Not only are herbs potent in flavor, but pack in ample amounts of antioxidant-rich phytonutrients.
Oregano, originally grown in mountainous regions of Greece, happens to be one of the herbs with the highest antioxidant activity amongst the 27 culinary and 12 medicinal herbs tested by researcher Dr. Wei Zheng for a study published in The Journal of Agricultural and Food Chemistry. When total phenolic content and antioxidant activity was compared to common vegetables and fruits, oregano was shown to have “42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, and 4 times more than blueberries.”
Unfortunately, most of us have been taught that fresh herbs like parsley and basil are used to adorn our plates as pretty afterthoughts, the green sprigs that top a finished meal rather than a primary ingredient themselves.
When was the last time you bought a bundle of fresh cilantro at the supermarket and was actually able to use the entire bunch before it wilted to it’s demise in the depths of the crisper drawer? Most recipes call for 1-2 tbsp to garnish a dish, or stir in as an afterthought.
This summer we're challenging ourselves (and you!) to incorporate more fresh herbs into our meals, taking inspiration from some of the healthiest countries around the world whose abundant use of herbs has resulted in diets that facilitate longevity.
To inspire your efforts, we’re sharing how we like to use four essential fresh herbs we reach for most. They also happen to all be growing in our founder Limor’s garden because she can’t live without them!
Sage
Is it a coincidence that this warm and piney aromatic’s scientific name (Salvia, derived from Latin root salvus) means “to be in good health?” I’d assume not in the slightest.
- Flavor:
- Earthy and warm, piney, member of the mint family.
- Pairs Well With:
- Meats and poultry, rich sauces, root vegetables, pasta, grains, maple, hazelnuts.
- Health benefits:
- High in vitamin K. Widely used as a digestive aid to ease stomachs, and packed with 160 anti-inflammatory polyphenols.
- Cooking Tip:
- Add fresh sage leaves early in the cooking process, rather than at the end so it's robust flavor has time to mellow.
Addictive, Crispy Fried Sage Leaves:
- Heat 1/4 cup of extra-virgin olive oil oil in a small skillet over medium-high heat until hot.
- Fry 6–8 sage leaves at a time until crisp, 2–3 seconds.
- Transfer with a fork to a plate lined with a paper towel and sprinkle generously with coarse salt
Oregano
- Flavor:
- Fresh leaves are peppery and assertive. Cooked leaves become mellow, earthy, and piney.
- Pairs Well With:
- Commonly paired with other Greek + Italian flavors, including dishes like pizza, tomato sauces, with rice, citrus, vinaigrettes, poultry and seafood.
- Health benefits:
- Some evidence shows that it may fight bacteria, relieve inflammation, regulate blood sugar and lipids, and fight cancer.
- Cooking Tip:
- To sub fresh oregano for dried, use 1 tablespoon fresh oregano for every 1 teaspoon of dried called for
Universal Greek marinade:
- Mix together:
- 1/2 cup fresh lemon juice
- 1/2 cup of extra virgin olive oil
- 4 cloves of crushed garlic
- 2 tbsps chopped fresh oregano
- 2 tbsps chopped flat-leaf parsley
- 1 tablespoon each of rosemary, thyme, and basil leaves.
- Marinate times:
- Whole chickens and pork chops: 24-48 hours
- Skewer-sized chunks of chicken and pork: 6-12 hours
- Fish filets and steaks: 3-5 hours
Lavender
Don’t disregard this sweetly slumber-time herb when it comes to the kitchen. Lavender can make for a wonderfully nutritious addition to both sweets and savory dishes.
- Flavor:
- Floral, woodsy, warm and earthy, mint-like, very similar to rosemary.
- Pairs Well With:
- Rich foods, found in herbes de Provence which is often used with poultry, lamb + salmon. Great for desserts with honey or citrus.
- Health benefits:
- Lavender is an aromatic nervine, a group of plants with calming effects on the nervous system. It has been found to lift the mood and even lower blood pressure.
- Cooking Tip:
- Lavender leaves can be used as a stand-in for fresh rosemary—just use twice as much lavender as rosemary.
All-Purpose Herbes de Provence
- Mix together:
- 1 tablespoon dried savory
- 1 tablespoon dried marjoram
- 1 tablespoon dried lavender
- 1 tablespoon dried thyme
- 1 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 tablespoon dried tarragon
- Store the mixture in an airtight jar in a cool, dark area like your pantry for 6-12 months
Mint
No introduction is needed for this refreshing, soft, leafy herb. Whether you steep the leaves as tea or toss into your favorite green salad, mint is a widely loved flavor for obvious reasons.
- Flavor:
- Subtly sweet taste, the refreshing and cooling sensation produced from menthol compounds.
- Pairs Well With:
- A counterpoint to spicy, savory dishes like curry, broths, meat dishes and great for sweet and refreshing deserts with chocolate or citrus.
- Health benefits:
- This naturally antibacterial herb is one of the most antioxidant-rich plants. Great for soothing stomachs and relieving sore throats.
- Cooking Tip:
- Add this tender herb at the end of cooking, as excessive heat will deplete the mint flavor contained in the leaves.
Mint Chutney
Below the below ingredients in a food processor until smooth:
- 1 cup loosely packed cilantro with stems
- 2 cups loosely packed mint leaves
- 1 tsp cumin powder
- 3-5 thai green chiles, stemmed
- 1 tsp granulated sugar
- 1 tsp fine sea salt
- 1/4 cup fresh lemon juice
- 1/4 cup Greek yogurt or water
- 2 garlic cloves
