by Dorothy C. Lee | May 25, 2019
Herbs are like people; each herb has its own personality. Some herbs have bold flavors and should be used with care while others are mild and can be used more freely. View Shopping for Health: Herbs and Spices for more about this.
Herbs can be divided into two categories. Accent herbs and herbs that add character to dishes. Parsley, chives, and dillweed are a few of the accent herbs. They are milder in flavor and are often combined within the same recipe. The character herbs; basil, marjoram, rosemary, bay leaves, thyme, sage, and tarragon add dominant flavor to dishes.
Getting to Know Herbs
Photo source: Beth Bolles
A little heat releases the flavor of herbs. Herbs are bitter, however, when cooked too much. Add accent herbs during the last few minutes of cooking time. Character herbs, such as bay leaves, can withstand longer cooking times and usually are added at the beginning of the cooking process.
When selecting fresh herbs, look for plants with an all-over green color. Yellowing indicates old plants, while black, watery areas are a sign of bruising.
To refrigerate fresh herbs for future use, rinse herbs under cold water, pat dry, wrap in paper toweling and refrigerate in a plastic bag. To use, just cut or pull off leaves. Most refrigerated herbs will retain freshness for up to four days to a week.
Herbs can be frozen or dried for longer storage. To freeze fresh herbs, wash herbs, pat dry and freeze in airtight bags or containers. Frozen herbs should be thawed just before use. Fresh herbs can be dried for later use.
When experimenting with a new herb, pull off a leaf and crush it, let it warm in your hand. If it has a delicate aroma you can add more. If it is strong and pungent, use it sparingly. It is always easier to add more of an herb than subtract.
Dried herbs are more concentrated. When cooking with dried herbs use one third of the dried leaves to substitute for the fresh. One teaspoon of dried leaves is equal to one tablespoon of fresh. The fresh leaves are more pungent than the dried.
Cooking with Herbs
Try these herb blends to enhance the flavor of beef, poultry, and seafood dishes.
Salt Free Blend
1 Tablespoon mustard powder
2 teaspoons parsley
2 teaspoons onion powder
2 teaspoons thyme
1 Tablespoon garlic powder
2 teaspoons dill weed
2 teaspoons savory
2 teaspoons paprika
1 teaspoons lemon peel
Garden Blend
3 Tablespoons dried parsley
3 Tablespoons dried basil
3 Tablespoons dried thyme
3 Tablespoons dried marjoram
3 Tablespoons dried rosemary
3 Tablespoons dried chives
3 Tablespoons paprika
½ teaspoon garlic powder
“What is paradise, but a garden of herbs full of pleasure and nothing there but delights”
William Lawson, 1617
by Samantha Kennedy | Aug 24, 2017
With today’s continued focus on healthy eating and the dangers of high blood pressure, seasoning and cooking with salt has decreased. Alternative seasonings such as herbs and spices are excellent additions to any dish without the dreaded sodium. Herbs and spices are easy to use and can add a variety of delicious flavor combinations to any family favorite.
The difference between an herb and a spice is the part of the plant used. Herbs come from the leaves and soft stems of the plant. Spices are taken from the roots, seeds, bark, fruit, or flowers of the plant. Spices tend to have a stronger flavor than herbs, and are usually used in smaller quantities.
Besides being a healthy substitute for salt, herbs and spices can also replace added fat and sugar without contributing extra calories. Instead of adding extra sugar to oatmeal, for example, try using cinnamon or allspice.
Add cumin or ground black pepper to more savory dishes instead of reaching for the salt shaker or butter. Try seasoning meats with herbs and spices instead of coating them in breading or gravy.
Not all herbs and spices pair well with all types of foods. Herbs and spices should be used to enhance and complement the flavor of food without taking it over completely.
A strong herb such as rosemary would completely overwhelm a mild-tasting food like peas or other vegetable. Conversely, a mild herb such as parsley would be completely overwhelmed by a strong-tasting food such as lamb or beef.
Dried herbs can be used instead of fresh herbs in recipes, and vice versa. Keep in mind the flavor of dried herbs is much more concentrated than that of fresh, so reduce the amount accordingly.
Use only a quarter to half as much dried as fresh. Start with a smaller amount, and then add as needed to achieve the desired taste.
Look for herbs with a bright green color and little or no wilting when choosing fresh ones. Avoid bunches showing signs of mold, slime, or pests.
Wash fresh herbs in clean, cool water to get rid of any sand. Fresh herbs need to be stored in the refrigerator, in an unsealed plastic bag, to maintain optimal freshness. They can last up to three weeks, though should be used within a week for the best flavor.
Dried herbs and spices, if stored correctly, do not spoil. However, they will lose their flavor and aroma over time.
Ideally, flaked or ground herbs and spices should be replaced every six months for maximum flavor, but can remain viable for up to three years. Whole spices such as cinnamon sticks and peppercorns can remain effective for up to five years.
Not all herbs and spices are created equal. When using them in cooking, it is important to remember the more delicate herbs such as basil and chives should be added right before serving to preserve their flavor.
Less delicate herbs such as thyme and oregano can be added earlier in the cooking process since they retain their flavor better. When creating herb blends, mix, match, and be creative. Add them to a cheese shaker for easy access during meals.
To learn more, sign up for the Extension Cooking Class series which starts September 7, 2017 at the UF/IFAS Wakulla County Extension Office at 84 Cedar Avenue in Crawfordville. Start time is 6:00 p.m. and the cost is $10.
For additional tips about cooking with herbs and spices, call Samantha at the UF/IFAS Wakulla County Extension office at (850) 926-3931.
by Amy Mullins | Mar 11, 2016
Celebrating the Academy of Nutrition and Dietetics National Nutrition Month each March is the perfect time to focus on your health needs and set new nutritional goals. A couple of key messages for this year’s theme include discovering new ways to prepare meals that trim sodium and practicing mindful eating behaviors. Make it your goal to incorporate at least one of the following tips into your lifestyle so you can “Savor the Flavor of Eating Right!”
Get Creative with Herbs and Spices
Instead of adding salt or condiments high in sodium to your food, consider using herbs such as rosemary, basil, mint, oregano, or cilantro. Spices such as cinnamon, ginger, paprika, pepper, and cumin are another great option to include in your favorite meals. Flavoring with herbs and spices instead of salt can help reduce your sodium intake without sacrificing taste.
Appreciate Each Bite
Take time to appreciate every flavor, texture, and the overall eating experience at each meal. Eating slowly and enjoying every bite gives your stomach time to tell your brain that you are satisfied. This practice may help you eat less overall, as well as assist you in reaching your nutritional goals.
Practice Mindful Eating
Think about where you eat a majority of your meals. Eating at your desk or in front of a television can be distracting and may cause you to overeat. Aim to find a place where you can focus solely on your meal instead of trying to multitask while eating.
To learn more about how you can savor the flavor of eating right, visit www.eatright.org or contact your local UF/IFAS Extension Office.
by Kendra Hughson | May 16, 2013
Be adventurous in cooking with herbs!
Many novice cooks fret about what herbs to add to a recipe, when to add them and how much to add. There are no rules when cooking with herbs! The fun of livening up recipes with herbs is in the experimenting. For those who want more guidance, a guide is included indicating which herbs are good with which foods. Use this only as a guide. Experiment by adding a small amount of an herb or combinations of herbs to a dish, then taste. Add more if the flavor doesn’t suit you.
Add the herbs during the last 15-20 minutes of cooking. Certainly this cannot be done for recipes that require the herbs to be mixed in with the batter or dressing, for example. But for stews, vegetables and other recipes, adding herbs at the beginning of the cooking process diminishes the subtle flavor. Fresh herbs pack the most flavor. Gardeners can grow their own herbs and then preserve their harvest by either freezing or drying. Fresh herbs are available at local grocery stores and farmers markets. Dried herbs can be found at any grocery store.
If you don’t have a recipe, start with 1/4 teaspoon and add more as needed to reach your ideal flavor. You don’t want the herbs to overpower the other flavors in the dish. If a recipe calls for dried herbs, you can substitute fresh herbs. Dried herbs are stronger than fresh herbs so you will need to use more of the fresh herbs. If the recipe calls for 1 teaspoon of dried, crushed herbs or 1/4 teaspoon of powdered herbs, use 3 teaspoons (1 tablespoon) of fresh. If a recipe calls for fresh herbs, substitute dried herbs by decreasing the amount by half. When doubling a recipe, do not double the herbs or spices. Increase their amounts by 1 1/2. Remember, it is better to start with less and add more if desired.
Try using fresh herbs to add flavor while cutting back on fat, sugar and salt in recipes. Cooking with herbs also may have additional health benefits. Research is showing herbs have antioxidants which may help prevent cancer and heart disease. So, be adventurous and trying adding more herbs to some of your favorite recipes. Contact your local UF/IFAS Extension office for more information on growing or cooking with herbs.
Guide for Using Herbs:
Mint: Desserts, lamb, peas, fruit salads, sauces
Cilantro: Mexican and Asian cooking, rice, salsa, tomatoes
Sage: Cottage cheese, game meats, pork, rice, poultry, soups (chicken, minestrone, and vegetable), stuffing
Parsley: Salads, vegetables, pastas
Dill: Tomato dishes, yeast breads, eggs, coleslaw, potato salad, fish, beans, Brussels sprouts, cauliflower, cucumber, summer squash
Oregano: Tomato dishes, beef, game meats, veal, spaghetti, clams, soups (bean, minestrone, and tomato), beans, eggplant, and mushrooms
Rosemary: Dumplings, eggs, game meats, lamb, veal, poultry, fish, barbeque sauce, chicken, beef, soups (pea and vegetable), beans, mushrooms, potatoes, cauliflower, turnips
Thyme: Eggs, game meats, lamb, veal, rice, poultry, barbeque sauce, fish, oysters, chowders, soups (onion, tomato, and vegetable), mushrooms, tomatoes
Basil: Tomato products (juice, pasta sauces, pizza sauce, etc.), eggs, game meats, lamb, veal, rice, spaghetti, vinaigrette, soups (minestrone, pea, potato, and vegetable), beans, eggplant
RECIPE: Basil Pesto
- 2 cups fresh basil leaves, removed from stem
- 1/2 cup fresh parsley leaves
- 1/2 cup olive oil
- 2 garlic cloves, peeled
- Salt and freshly ground pepper to taste
- 1/4 cup roasted pine nuts
- 1/4 cup fresh Parmesan or Asiago cheese
In a blender or food processor, puree the basil, parsley, oil, garlic, salt, and pepper. Add the nuts and the cheese and process briefly until the pesto reaches the desired consistency. Makes 2 cups.
