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March 31, 2005
Prairie Fare: Harvesting Herbs for Healthy Eating
The other day I heard a loud “AAGGHHH” coming from my kitchen. Then I heard a loud sneeze from my husband, followed by a loud sneeze from my toddler-age daughter. Two more sneezes from each followed in rapid succession. I had to investigate the exclamation and the sneezing. I had my suspicions. Sure enough, my curious toddler had emptied a large box of pepper in a good-sized pyramid on the kitchen floor. She looked up from her masterpiece and grinned at me. Then she sneezed again. Soon I was sneezing, too. After the clean up, the sneezing subsided for the most part. I’m not sure my daughter learned anything from the experience. Hopefully, she learned about cause and effect. She likes spaghetti, so maybe next time she will grab some of my dried herbs, such as oregano or basil, to empty and sniff. I hope not. Spices, such as pepper and herbs, add flavor to cooking. Although I’d like to say “good nutrition” is the No. 1 factor people use when choosing foods, “good taste” rates the highest. Adding herbs can improve flavor and help reduce fat and salt in your favorite recipes. Herbs virtually add no calories, yet they add distinctive flavors. They get their characteristic aromas from chemicals known as essential or volatile oils. These oils are concentrated in the flowers, seeds, leaves, roots or throughout the plant, depending on the species. Dried herbs lose their potency over time, so do the “sniff test” every six months with your dried herbs and spices. If there’s little aroma, there will be little flavor. Fresh herbs can be grown in a pot on your windowsill or in your garden. They take little space to grow, yet they can be a cook’s best friend. They easily can be preserved by drying them in a dehydrator, oven on low or microwave. They also can be frozen. Store home-dried herbs sealed in a bag or jar in a cool, dry place and use within a year for best quality. To use fresh herbs, rinse them well under running water and chop in tiny pieces. The idea is to expose as much of their surface area as possible. With dried herbs, use a mortar and pestle to grind the herb into a powder. Herbs vary by flavor strength, so it’s important not to overdo them. Since herbs can lose some flavor during food preparation, timing is important. Add fresh herbs close (10 to 15 minutes) to the end of cooking when making soups and stews. When adding herbs to cold foods, such as salads, add them a few hours ahead of time to allow the flavors to meld. For more information about growing, preserving, and using herbs, visit the NDSU Extension Service food and nutrition Web site at http://www.ext.nodak.edu/extpubs/plantsci/hortcrop/h1267w.htm. Here’s an easy “home-made” meal that will make your family and friends think you cooked all day. You can substitute fresh oregano for dried as indicated, more or less to taste. Serve with green salad, breadsticks, frozen yogurt topped with fresh fruit and low-fat milk for a balanced meal.
Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
