Hello Herbs!

I LOVE fresh herbs--I use them in both complex dishes AND I simply sprinke them over salads. They add unique flavor and freshness to food, so you don't have to pour on the salt!

Not only do fresh herbs pack a powerful flavor punch, they have nutritional benefits as well. Read these interesting blurbs that I took from Body + Soul magazine about these fresh herbs. You'll be sure to use them after reading this!

**PEPPERMINT**
What: Bright green peppermint counts among the most widely used of the 600 varieties of mint. Its refreshing flavor lends itself to both savory and sweet dishes.

Why: Peppermint's menthol, an active terpenoid, triggers a cooling neurological sensation and inhibits tumors by stimulating detoxifying enzymes. The herb offers a dash of vitamin A, calcium, and folate, too.

How: Because menthol breaks down with heat, raw mint offers the most benefits. Try it in a salsa with cucumber or mango, or in pasta salad with peas, whole-wheat farfalle, olive oil, and grated Parmesan.

**ROSEMARY**
What: This native to the Mediterranean region has narrow, silvery-green leaves that are rolled so tight they resemble needles. Its soft, pinelike fragrance endures better than that of most herbs when dried.

Why: In addition to having anti-inflammatory and antitumor effects, rosemary's flavonoids may help keep LDL ("bad") cholesterol from oxidizing, thereby preventing hardening of the arteries. The herb also works as aromatherapy; research shows its scent may improve alertness and memory.

How: Bake rosemary into bread or crackers; season apples or pineapples with rosemary before roasting them; or use in marinades for chicken or lamb.

**OREGANO**
What: A cousin of marjoram and thyme, pungent oregano has small leaves that taste flavorful fresh or dried.

Why: Gram for gram, oregano offers more antioxidants (including rosmarinic acid) than any other herb, as well as most fruits and veggies.

How: Whisk minced oregano leaves into a salad dressing, or combine it with olive oil, lemon slices, olives, and capers to make a marinade for chicken or fish.

**BASIL**
What: A star in Italian cooking, basil has a spicy fragrance with hints of anise.

Why: Basil contains cancerprotective phytochemicals, which help stimulate the immune system and block metabolic pathways linked to cancer development.

How: Blend basil with olive oil, garlic, and pine nuts for a pesto; add to a sandwich; or toss torn basil leaves with sliced strawberries and add a drizzle of balsamic vinegar.

**CILANTRO**
What: Also known as fresh coriander, cilantro often ends up in Asian and Mexican dishes.

Why: Its main aroma component, decenal, offers antibacterial effects, while cilantro's phytochemicals, including phthalides and terpenoids, provide anticancer properties. Cilantro's blood-sugar-lowering effects may help stave off or manage diabetes.

How: Add to guacamole, or stir chopped cilantro into plain yogurt for a vegetable dip.

**PARSLEY**
What: Of this herb's 30 kinds, Italian, or flat-leaf, is a favorite because of its peppery flavor.

Why: In addition to vitamins A, C, and K, parsley contains the phytochemical polyacetylene, which helps reduce cancer risk. A sprig can also fight bad breath, thanks to its odor-absorbing chlorophyll.

How: Toss with cooled, roasted beets and goat cheese, or add parsley to mixed greens and dress with a simple vinaigrette.

**TIP**
To preserve the flavor of fresh herbs in cooked dishes, add them near the end of the cooking time or after cooking is complete.