Discover a spectrum of flavors in fresh green herbs. They can add cancer-fighting phytochemicals to your spring recipes. SPRING IS THE SEASON FOR turning over a new leaf – and one delicious way is to add some fragrant green herbs to your cooking. In addition to pleasing your palate, using herbs can help you add flavor without adding salt – helping you follow the AICR Second Expert Report recommendation to limit eating salty and saltcured foods, keeping daily sodium consumption to less than 2,400 milligrams for good health. What’s more, virtually all herbs have health-protecting antioxidants and phytochemicals that can help your cells resist cancer- promoting damage. If you use dried herbs, use half the amount you would use if they were fresh, because their flavor is more concentrated.
Basil – Fresh basil leaves can be torn or cut to release the flavor. Basil is an excellent seasoning for tomatoes and tomato-based sauces, eggplant, zucchini and yellow squash and in green salads.
Bay Leaf – This pungent, woody herb has sturdy leaves and a faintly bitter taste. Use a whole leaf in stews, soups, dressings or sauces to perk up flavor – but remember to remove the leaf before serving your dish.
Chives – Chives belong to the onion family and provide some of the same sulfur phytochemicals. Snip chives into small pieces and add to dishes at the last minute of cooking. Also try them in green salads or on top of steamed vegetables like cauliflower, carrots and peas.
Cilantro – A relative of parsley, cilantro tastes tangy and fresh, especially with salsa, beans, peppers, zucchini, yellow squash, tomatoes, eggplant and green salads. (Cilantro is also known as coriander.)
Dill – Fresh dill can have an intense flavor and scent, but dried dill is more delicate. Fish, mustard, salad dressings, tomato sauce, beets and green beans all taste great with dill.
Oregano – With one of the highest concentrations of phytochemicals (quercetin and carnosol), oregano has an intense, almost licorice taste. Characteristic of many Italian dishes, oregano is an ideal seasoning for tomatoes, mushrooms, peppers, summer squash and eggplant, tomato sauces and salad dressings.
Parsley – Parsley is rich in phytochemicals called flavonoids. Flat-leafed Italian parsley has a milder flavor than the curly-leafed kind. Parsley works well in all kinds of dishes, from fish and chicken to vegetable dishes, soups, salads, dressings and stews.
Rosemary – This herb has needlelike leaves and a strong piney scent and flavor. To release its flavor, finely chop the fresh leaves or crush dried rosemary. Add it to fish, salad dressings, bread dough, mushrooms, roasted potatoes and tomato dishes.
Sage − Slightly smoky, fresh sage leaves can be ground for using as a rub on poultry or a seasoning in dressings, sauces and breads. Sage goes well with beans, corn, tomatoes and squash and contains carnosol and other phytochemicals.
Tarragon – With a distinctive sweet, vinegar-like taste, tarragon is naturally good in salad dressing, mustard sauce, chicken and vegetable dishes, and even in steamed brown rice.
Thyme – Thyme’s tiny leaves have a minty, tea-like flavor. Sweeter than oregano or parsley, thyme tastes wonderful with tomatoes, eggplant, mushrooms, potatoes and summer squash.
Rosemary Orange Marinade
This recipe makes enough to use for 2 lbs. of poultry or fish.
1 Tbsp. freshly grated orange peel
1 Tbsp. olive oil
1⁄4 cup finely chopped fresh rosemary leaves (or 2 Tbsp. dried)
1⁄2 cup orange juice
2 Tbsp. balsamic vinegar
1 cup canned fat-free, reduced-sodium chicken broth
Makes 8 servings. Per serving: 30 calories, 2 g total fat (0 g saturated fat), 2 g carbohydrates, 0 g protein, 0 g dietary fiber, 60 mg sodium.
Herbed Mustard Dressing
1⁄4 cup Dijon mustard
3 Tbsp. white wine vinegar
1⁄4 cup extra virgin olive oil
2⁄3 cup minced shallots
1 Tbsp. minced fresh rosemary (or 1⁄2 Tbsp. dried)
1 Tbsp. minced fresh thyme (or 1⁄2 Tbsp. dried)
Salt and freshly ground black pepper, to taste
Makes 8 servings. Per serving: 80 calories, 7 g total fat (1 g saturated
fat), 3 g carbohydrates, 0 g protein, 0 g dietary fiber,
220 mg sodium.
Creamy Chive Dressing
1 medium garlic clove, finely minced
2 Tbsp. finely snipped chives
1 Tbsp. finely snipped flatleaf parsley leaves (or 1⁄2 Tbsp. dried)
2 tsp. white vinegar
1 Tbsp. reduced-fat mayonnaise
1⁄2 cup fat-free or low fat
buttermilk or plain yogurt
Salt and white pepper, to taste
Makes 5 servings. Per serving: 25 calories, 1.5 g total fat (0 g saturated
fat), 2 g carbohydrates, 1 g protein, 0 g dietary fiber,
110 mg sodium.
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