Health and Fitness : Tips for using fresh herbs

Rachel Wall, Nutrition and Health Specialist, ISU Extension and Outreach

Using fresh herbs

Herbs are a great way to add flavor to dishes without adding much sodium or calories. Growing your own herbs can be inexpensive as well; you can often buy herb plants for as much as one bunch at the store. When using herbs, you want to purchase or pick them close to the time you plan to use them. If you grow your own herbs the best time to harvest is in the morning after the dew is off and the sprigs are fresh.

Ideas for using in cooking:

Basil: Tomatoes; in fresh pesto; pasta sauce, peas, zucchini

Mint (including spearmint and peppermint): Used with carrots, fruit salad, parsley, peas,

desserts, spring rolls, salad, sauces

Oregano: Tomato dishes, beef spaghetti, clams, soups, beans, eggplant, and mushrooms

Parsley: Salads, vegetables, pasta

Rosemary: Chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes

Storage tips:

· Fresh herbs can be stored in an open or perforated plastic bag in your refrigerator crisper drawer

· If you have more herbs than you can eat, put in bouquets either alone or as part of a flower bouquet

· Fresh herbs can also be dried and frozen

Website: www.extension.iastate.edu/foodsavings

If you have other questions, feel free to e-mail Rachel at: wallr@iastate.edu

You can visit the Extension website at: http://www.extension.iastate.edu/families/)

or phone: 319-337-2145)