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

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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

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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

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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

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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

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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

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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

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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 

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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

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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

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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

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