Herbs
basil
Facts
Basil is a highly nutritious herb - it is rich in antioxidants, healthful water-soluble flavonoids and powerful phytochemicals
Basil contains minerals like potassium, manganese, copper, and magnesium and it is an excellent source of iron. It is also an huge source of vitamin K and vitamin A
tips
Basil is best stored in a glass of water at room temperature with a plastic bag loosely draped over it
It is a great addition to fresh tomatoes, on pizzas, chopped fresh in salads and salad dressings and pestos
chives
Facts
Chives are perennial herbs but provide many of the same nutrients as members of the allum family e.g. scallions, shallots and onions
Chives contain many unique flavonoid anti-oxidants, fiber, minerals such as copper, iron, manganese, zinc, and calcium, folate and vitamins. They are one of the richest sources of vitamin K and A of all herbs
tips
Store chives in a plastic bag in the fridge until needed
Fresh chopped chives add great taste to salads, sprinkled on potatoes, rice and almost any roasted vegetable
cilantro
Facts
Cilantro, aka leaf coriander, is packed with antioxidants and is a good source of vitamins and minerals like vitamin A, C, K and E and potassium, calcium, manganese, iron and magnesium as well as fiber
tips
Cilantro should be washed and sorted very well as it tends to spoil quickly. Store in paper towels and zip bag in the fridge. It should be eaten as soon as possible after purchase
Fresh, chopped cilantro is great on curries, chilies, salads and in sauces. It pairs well with black beans and lentils
dandelion
Facts
Certain compounds in dandelion greens are known to have antioxidant and health promoting properties
Dandelion is a rich source of minerals like potassium, calcium, manganese, iron, and magnesium and vitamins including folate, riboflavin,, niacin, vitamin A, C, E and K
Fresh dandelion greens provide about 338% of daily recommended intake of vitamin A - one of the highest sources among plants and is the richest herbal source of vitamin K
tips
Dandelion leaves can be washed and stored in the fridge in the same way spinach and lettuces are stored
It is a great addition to a greens stir fry and soups or chopped and added to salads or pestos
dill
Facts
Dill is a perennial herb which rich in antioxidants and other healthy nutrients
It is also rich in many vitamins, including folate, riboflavin, niacin, vitamin A and C and a good source of minerals including copper, potassium, calcium, manganese, iron, and magnesium
tips
Fresh dill should be washed, wrapped in a paper towel, stored in a zip bag and eaten as soon as possible since it loses its flavor and nutrients relatively quickly
Chopped fresh dill is a great addition to salads, salad dressings and sauces
mint
Facts
Mint is rich in phytonutrients and antioxidants and it is a great source of essential oils and fiber
Additionally it is an excellent source of minerals like potassium, calcium, iron, manganese and magnesium. (100 g fresh mint provides 569 mg of potassium)
Mint also contains many vitamins, including vitamin A, C, E and K and many essential B-complex vitamins like folates, riboflavin and vitamin B-6
tips
A bunch of fresh mint keeps well in a glass of water at room temperature on the counter
Adding chopped mint to a salad is one of the best ways to add a flavor and freshness. It can be steeped in tea and added to variety of dishes and pestos
oregano
Facts
Oregano packs plenty of nutrients - vitamins A, B6, C, E, and K, as well as a little fiber, folate, iron, calcium, manganese, magnesium, and potassium. This herb is also the richest of all herbs in antioxidants and has been studied for its anti-microbial and anti-niflammataory properties
tips
Fresh oregano should be stored in a zip bag or wrapped in a slightly damp paper towel
Oregano is a great addition to roast vegetables and soups as well as sauces
parsley
Facts
The nutritional benefits of parsley pack a punch - one cup of chopped parsley provides over 1,000% of the daily value of vitamin K, plus it’s rich in antioxidants, vitamins, fiber and minerals - like potassium, calcium, manganese, iron and magnesium
Two types of parsley are most readily available - Italian or flat leaf parsley and curly leaf parsley
tips
Bunched parsley is best stored in a glass of water at room temperature
Parsley is best added near the end or after cooking - with roasted vegetables, soups, stews, sauces and pestos and chopped into salads
rosemary
Facts
Rosemary contains polyphenol compounds that offer both antioxidant and anti-inflammatory benefits
Rosemary is good source of calcium, iron and vitamin B6-compex groups and it is one of the herbs containing high levels of folates and iron
Fresh rosemary leaves are a good source of vitamins C and A - 100g provides 97% of the RDA
tips
Rosemary leaves should be stored in the fridge until ready for use
It can be used to flavor in salads, soups, roasted vegetables, especially potatoes
tarragon
Facts
Tarragon is rich in numerous health benefiting phytonutrients and has one of the highest antioxidant values among herbs
It is a rich source of vitamins such as A and C as well as folate, niacin, riboflavin as well as an excellent source of minerals like calcium, manganese, iron, magnesium, copper, potassium and zinc
tips
Wash the tarragon leaves, pat dry and store in the vegetable compartment of the fridge
Tarragon should be added to recipes at the last moment in order to retain flavor
thyme
Facts
Thyme is packed with minerals and vitamins that are essential for optimum health. Its leaves are one of the richest sources of potassium, iron, calcium, manganese, magnesium and selenium
The herb is also a rich source of many important vitamins such as B-complex vitamins, vitamins A, C, E and K and folate
tips
Thyme should be stored in the fridge wrapped in a slightly damp paper towel
Thyme should be used sparingly as it is quite intense it should be added at the final stages in of recipes to keep its flavor and fragrance