Herbs and spices are a regular part of my diet. They add delicious flavours (no salt required), bright colours and variety to meals.
I eat even more of them in the summer, when I can grow fresh herbs in containers or in my cottage garden.
The benefits of herbs and spices, though, go beyond their culinary uses.
They’re also chock-full of protective phytochemicals, especially polyphenols, which may contribute to good health – though the role they play in preventing chronic disease remains unclear.
There is plenty of evidence to show that herbs and spices have antioxidant, anti-inflammatory, anti-cancer and blood-glucose- and cholesterol-lowering properties. And some may also have beneficial effects on cognition and mood.
Here’s a primer on herbs and spices, plus some of my favourites and how I like to use them.
Spices vs. herbs? Fresh vs. dried?
Spices such as black pepper, cardamom, cinnamon and ginger come from aromatic plant parts including roots, rhizomes, stems, bark and seeds.
Herbs such as basil, rosemary, dill and oregano, on the other hand, come from the green, leafy parts of plants.
Both dried and fresh herbs and spices are excellent sources of phytochemicals.
The difference is that dried versions have concentrated flavours. As a result, you’ll need to use less – one teaspoon of dried herbs for every tablespoon of fresh herbs.
Keep in mind, though, that the bioactive ingredients in dried herbs and spices degrade over time. If their colour has faded and they don’t release an aroma when crushed lightly in your hand, they’re ready to be replaced. Most dried herbs last up to three years; spices, two to four years.
Store them in airtight containers away from light and heat.
What about spice blends?
Spice blends are a convenient way to add plenty of incredible flavour to a dish.
I make my own blends for shawarma and taco seasonings, but there are some I buy, including tandoori, ras el hanout and garam masala, each which I use to season salmon and chicken before roasting or grilling.
Za’atar is another spice blend I keep on hand. It makes a tasty rub for grilled chicken and meat. I also sprinkle it over roasted vegetables and stir it into olive oil to drizzle over a fresh tomato salad.
Look for spice blends with little or no added salt.
Fresh herbs you should be eating now
Whether you grow them yourself or buy them at your local farmers’ market, include the following four herbs in your diet this summer (and beyond). But don’t stop here; use other tasty herbs to elevate the flavour and nutrition of your meals.
Rosemary
Laboratory tests have demonstrated that this earthy-tasting herb has strong antioxidant and anti-inflammatory effects. Studies also suggest that rosemary’s distinct woody scent can help reduce stress and improve mood.
Add fresh rosemary to a marinade for grilled chicken and meat. My favourite for chicken: olive oil, lemon juice, grainy mustard and lots of chopped fresh rosemary.
Toss sprigs of rosemary with vegetables and potatoes before roasting. Add a few springs to a marinara sauce while simmering.
Cilantro (coriander)
This leafy herb adds vitamin K and potassium to meals, along with beta-carotene and quercetin, a type of flavonoid thought to protect brain health.
Add cilantro to salsas and guacamoles, stir it into soups and use it as a taco topping. Add chopped cilantro to citrus-flavoured salad dressings or make a cilantro-lime butter for grilled corn.
Some cilantro haters find it tastes soapy. This is due to a genetic variation that allows them to strongly perceive the herb’s soapy-tasting natural aldehydes. (Aldehydes are also used to make soap.)
Spearmint
In addition to its antioxidant and anti-inflammatory activities, this aromatic herb has been shown to have antimicrobial properties. And it provides some vitamin A, calcium and folate.
Toss a handful of torn mint leaves into a green leafy salad (I toss in chopped parsley, too), sprinkle chopped mint over fruit salads and cooked vegetables (it goes well with carrots, beans and peas) and add slivered mint leaves to a watermelon and feta salad.
Dill
This brightly flavoured herb contains phytochemicals thought to have antibacterial, diuretic and antioxidant effects.
To me, dill says summer. Use chopped dill to make tzatziki, devilled eggs, pasta salad, potato salad, chicken salad, cucumber salad and coleslaw. Sprinkle it over grilled salmon, roasted or grilled potatoes and steamed green beans.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD