon and rosemary as
open the boxes and take a sniff! Avoid herbs that are
well as the prolific like marjoram and basil.
yellow or limp, watch for black spots and be sure to return those that don’t smell appetizing or totally fresh
Many professional and amateur cooks are
to where you found them. I love field grown herbs –
intimidated by the abundant choice of herbs that has
particularly basil, parsley, mint, dill and cilantro. They
now become available – for me, it’s a dream come
are commonly available and so much better than the
true! Unfortunately, I commonly see folks buying fresh
greenhouse veriety as they are so much more fragrant.
herbs, using a few leaves and then forgetting what is
How can you tell the difference? The stalks and leave
left of the bunch until it is limp or spoiled or dried out.
are visibly stronger and they are generally larger
How can we let these fragrant treasures expire in our
overall. There are those who prefer a more tender
produce drawers? We can’t – and the cure is to learn
(greenhouse) herb because they make a delicate and
how to store and handle them, along with learning
lovely garnish, and can be used right out of the bag. pg3
to create an Asian stock, while parsley
store your treasures, trim the root ends
grit or grim, then move them to a sieve. If you find the
marjoram or thyme and have it show up in the background,
root is typically found in traditional
and wrap loose bunches in dampened
bottom of the wash bowl is covered in sand or dirt, it is
add a sprig at the beginning. Crushing the sprig will allow a
Jewish chicken soup).
paper towels. Refrigerate in an airtight
wise to repeat this process until the water is clear. Gently gentle release of flavor oils. This is perfect for herbs used in
plastic container or heavy plastic zip
blot the plants dry by rolling in clean paper towels or spin slow cooking stews, soups and sauces. I would suggest that
baggie that is filled with a bit of air. (The
them in a salad spinner and you are set.
If you are making pesto, having a very sharp blade in your food You might explore other area
air cushions the herbs.) I tend to prefer
processor is key, so that the ingredients a plastic container where the herbs can
later. Tools are important
are cut, not crushed. If your blade is
Eastern, Asian and Latin stores
dull, bring it to a knife sharpener – they the herbs to the warmest section of your
tender herb leaves and stems, so
frequently have higher quality
can help you with that. The order in
refrigerator (most often, this is the top
having a sharp knife is imperative.
herbs and a lower cost than regular
which you put the ingredients together
shelf). Check the package daily and
If your herbs are turning black, it means you need to
Chopped cilantro has a pungent and unmistakable aroma that
supermarkets.
plays a significant role as well. Fats
discard the herbs that have begun to
sharpen your knife. I love using a scissors to snip tender
dissipates quickly, so I add it right after removing my sauces
go first, herbs last. Start with olive oil,
spoil, while using those that look the
herbs like chives. It allows for snipping perfectly small
from the heat. This also helps to retain the brilliant green color.
then garlic, then pine nuts. Puree this
least perky.
amounts and successfully cleanly cutting through stringy
You can really emphasize a flavor by adding the herb both
Many hardy herbs like marjoram,
Dull knives crush and bruise
“Monterey Jack or Asiago cheese, a bit of green chile and cilantro? Sounds great, doesn’t it? “
markets for herbs too. Middle
LC is required for fragile herbs
be stored without being crushed. Move
you leave the leaves intact and on the stem for easy removal
completely before you add the greens.
fibers.
Chop an herb and add it near the end of cooking time to bring the flavor to the fore front.
at the beginning and end of cooking. My famous marinara
sage and rosemary can remain
Once the greens are added, process
If you would like to freeze your herbs,
fragrant and green for two weeks
everything for just a short time so the
protect them with fat by making an herb
or more, as long as they don’t get
herbs stay cool and their good green
butter or pesto (you don’t need to add
to cooking time as you
wet and are refrigerated. Tender
color remains.
cheese) or you will have a slimy black
can. If you must chop
mess.
them in advance, cover
Make a point of reserving unused portions of herbs when
the container they are in
your recipe asks for just a part of the plant. There are many
with plastic wrap punched
time-tested combinations of foods and herbs, and a little bit of
with a few air holes and
research will introduce you to some long lost pairings. Here
herbs including tarragon, chervil, dill, cilantro and basil require attention
sauce hosts whole basil sprigs at the start and then shredded Cut herbs as close
Pesto, which is actually the Italian
so they don’t freeze or blacken in
word for paste, doesn’t have to be
the refrigerator. Here’s how to keep
made with just basil. How about
Cleaning herbs Excess moisture shortens an herb’s
tender herbs looking and tasting their a Southwest pesto, created from
shelf life considerably, so it is suggested
refrigerate. They will last for a day or so this way, but be
best:
pumpkin seeds, garlic, Monterey Jack
that you wash the plants right before you
sure to give them the sniff test before using – particularly
or Asiago cheese, a bit of green chile
use them. Ideally, actually, don’t wash
dill, cilantro, parsley and basil which are very perishable
other fastener.
and cilantro? Sounds great, doesn’t
them at all. I generally don’t unless I feel
once they are chopped
2.
it? Walnuts, parsley and sage combine or see sand or dirt. Greenhouse grown
1.
Remove rubber band or any Trim the lower parts of the
.
“Excess moisture shortens an herb’s shelf
leaves as a finish. Yummy! Use the entire herb
are some simple examples: Tender stems work well in soups and stocks, while heartier stems are terrific on the grill. Chicken stock and fish fumet come alive with tender stems added as a foundation flavor.
stems, including the removal any
to make a great pesto to add to hearty
herbs are almost always clean enough
life considerably, so it is suggested that you
Be careful though – particularly with very green herbs like
roots. This actually prevents wilting at
white bean soup in the winter time.
for use without washing.
wash the plants right before you use them.”
cilantro, dill and parsley. A little goes a long way with these
the top.
Herb storage
3.
Save prominent or large roots
to flavor soups or stocks (Cilantro roots and leaves can be chopped up pg4
A gentle bath in a large bowl of cool First of all, don’t wash your herbs until you are ready to use them. To
water is the best way to wash herbs. Swish them in the water to release any
Cooking with herbs You must determine the role herbs will play in your dish to determine when to add them while cooking. If you want to utilize a strong, resinous flavor like savory,
guys! Try adding strong woody stemmed herbs to your grill instead of wood chips for some extra flavor. Hot smoking food combines slow cooking with a covered grill, allowing smoke to penetrate the food. Rosemary stems are thick and
pg33 pg5
hard enough to support a New York side to me, and though the blossoms tarragon, oregano and basil means
central nervous system and brain, and can actually be caused
through your mind go, without giving them any of your attention.
strip steak – a favorite recipe from
of Chinese or garlic chives are pretty, they must be dried quickly so as
by many triggers including our mood and other psychological
Continue to focus on the apple. How does it taste? What
my days in the restaurant. Thyme,
they are much too
not to mold. A paper bag works
states. Once we begin eating, the brain’s primary function it Is
texture do you feel? Is it warm or cool on your tongue? Pay
terrifically to aid in this. Punch
to signal when the body is full. If the brain is multitasking while
attention to every sensation going on in your mouth.
holes in the sides of the bag so air
we are eating, the full signal may not be received by the brain.
marjoram, savory, and sage stems also work very well. How about an elegant and
Drying herb
If you’d like to preserve your herbs can circulate through it and then
In fact, if the brain does not receive specific messages, such
feels like. Again, your mind may want to wander off, but you
as taste and satisfaction, it may actually fail to recognize that
can bring it back to this moment and the feeling of chewing. Notice each and every movement of your jaw.
even further, consider drying them.
frying herb leaves? Try fried curly
It’s as simple as exposing the seeds, in the bag by binding them to the
any eating has occurred at all. The brain will continue to send
or flat-leaved parsley on your next
leaves or flowers to dry, warm air,
top with a rubber band. Place
out signals of “I am hungry,” which increases the tendency of
fish or seafood dinner. Crab cakes
by leaving the plants in a ventilated
the bag in an open, airy place,
overeating.
present to the textures as they transition from form to form
with tomato sauce can be garnished area as moisture evaporates. Most
knowing any leaves or seeds that
Practicing Mindful Eating
and how subtle the movement is from chewing to preparing to
with lovage leaves that have been
unfortunately, sun drying will rob the
fall will stay within it. When the
fried. Try dipping sage leaves into
delicate plants of both color and
leaves are dry and crispy enough
mean that you are aware of which foods are on your plate, but
pastella (Italian flour and water
flavor, so it is not recommended.
to crumple between your fingers,
actually you are aware of having an eating experience. Moment
from the front to the back of your tongue, and the front to the
batter) and then frying them in olive
they are ready. You can pack and
by moment, we focus on being present to eating, creating an
back of your throat. Remain
oil to complement your next fritto
store the leaves and stems whole or
awareness of sensations such as chewing, swallowing, and
with the apple until there is no
misto (meat, veggies or seafood that
crumpled. If harvesting seeds, the
actually tasting our food. Meditation, relaxation, and breathing
longer any sensation of food
are batter-fried).
husks can be removed by rubbing
exercises are other examples of mindfulness. If you’ve ever
remaining in your mouth.
the pods between your hands and
practiced any of these, you’re familiar with the tendency of the
blowing the chaff away. Airtight
mind to wander. The same thing happens when we sit down
containers stored in cool, dark, dry
at a meal. However, as we begin to practice mindful eating, we
perfumed blossoms like blue-violet sage or borage and the season they are growing in. They are terrific,
If you are growing your own plants, areas work best to protect the color the best time to pick them for drying
and fragrance of your herbs.
colorful salad garnishes, while other is in the bursting bud state – this is more savory blossoms like purple
right before the flowers open. Pick
rosemary, lavender-blue summer
the herbs after any morning dew has
When cooking, use ¼ to 1/3
Mindful eating means eating with awareness. That doesn’t
6.
Swallow the apple now, following the movement of it
Now – deep breath in.
Deep breath out. When you have both
actually chewing, biting, and swallowing with intension.
change? Was it hard to move so slowly? Did the apple
This is a new concept for many, so here is an exercise that practice.
with chives and pasta with a
As with our fresh herbs, wash as
to 4 times stronger than the fresh –
browned butter sauces… Sprinkle
described above only if necessary.
and enjoy!
herbs such as lemon balm, mint,
5.
did you notice? Were you bored? Did the taste of the apple
called for in a recipe – they are 3
blossoms tend to be on the bitter
swallow.
can redirect our awareness to the flavors we are experiencing,
savory or white time mix wonderfully evaporated so as to minimize wilting.
The high water content in tender
Do you find that you want to swallow the apple? Stay
completed the exercise discuss your experiences. What
can be practiced with a friend to build a new mindful eating
– wonderful. Marjoram and basil
4.
can notice our minds drifting off without judgment. Instead, we
dried herbs to the amount of fresh
with fresh goat cheese or Parmesan
dissolve or remain intact? We are not suggesting that all meals should be consumed this methodically – that’s not the point of the exercise at all.
Begin by giving a slice of apple to each person. Partner
Instead, the hope is that you discover valuable things about
A reads the instructions below while Partner B completes the
your own eating habits and can incorporate the principles
exercise, and then you switch. Here we go.
outlined here to become a more mindful eater. You might begin
1.
Take a small bite from the apple slice, but do not chew
or swallow. Simply bite and close your eyes. 2.
pg6
Now chew – slowly though! Just notice what chewing
crunchy garnish made by deep-
Become familiar with sweetly
suspend a small bunch of herbs
3.
Focus on the apple. Let any random ideas running
with a short version of the exercise by using it for the first bite of each meal. Doing so will set a firm intention of being mindful throughout the course of the entire meal.
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