Fascinated by the cooking style of Jamie Oliver, I became very curious about his delightful liberty with fresh herbs in dishes. I had always known that herbs are healthy, but he definitely took it a notch higher than I was accustomed to. The flavours that filled the home as I prepared Jamie’s recipes coupled with the happy reception around the dinner table made me want to find out more about the fresh herbs for cooking. This turned out to be a quite a journey as I was, for the most part, pleasantly surprised by the wide range of health benefits of cooking with fresh herbs. In fact, I was so impressed, I wasted no time in starting my own herb garden.
In this post, I’m sharing what I’ve learnt on my journey. Just before I get there, however, permit me to side-track a little and say that one more reason why fast foods are so bad for us is because eating it almost takes our digestive system by surprise. Normally, when food is being prepared in the home, the aroma that fills the air allows our digestive system to kick into gear, starting with the process of salivation so that by the time we eat, the rest of the digestive processes flow more freely. That’s also one more reason why home-cooked meals are not only tastier, but healthier.
Back to our topic: fresh herbs add flavor and nutritional value to our food. It also makes food more interesting and transforms ordinary meals into extraordinary ones. Herbs also account for the cultural identity of many dishes. Dried herbs bring along gorgeous flavours and nutritional value as well, and certainly have their place in the culinary world, but fresh herbs have higher anti-oxidant levels.
Adding fresh herbs reduces the need for salt and that already presents a great benefit right there. Cooking with fresh herbs can be useful when one has to cut back on salt, fat and sugar because of health reasons. Culinary herbs are high in disease-fighting anti-oxidants. Studies have shown that adding fresh herbs to a meal significantly boosts the nutritional value by providing the body with an additional source of anti-oxidants. Although there are many herbs with a variety of benefits, the 9 herbs I will cover here all contain top cancer-preventative compounds. Besides cancer prevention, these 9 have an impressive list of other benefits too and I will touch on some of those.
It is important to understand the value of anti-oxidants before one could fully grasp the value of adding herbs to our food. Anti-oxidants are a group of compounds that help prevent cancer, heart disease, diabetes, stroke and also have anti-aging benefits. They work effectively in the body by destroying free radicals which are harmful molecules generated by unhealthy habits and exposure to pollutants in the air.
List of Nine Culinary Herbs known for Anti-Cancer Properties
1. Basil
2. Chives
3. Dill
4. Mint
5. Oregano
6. Parsley
7. Rosemary
8. Sage
9. Thyme
Basil
* Basil boasts with an impressive 53 cancer-preventing compounds
* Great companion to tomato dishes, vegetables, poultry, grilled pizzas, salads, pesto, pasta sauce, peas and zucchini
* The smallest leaves on the top of the plant are the tastiest
Chives
* Contains 22 compounds that prevent initial cancer development, 16 that support anti-oxidant effects on the human body, 12 anti-inflammatory compounds and 10 compounds that indirectly decreases blood pressure.
* It adds a subtle onion flavor to dishes and goes well with tomatoes, egg dishes, soups, sauces, potato salad and baked potatoes, fish, dips and spreads.
* The flowers are great for garnishing
Dill
* Has 47 cancer-prevention compounds
* Compliments tuna salad, omelets, carrots, green beans, potatoes, tomatoes, in yogurt dressing for cucumbers, herb vinegars and cottage cheese
Mint
* Contains top cancer preventative compounds namely Vitamin C, Beta Carotene and others.
* Great with both savory and sweet dishes
* Excellent with beverages, jellies, sauces, marinades for meat and vegetables. Great with buttered peas, fruit salads and teas
Oregano
* An USDA study found that oregano has the highest anti-oxidant activity out of 27 fresh culinary herbs. It contains 48 compounds for cancer prevention
* It compliments lamb, beef, eggs, beans, eggplant, peppers and tomato dishes
Parsley
* Aids digestion
* Rich in Vitamin A which decreases the risk of developing diabetes and atherosclerosis (a condition usually caused by cholesterol causing clogging or hardening of the arteries), aids the formation and and maintenance of healthy teeth, skin and bones
* Rich in Vitamin C which strengthens the immune system, is a powerful anti-inflammatory and anti-oxidant and acts to decrease the risk of heart disease. It also retains the smoothness and elasticity of the skin, prevents dry skin, and decreases wrinkles, facial lines and spider veins.
* It is a source of Vitamin K which is an important blood clotting agent where there is bleeding.
* It contains folic acid which decreases the risk of cancer
* Contains small amounts of iron which prevents blood deficiency and anemia, promotes healthy nails and hair growth.
* It has potassium which promotes normal kidney function
* Calcium which contributes to healthy bones
* Manganese which maintains normal blood sugar levels and promotes the health of the nervous system and working together with other minerals ensures the effective functioning of the thyroid gland as well as help the body control levels of cholesterol
* It goes well with salads, vegetables (especially potatoes) and pasta
* It is also used as a breath freshener
Rosemary
* Stops the gene mutations that could lead to cancer and decreases the risk of heart disease by preventing damage to the blood vessels
* It has 50 compounds that support anti-oxidant activity in the body
* It has 47 compounds that plays a preventative role in early cancer development
* 46 compounds that support anti-bacterial function
* 41 compounds that reduce inflammation
* 25 compounds that plays an anti-septic supportive role
* Rosemary is also found in may cosmetic products because of its anti-aging properties as it rejuvenates the skin by strengthening the small arteries just beneath the skin surface and gives the skin a healthy glow
* Has been shown to have diuretic properties and thereby prevents water retention in the body
* Known also to boost the memory
* Aids digestion because of anti-spasmodic properties
* Rosemary is a great companion to Mediterranean dishes, lamb, poultry, fish, breads, stews, pork, roast potatoes, soups and tomatoes
Sage
* The Latin name for sage, Salvia, means to heal and there is an old belief that adding sage to your diet gives you wisdom, which appears to be quite true as it has been proven to enhance memory, and prevent memory loss and dementia. It is believed to help clear the head, calm the mind and make studying a little easier
* It has anti-oxidant properties which help prevent some cancers and cleanses the body of free radicals. It contains enzymes that decrease the risk of inflammatory conditions like arthritis.
* New research has been showing that it may play a role in the treatment of Alzheimer’s disease.
* It also has properties that boost the immune system
* Some studies, that are still being further researched, are proving that a daily sage tea infusion may lower the blood sugars in diabetics
* Furthermore it has antibiotic, anti fungal, and anti-spasmodic properties
* Although popularly used in poultry stuffing, it is also used in sausages and rich meats like pork, goose and duck
Thyme
* Boasts 50 compounds that prevent cancer
* Has anti-septic properties which combats minor infections including coughs and colds, urinary tract infections.
* It also has compounds that stimulates the digestive and cardiovascular systems
* Great accompaniment to Mediterranean dishes, Lima beans, potatoes, stews, eggs, seafood, poultry, tomatoes and other vegetables like carrots.
Fast Facts about Herbs:
* Buy fresh herbs like you would fresh flowers. They must look good, the stems firm, the brightly colored leaves must be intact, no bruising, torn or discolored leaves.
* Buy your fresh herbs as close as possible to the required time for use.
* If picking from the garden: best picked early morning, after the dew has dried but before the sun gets hot. This helps to ensure best flavor and storage quality.
* There is no right or wrong way to cook with herbs. Your creative skills can be given free reign. Starting with a few recipes, however, will slowly build your confidence in introducing herbs to your cooking
* Herbs can be stored in the refrigerator for up to 5 days and in the freezer for up to 6 months
* Flavor may diminish with storage
* When you opt to use fresh instead of dried herbs the general rule is to three times as much fresh herbs as you would dried herbs.
* Most delicate herbs are added to the dish towards the end of cooking time
* Less delicate herbs can be added about 20 minutes before the end of cooking time
* Mint is one of the first ever recorded medicinal plants in known history
With such an impressive list of health benefits, cooking with fresh herbs has the capacity not only to be more interesting, but more beneficial to our all-round health. Enjoy this new adventure.
