Herbs are more than aromatic and flavorful—they offer many therapeutic benefits. They help us digest food, detoxify our bodies, keep our hearts active and boost our memory.
Discover the everyday healing power of flavorful culinary herbs. Add herbs and let your diet do double duty by eating well to feed your appetite and your health.
I once gave a friend a gift basket I had filled with packets of culinary herb seeds. On each packet I wrote the herb’s therapeutic benefits. My friend later said she was now sprinkling “little green things” on all of her food—a new habit that she still enjoys.
Aromatic, flavor-rich herbs truly are intoxicating—not just in a culinary sense, but medicinally, too. Their flavors and aromas are rich in medicinal import. Herbs help us digest our food, detoxify our bodies, and keep our hearts and minds active. Even in smidgens, they make their presence felt.
Most culinary herbs help digestion. A few are outstanding.
Mint (Mentha spp.). Spearmints, peppermints and other mints are all respected for their digestive benefits. In the early Christian church, peppermint was so valued it was accepted as payment of tithes. Well-studied for its digestive effects, peppermint contains several carminatives—menthol, anethole and carvone—that settle the stomach and relieve gas. Peppermint is also a gentle “bitter herb.” Bitter herbs are those that aid digestion by stimulating bile production.
I once gave a friend a gift basket I had filled with packets of culinary herb seeds. On each packet I wrote the herb’s therapeutic benefits. My friend later said she was now sprinkling “little green things” on all of her food—a new habit that she still enjoys.
Aromatic, flavor-rich herbs truly are intoxicating—not just in a culinary sense, but medicinally, too. Their flavors and aromas are rich in medicinal import. Herbs help us digest our food, detoxify our bodies, and keep our hearts and minds active. Even in smidgens, they make their presence felt.
Most culinary herbs help digestion. A few are outstanding.
Mint (Mentha spp.). Spearmints, peppermints and other mints are all respected for their digestive benefits. In the early Christian church, peppermint was so valued it was accepted as payment of tithes. Well-studied for its digestive effects, peppermint contains several carminatives—menthol, anethole and carvone—that settle the stomach and relieve gas. Peppermint is also a gentle “bitter herb.” Bitter herbs are those that aid digestion by stimulating bile production.
Antimicrobial Herbs
Herbs that deter harmful bacteria, fungi and other micro-organisms keep foods from spoiling and help protect our bodies from such microbes.
CINNAMON
Thyme (Thymus spp.). During World War I, thymol from thyme was a famous battlefield antiseptic. Modern disinfectants subsequently usurped its place. But even in modern kitchens, you couldn’t have a finer herbal weapon. Thyme combats a wide range of toxic bacteria and fungi, including those associated with food poisoning. Try marinating meats in thyme-laced seasonings for a few hours before cooking.
Cilantro (Coriandrum sativum). Cilantro contains a volatile constituent called dodecenal, which is antibiotic against salmonella. The bactericidal action apparently defends against any stage of growth of the salmonella bacteria. Use the lemon-scented leaves fresh, as the aroma, flavor and medicinal action decline with storage. Coriander seeds are also effective.
Other good antimicrobials herbs: garlic, lemon balm, oregano and cinnamon.
Clean kitchen tip: Tea tree is also antimicrobial. Make a natural all-purpose cleaner for your kitchen by combining 2 tablespoons borax with 1/4 cup lemon juice and 2 cups hot water in a spray bottle. Cap and shake well to dissolve the mineral. Add 20 drops tea tree essential oil and shake again to disperse the oil.
Free radical damage to cells and tissues may contribute to many aging-related ailments, such as cataracts, macular degeneration, dementia, atherosclerosis and arthritis. Antioxidants scavenge free radicals. In foods, they also help prevent spoilage.
Oregano (Origanum vulgare). There is no better antioxidant herb than oregano. The USDA’s Oxygen Radical Absorbance Capacity (ORAC) list, which rates the antioxidant strength of many foods, ranks oregano highest among herbs. Only the spices cinnamon and cloves beat out oregano. Oregano’s potency resides in its flavonoids and phenolic acids, used by the plant to protect itself from light damage. Greek oregano, the most aromatic subspecies (O. vulgare ssp. hirtum), was used in the tests.
Basil (Ocimum basilicum). Antioxidant action in purple basils comes mainly from anthocyanins, and in green basil from other flavonoids. Purple basils are better antioxidants, especially ‘Dark Opal’, which rivals Greek oregano for antioxidant action. Basil is most effective fresh. If you must cook it, add it at the end and sprinkle extra as a garnish.
Parsley (Petroselinum crispum). Don’t toss a parsley garnish—it contains the antioxidants apiol, myristicin, vitamin C, lutein and zeaxanthin. Both flat- and curly-leaved types appear to have similar nutritional profiles, and parsley is most healthful uncooked.
Rosemary (Rosmarinus officinalis). Rosemary loves sunshine and poor, dry soils—conditions that encourage development of antioxidant phenolics, including carnosic acid. Carnosic acid may protect brain cells as it can penetrate the blood-brain barrier. It is an intriguing potential therapeutic agent for neurodegenerative diseases such as Alzheimer’s. Unlike more delicate herbs, rosemary retains its healthy properties when cooked.
Other antioxidants herbs: thyme, turmeric, sage, cloves, cinnamon.
Cilantro (Coriandrum sativum). Cilantro contains a volatile constituent called dodecenal, which is antibiotic against salmonella. The bactericidal action apparently defends against any stage of growth of the salmonella bacteria. Use the lemon-scented leaves fresh, as the aroma, flavor and medicinal action decline with storage. Coriander seeds are also effective.
Other good antimicrobials herbs: garlic, lemon balm, oregano and cinnamon.
Clean kitchen tip: Tea tree is also antimicrobial. Make a natural all-purpose cleaner for your kitchen by combining 2 tablespoons borax with 1/4 cup lemon juice and 2 cups hot water in a spray bottle. Cap and shake well to dissolve the mineral. Add 20 drops tea tree essential oil and shake again to disperse the oil.
Free radical damage to cells and tissues may contribute to many aging-related ailments, such as cataracts, macular degeneration, dementia, atherosclerosis and arthritis. Antioxidants scavenge free radicals. In foods, they also help prevent spoilage.
Oregano (Origanum vulgare). There is no better antioxidant herb than oregano. The USDA’s Oxygen Radical Absorbance Capacity (ORAC) list, which rates the antioxidant strength of many foods, ranks oregano highest among herbs. Only the spices cinnamon and cloves beat out oregano. Oregano’s potency resides in its flavonoids and phenolic acids, used by the plant to protect itself from light damage. Greek oregano, the most aromatic subspecies (O. vulgare ssp. hirtum), was used in the tests.
Basil (Ocimum basilicum). Antioxidant action in purple basils comes mainly from anthocyanins, and in green basil from other flavonoids. Purple basils are better antioxidants, especially ‘Dark Opal’, which rivals Greek oregano for antioxidant action. Basil is most effective fresh. If you must cook it, add it at the end and sprinkle extra as a garnish.
Parsley (Petroselinum crispum). Don’t toss a parsley garnish—it contains the antioxidants apiol, myristicin, vitamin C, lutein and zeaxanthin. Both flat- and curly-leaved types appear to have similar nutritional profiles, and parsley is most healthful uncooked.
Rosemary (Rosmarinus officinalis). Rosemary loves sunshine and poor, dry soils—conditions that encourage development of antioxidant phenolics, including carnosic acid. Carnosic acid may protect brain cells as it can penetrate the blood-brain barrier. It is an intriguing potential therapeutic agent for neurodegenerative diseases such as Alzheimer’s. Unlike more delicate herbs, rosemary retains its healthy properties when cooked.
Other antioxidants herbs: thyme, turmeric, sage, cloves, cinnamon.
Memory-Boosting Herbs
Some herbs help our brains function more effectively.
Sage (Salvia officinalis, S. lavandulifolia, etc.). Sage is considered a brain stimulant. It is a good antioxidant, containing—like rosemary—carnosic acid as well as rosmarinic acid. It is also anti-inflammatory, which can help allay degenerative brain diseases such as Alzheimer’s. Sage extracts have been shown to inhibit the enzyme acetylcholinesterase, implicated in Alzheimer’s disease. Alzheimer’s drugs target this enzyme. Sage varieties with variegated leaves are the mildest-flavored and may be less potent medicinally.
Turmeric (Curcuma longa). Turmeric is vying for super-herb status. A recent paper in the Annals of the Indian Academy of Neurology reviewed its benefits against Alzheimer’s. The herb supports macrophage cells in clearing out plaques in the brains of Alzheimer’s sufferers; discourages chronic nerve-cell inflammation; neutralizes free radicals; and binds toxic heavy metals so they don’t congregate in the brain. Low amounts taken over a long time are more effective than high doses.
Other good memory herbs: garlic, ginger, rosemary.
Heart-Healthy Herbs
Fenugreek (Trigonella foenum-graecum). The seeds of fenugreek—which are used in some Indian curries—contain sapogenins that help the body excrete cholesterol. Fenugreek helps lower triglycerides and low-density lipoprotein cholesterol (aka LDL or “bad” cholesterol). It reduces blood sugar, too. Fenugreek also contains coumarin (a blood thinner), so it should be used with caution if you are taking anticoagulants.
Garlic (Allium sativum). For years, garlic was thought to benefit cardiovascular health by reducing cholesterol and blood pressure, but thorough reviews in the last few years indicate that’s not necessarily the case. Instead, it appears that garlic may be most helpful in preventing blood clots. Small amounts (a clove or two daily) of fresh garlic over a long period can be helpful. Obtain your doctor’s approval if you are taking blood-thinning medications.
Other heart-friendly herbs: onion, chives, juniper berries and ginger.
A Little Will Do
Because many herbs are potent, small amounts used regularly may be safest. Anything beyond culinary amounts may be too strong for certain individuals, such as women who are pregnant or nursing; individuals with some health conditions (e.g., liver disease); or those taking medications such as blood thinners and blood sugar-lowering drugs.
Herb or Spice—Which Is It?
Culinary herbs are the leaves or flowers of plants, whereas spices come from barks, seeds or roots. Some plants supply both—the coriander plant, for example, which yields coriander seeds and cilantro leaves; and dill, its seeds and foliage both well-liked. Some seasonings, like the underground rhizomes ginger and turmeric, are accepted as herb or spice.
Turmeric (Curcuma longa). Turmeric is vying for super-herb status. A recent paper in the Annals of the Indian Academy of Neurology reviewed its benefits against Alzheimer’s. The herb supports macrophage cells in clearing out plaques in the brains of Alzheimer’s sufferers; discourages chronic nerve-cell inflammation; neutralizes free radicals; and binds toxic heavy metals so they don’t congregate in the brain. Low amounts taken over a long time are more effective than high doses.
Other good memory herbs: garlic, ginger, rosemary.
Heart-Healthy Herbs
Fenugreek (Trigonella foenum-graecum). The seeds of fenugreek—which are used in some Indian curries—contain sapogenins that help the body excrete cholesterol. Fenugreek helps lower triglycerides and low-density lipoprotein cholesterol (aka LDL or “bad” cholesterol). It reduces blood sugar, too. Fenugreek also contains coumarin (a blood thinner), so it should be used with caution if you are taking anticoagulants.
Garlic (Allium sativum). For years, garlic was thought to benefit cardiovascular health by reducing cholesterol and blood pressure, but thorough reviews in the last few years indicate that’s not necessarily the case. Instead, it appears that garlic may be most helpful in preventing blood clots. Small amounts (a clove or two daily) of fresh garlic over a long period can be helpful. Obtain your doctor’s approval if you are taking blood-thinning medications.
Other heart-friendly herbs: onion, chives, juniper berries and ginger.
A Little Will Do
Because many herbs are potent, small amounts used regularly may be safest. Anything beyond culinary amounts may be too strong for certain individuals, such as women who are pregnant or nursing; individuals with some health conditions (e.g., liver disease); or those taking medications such as blood thinners and blood sugar-lowering drugs.
Herb or Spice—Which Is It?
Culinary herbs are the leaves or flowers of plants, whereas spices come from barks, seeds or roots. Some plants supply both—the coriander plant, for example, which yields coriander seeds and cilantro leaves; and dill, its seeds and foliage both well-liked. Some seasonings, like the underground rhizomes ginger and turmeric, are accepted as herb or spice.
Flavorful Recipes With Healing Powers
Herb Butter
Herb butters made with savory herbs can be spread onto bread, meats or vegetables, and used in sauces and sautés. Peppermint or other sweet-herb butters can be served with pancakes, waffles, warm muffins and other desserts.
• 4 to 6 tablespoons fresh herb leaves (e.g., basil, chives, dill, fennel, mint, parsley, tarragon, cilantro, thyme, sage)
• 10 tablespoons unsalted butter, softened
1. Chop herbs to release the leaf oils, then blend herbs into the butter with a fork.
2. Pack the butter into a roll of waxed paper and refrigerate for up to 24 hours to distribute flavors and firm up.
3. Slice the roll into disks or shave into curls to serve, or use the herb butter for cooking. Try adding additional seasonings such as paprika, cayenne, ground pepper, garlic or shallot.
Herb Oil
Herb oils are excellent in salads, for sautés, on bread—or simply poured over sliced hard-boiled eggs. Suitable herbs include basil, bay, dill, fennel, garlic, lemongrass, mint, oregano, rosemary, savory and thyme. Dried chilies or peppercorns and the seeds of dill, fennel, cumin or coriander may be added, as well.
• 3 to 4 tablespoons (or 4 to 6 sprigs) of fresh herbs
• 2 cups olive oil
1. Put the herbs into a sterilized jar, set aside.
2. Heat oil until just warm. Slowly pour warm oil over herbs.
3. Once cool, strain into a sterilized bottle, cover and label. Herb oils will keep for a week in the refrigerator.
Shrimp with Coconut Milk, Chile and Curry Leaf
• 4 tablespoons olive oil, divided
• 1/2 teaspoon black or brown mustard seeds
• 1/2 teaspoon fenugreek seeds
• 1 large onion, finely chopped
• 2 teaspoons garlic, finely minced
• 2 teaspoons fresh ginger, finely minced
• 1 to 2 fresh green chilies, chopped and seeded
• 1 tablespoon ground coriander seeds
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili powder
• 1 teaspoon salt, or to taste
• Generous 1 cup canned low-fat coconut milk
• 1 pound jumbo shrimp, cooked and peeled (thawed and drained if frozen)
• 1 tablespoon tamarind juice or juice of 1/2 lime
• 1/2 teaspoon freshly ground black pepper
• 10 to 12 fresh or dried curry leaves
1. Heat 3 tablespoons of the oil in a medium saucepan over medium-high heat. When hot but not smoking, add mustard seeds, followed by fenugreek seeds and onion. Cook, stirring frequently, for 5 to 6 minutes until the onion is soft, but not brown. Add garlic, ginger and chilies and cook, stirring frequently, for an additional 5 to 6 minutes, until the onion is a light golden color.
2. Add coriander, turmeric and chili powder and cook, stirring, for 1 minute. Add salt and coconut milk, followed by shrimp and tamarind juice. Bring to a slow simmer and cook, stirring occasionally, for 3 to 4 minutes.
3. Meanwhile, heat remaining 1 tablespoon of oil in a very small saucepan over medium heat. Add pepper and curry leaves and cook for 20 to 25 seconds, then fold the aromatic oil into the shrimp mixture. Remove shrimp from the heat and serve immediately.
Carrot and Ginger Energizer
• Generous 1 cup carrot juice
• 4 tomatoes, peeled, seeded and coarsely chopped
• 1 tablespoon lemon juice
• 1 ounce fresh parsley
• 1 tablespoon grated fresh ginger
• 6 ice cubes
• 1/2 cup water
• Chopped fresh parsley for garnish
1. Place carrot juice, tomatoes and lemon juice into a blender and process gently until combined.
2. Add parsley, ginger and ice cubes. Process until well combined, then pour in the water and process until smooth.
3. To serve, pour the mixture into glasses and garnish with the chopped fresh parsley.
Salsa Verde
• 3/4 cup fresh parsley leaves
• 1/3 cup mixed fresh herbs (e.g., basil, chives, cilantro, mint)
• 1 garlic clove, chopped
• 6 green olives, pitted
• 1 tablespoon capers, rinsed and drained
• 2 anchovy fillets, rinsed and chopped
• 1 teaspoon Dijon mustard
• 2 teaspoons lemon juice
• 1/2 cup extra virgin olive oil
• Salt and freshly ground black pepper
1. Put all ingredients, except the oil, salt and pepper, into a food processor and blend to a smooth paste.
2. Gradually blend in the oil to form a sauce, then add salt and pepper to taste.
3. Serve as a dip with fresh bread and raw or cooked vegetables.
Herb-Roasted Potatoes
• 3 tablespoons olive oil
• 2 teaspoons fresh rosemary leaves, chopped
• 2 teaspoons fresh thyme leaves
• 1 teaspoon fresh sage leaves, chopped
• 1 teaspoon salt
• 1/2 teaspoon dry mustard
• 1/4 teaspoon freshly ground black pepper
• 2 pounds fingerling or new potatoes, halved
• Fresh thyme sprigs, for garnish
1. Preheat oven to 425 degrees.
2. Whisk together olive oil and next 6 ingredients in a large bowl.
3. Cut larger potatoes in half; add potatoes to oil mixture and toss gently until potatoes are evenly coated. Place in an aluminum foil-lined jelly roll pan.
4. Bake 35 to 40 minutes, or until potatoes are tender, stirring after 20 minutes.
Turmeric Yogurt Soup
• 1/3 cup garbanzo bean flour
• 1 teaspoon ground turmeric
• 1/4 teaspoon chili powder
• 1/2 teaspoon salt
• 1 3/4 cups plain low-fat yogurt
• 2 tablespoons peanut oil
• 3 cups water
• Chile Pepper Garnish (recipe below), fresh parsley sprigs, for garnish
1. Whisk together garbanzo bean flour, turmeric, chili powder and salt in a large bowl. Whisk in yogurt until no lumps remain.
2. Heat the oil in a heavy saucepan over medium-high heat. Whisk in yogurt mixture and then water. Bring to a boil over medium heat, whisking constantly. Reduce the heat to low and cook, whisking constantly 8 minutes, or until soup thickens slightly and no longer has a “raw” taste.
3. Ladle into warmed soup bowls and top with Chile Pepper Garnish
Chile Pepper Garnish
• 1 1/2 teaspoons peanut oil
• 3/4 teaspoon cumin seeds
• 1/2 teaspoon black or brown mustard seeds
• 1/2 teaspoon crushed fenugreek seeds
• 4 to 6 fresh red chili peppers
1. Heat oil in a small skillet. Add the cumin, mustard and fenugreek seeds and cook, stirring constantly until seeds start to jump and crackle. Add chili peppers and remove skillet from heat. Stir for about 30 seconds, or until peppers blister. (If the peppers are fresh, they might burst and “jump,” so stand back.)
Spaghetti Squash with Herb Sauce
• 1 or 2 Spaghetti Squash cut in half
• 1/2 cup olive oil
• 2 tablespoons butter
• 2 anchovy fillets, finely chopped
• 2 garlic cloves
• 2 fresh sage leaves
• 5 to 6 fresh mint leaves
• 7 to 8 large fresh basil leaves
• Leaves from 1 sprig fresh rosemary
• Leaves from 1 sprig fresh thyme
• Leaves from 1 sprig fresh savory
• Handful of fresh chervil
• Handful of fresh flat-leaf parsley
• Salt and black pepper
• Freshly grated Parmesan, to serve (optional)
1. Place the squash cut side sown in a baking dish with 1 1/2 cups water and 1 tsp salt. Cover with foil and bake at 350 degrees for 1 hour.
2. Heat the oil and butter in a large pan and gently cook the anchovies, stirring frequently, until they have melted and thickened the oil and butter.
3. Finely chop the garlic and all the herbs, and add to the anchovies. Stir gently over low heat for 3 to 4 minutes to release the aroma.
4. Remove squash from oven and use a fork to scrape the spaghetti strings into a bowl. Pour sauce on top and gently mix. Sprinkle with Parmesan when serving, if desired.
Herb butters made with savory herbs can be spread onto bread, meats or vegetables, and used in sauces and sautés. Peppermint or other sweet-herb butters can be served with pancakes, waffles, warm muffins and other desserts.
• 4 to 6 tablespoons fresh herb leaves (e.g., basil, chives, dill, fennel, mint, parsley, tarragon, cilantro, thyme, sage)
• 10 tablespoons unsalted butter, softened
1. Chop herbs to release the leaf oils, then blend herbs into the butter with a fork.
2. Pack the butter into a roll of waxed paper and refrigerate for up to 24 hours to distribute flavors and firm up.
3. Slice the roll into disks or shave into curls to serve, or use the herb butter for cooking. Try adding additional seasonings such as paprika, cayenne, ground pepper, garlic or shallot.
Herb Oil
Herb oils are excellent in salads, for sautés, on bread—or simply poured over sliced hard-boiled eggs. Suitable herbs include basil, bay, dill, fennel, garlic, lemongrass, mint, oregano, rosemary, savory and thyme. Dried chilies or peppercorns and the seeds of dill, fennel, cumin or coriander may be added, as well.
• 3 to 4 tablespoons (or 4 to 6 sprigs) of fresh herbs
• 2 cups olive oil
1. Put the herbs into a sterilized jar, set aside.
2. Heat oil until just warm. Slowly pour warm oil over herbs.
3. Once cool, strain into a sterilized bottle, cover and label. Herb oils will keep for a week in the refrigerator.
Shrimp with Coconut Milk, Chile and Curry Leaf
• 4 tablespoons olive oil, divided
• 1/2 teaspoon black or brown mustard seeds
• 1/2 teaspoon fenugreek seeds
• 1 large onion, finely chopped
• 2 teaspoons garlic, finely minced
• 2 teaspoons fresh ginger, finely minced
• 1 to 2 fresh green chilies, chopped and seeded
• 1 tablespoon ground coriander seeds
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili powder
• 1 teaspoon salt, or to taste
• Generous 1 cup canned low-fat coconut milk
• 1 pound jumbo shrimp, cooked and peeled (thawed and drained if frozen)
• 1 tablespoon tamarind juice or juice of 1/2 lime
• 1/2 teaspoon freshly ground black pepper
• 10 to 12 fresh or dried curry leaves
1. Heat 3 tablespoons of the oil in a medium saucepan over medium-high heat. When hot but not smoking, add mustard seeds, followed by fenugreek seeds and onion. Cook, stirring frequently, for 5 to 6 minutes until the onion is soft, but not brown. Add garlic, ginger and chilies and cook, stirring frequently, for an additional 5 to 6 minutes, until the onion is a light golden color.
2. Add coriander, turmeric and chili powder and cook, stirring, for 1 minute. Add salt and coconut milk, followed by shrimp and tamarind juice. Bring to a slow simmer and cook, stirring occasionally, for 3 to 4 minutes.
3. Meanwhile, heat remaining 1 tablespoon of oil in a very small saucepan over medium heat. Add pepper and curry leaves and cook for 20 to 25 seconds, then fold the aromatic oil into the shrimp mixture. Remove shrimp from the heat and serve immediately.
Carrot and Ginger Energizer
• Generous 1 cup carrot juice
• 4 tomatoes, peeled, seeded and coarsely chopped
• 1 tablespoon lemon juice
• 1 ounce fresh parsley
• 1 tablespoon grated fresh ginger
• 6 ice cubes
• 1/2 cup water
• Chopped fresh parsley for garnish
1. Place carrot juice, tomatoes and lemon juice into a blender and process gently until combined.
2. Add parsley, ginger and ice cubes. Process until well combined, then pour in the water and process until smooth.
3. To serve, pour the mixture into glasses and garnish with the chopped fresh parsley.
Salsa Verde
• 3/4 cup fresh parsley leaves
• 1/3 cup mixed fresh herbs (e.g., basil, chives, cilantro, mint)
• 1 garlic clove, chopped
• 6 green olives, pitted
• 1 tablespoon capers, rinsed and drained
• 2 anchovy fillets, rinsed and chopped
• 1 teaspoon Dijon mustard
• 2 teaspoons lemon juice
• 1/2 cup extra virgin olive oil
• Salt and freshly ground black pepper
1. Put all ingredients, except the oil, salt and pepper, into a food processor and blend to a smooth paste.
2. Gradually blend in the oil to form a sauce, then add salt and pepper to taste.
3. Serve as a dip with fresh bread and raw or cooked vegetables.
Herb-Roasted Potatoes
• 3 tablespoons olive oil
• 2 teaspoons fresh rosemary leaves, chopped
• 2 teaspoons fresh thyme leaves
• 1 teaspoon fresh sage leaves, chopped
• 1 teaspoon salt
• 1/2 teaspoon dry mustard
• 1/4 teaspoon freshly ground black pepper
• 2 pounds fingerling or new potatoes, halved
• Fresh thyme sprigs, for garnish
1. Preheat oven to 425 degrees.
2. Whisk together olive oil and next 6 ingredients in a large bowl.
3. Cut larger potatoes in half; add potatoes to oil mixture and toss gently until potatoes are evenly coated. Place in an aluminum foil-lined jelly roll pan.
4. Bake 35 to 40 minutes, or until potatoes are tender, stirring after 20 minutes.
Turmeric Yogurt Soup
• 1/3 cup garbanzo bean flour
• 1 teaspoon ground turmeric
• 1/4 teaspoon chili powder
• 1/2 teaspoon salt
• 1 3/4 cups plain low-fat yogurt
• 2 tablespoons peanut oil
• 3 cups water
• Chile Pepper Garnish (recipe below), fresh parsley sprigs, for garnish
1. Whisk together garbanzo bean flour, turmeric, chili powder and salt in a large bowl. Whisk in yogurt until no lumps remain.
2. Heat the oil in a heavy saucepan over medium-high heat. Whisk in yogurt mixture and then water. Bring to a boil over medium heat, whisking constantly. Reduce the heat to low and cook, whisking constantly 8 minutes, or until soup thickens slightly and no longer has a “raw” taste.
3. Ladle into warmed soup bowls and top with Chile Pepper Garnish
Chile Pepper Garnish
• 1 1/2 teaspoons peanut oil
• 3/4 teaspoon cumin seeds
• 1/2 teaspoon black or brown mustard seeds
• 1/2 teaspoon crushed fenugreek seeds
• 4 to 6 fresh red chili peppers
1. Heat oil in a small skillet. Add the cumin, mustard and fenugreek seeds and cook, stirring constantly until seeds start to jump and crackle. Add chili peppers and remove skillet from heat. Stir for about 30 seconds, or until peppers blister. (If the peppers are fresh, they might burst and “jump,” so stand back.)
Spaghetti Squash with Herb Sauce
• 1 or 2 Spaghetti Squash cut in half
• 1/2 cup olive oil
• 2 tablespoons butter
• 2 anchovy fillets, finely chopped
• 2 garlic cloves
• 2 fresh sage leaves
• 5 to 6 fresh mint leaves
• 7 to 8 large fresh basil leaves
• Leaves from 1 sprig fresh rosemary
• Leaves from 1 sprig fresh thyme
• Leaves from 1 sprig fresh savory
• Handful of fresh chervil
• Handful of fresh flat-leaf parsley
• Salt and black pepper
• Freshly grated Parmesan, to serve (optional)
1. Place the squash cut side sown in a baking dish with 1 1/2 cups water and 1 tsp salt. Cover with foil and bake at 350 degrees for 1 hour.
2. Heat the oil and butter in a large pan and gently cook the anchovies, stirring frequently, until they have melted and thickened the oil and butter.
3. Finely chop the garlic and all the herbs, and add to the anchovies. Stir gently over low heat for 3 to 4 minutes to release the aroma.
4. Remove squash from oven and use a fork to scrape the spaghetti strings into a bowl. Pour sauce on top and gently mix. Sprinkle with Parmesan when serving, if desired.
No comments:
Post a Comment