From Bland to Bold by Cindy Weinberger MS, RD

Health & F tness

From Bland to Bold

By Cindy Weinberger MS, RD, CDN

The first week of May is National Herb Week. Most of us have herbs hidden away in the back of our spice cabinet somewhere that may get pulled out occasionally to add to a recipe. Herbs take the flavor of your food from bland to bold. Since we should be limiting salt in our diet, herbs are a great way to add flavor to food while simultaneously getting many health benefits. Herbs and spices contribute delicious taste, zest, and color to food without adding salt, fat, or sugar. Cooking with herbs and spices is also a great way to introduce a variety of flavors to children while helping foods look more appetizing.

The terms “herbs” and “spices” are often used interchangeably and are sometimes referred to as “seasonings,” however, they are quite different. Herbs are the leaves of low-growing shrubs such as parsley, cilantro, chives, thyme, basil, oregano, rosemary, and more. Herbs can be purchased fresh, dried, or frozen. Spices come from other parts of the plants and trees such as from the bark, roots, buds, seeds, berry, or fruit. Spices include cinnamon, ginger, onion, garlic, cloves, black pepper, paprika, and so much more.

Here’s more of the commonly used herbs which offer great flavor and health benefits:

Dill: Dill originated in the Mediterranean and southern Russia. Dill has a nice amount of beta-carotene which promotes eye health. Dill also has antibacterial properties and helps settle the stomach. However, dill loses its nutrients when cooked so it’s best to use dill in fresh foods or foods cooked at low temperatures. Dill is a key ingredient in pickles and is great in cucumber salad, eggs, potatoes, fish, dips, and dressings.

Mint: Mint is also popular in Mediterranean, Moroccan, and Middle Eastern cuisine. Mint has a sweet, cooling effect on the palate. It is commonly used to alleviate digestive issues and reduce nausea. Mint can range from mild spearmint to strong peppermint. Since mint is not so common in the U.S., many simply enjoy mint in their tea, however, mint tastes great in dark chocolate, desserts, and in meats, if you’re adventurous.

Rosemary: Rosemary is native to the Mediterranean. Rosemary has a high concentration of the antioxidant carnosol and has shown to have benefits in cancer treatments. Rosemary tastes great with roasted meats and potatoes.

Thyme: Thyme and rosemary complement each other in many recipes. Thyme has generous amounts of vitamin C which helps boost the immune system. Similarly, swishing thyme water around your mouth can help treat gum infections. Vitamin C is essential for gum health and healthy teeth. Thyme adds great flavor to soups, meats, roasted chicken, fish, mushrooms, tomatoes, and potatoes.

Cilantro: Cilantro is commonly used in Thai, Indian, and Mexican cuisine. Cilantro has a lot of vitamin A which promotes good eye health. Cilantro has a strong and smell and flavor which you either love or hate. If you love it, like I do, you’ll find yourself throwing cilantro into just about anything, primarily salads.

Basil: Basil is a staple in Italian cuisine and pairs well with cheeses, tomatoes, pasta, eggs, garlic, and fish. Basil has anti-inflammatory and anti-bacterial properties. It’s actually used as a medicinal herb in parts of Asia.

Parsley: Parsley is a staple in Middle Eastern and Moroccan foods, however, it’s probably familiar to many Americans as well. Parsley can be used in many dishes

especially fish, soups, and salads. Parsley tastes especially good with lemon and garlic. Parsley is also a key ingredient in juices these days. Parsley has a ton of Vitamin K –50% of the recommended dietary allowance (RDA) for adults. Vitamin K is essential for blood clotting and anticoagulation.

Additional ways of adding flavor to foods are using seasonings, rubs, and marinades. Seasoning blends include a mixture of spices and herbs such as seasoning salt, Italian seasoning, and taco seasoning. Rubs are a mixture of spices and can be wet or dry. Wet rubs usually have a bit of oil or other moist ingredients such as mustard or a sauce. Dry rubs are mixtures of several dry spices and herbs that are rubbed into the surfaces of meat, poultry, fish, or vegetables. Marinades are used to add flavor and tenderize meats and poultry. They generally contain herbs and spices, oil, vinegar, ketchup, mustard, or barbecue sauce.

Most of these herbs are not only delicious when added to dishes. When combined together, they make a scrumptious bundle and blend of flavors. As seen above, you can mix herbs with other herbs or mix herbs with spices and sauces. Be adventurous and add new flavor and variety to your menu with herbs. You don’t have to get fancy. Using herbs can be as simple as adding mint to lemon water. All herbs are packed with vitamins, minerals and most are rich in antioxidants and have anti-inflammatory and anti-bacterial properties which help fight disease and promote overall good health. So, pull put those herbs from the back of your spice cabinets and get started.

Herbs and spices contribute delicious taste, zest, and color to food without adding salt, fat, or sugar.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@ gmail.com. Follow us on Instagram @ EatBetterandFeelBetter.