By United Supermarkets Dietitian Team
Whether you’re looking for a garnish to top your favorite dish, something special to add to your favorite tea, or something green to give your meal a little extra flavor, herbs are the way to go. Herbs are so versatile, and they can be used for many things: flavor in foods, tea infusion, oil infusion, and even medicinal purposes.
Some of the more popular herbs are thyme, mint, garlic, and basil. Not only do these herbs provide fresh flavors, but they also have many health benefits.
THYME
Thyme is an herb that grows on a shrub. It comes from the perennial wild shrub located in the Mediterranean. Thyme provides many nutrients such as vitamin A, vitamin C, vitamin B6, vitamin K, vitamin E, and folic acid, as well as phytonutrients. Minerals such as potassium, magnesium, selenium, and calcium are also present. Thyme may protect the human body against cancer and free radicals as it reduces overall inflammation and oxidative stress.
In cooking, thyme can be used as a garnish over roasted vegetables, or it can be added to pizza sauce, soups, salads, pasta dishes, etc. The best way to store thyme is in the refrigerator in a sealable bag with a damp paper towel and a few holes in the bag to let oxygen in. This herb will store in the refrigerator for up to two weeks.
MINT
Mint is a fresh tasting herb that is good for spring and summertime treats. Like thyme, mint has many nutritional benefits. Mint contains vitamin A, iron, folate, and manganese. It also contains antioxidants that protect against free radicals and reduces oxidative stress. Some research shows that it reduces irritable bowel syndrome symptoms and improves the function of the brain.
Mint can go in many different foods such as salads, smoothies, beverages, tea, and desserts. You can also diffuse mint oil in a diffuser for a natural air freshener. In the refrigerator, mint will store for up to 5 days.
GARLIC
Garlic is one of the more stronger-tasting herbs, but it has many health benefits. Regular consumption of garlic may reduce the risk of colon cancer, lowers inflammation in joints and muscles, and provides cardiovascular health. Topical use has been shown to help treat acne and athlete’s foot.
Garlic can be added to butter, salad dressings, pasta sauce, pasta salad, bread, stir-fry, or any dish that suits your fancy. While the health benefits of garlic are best with raw consumption, heating is okay as long as the garlic does not get above 140 degrees Fahrenheit. A tip is to add garlic to your recipe at the end of the cooking period to keep as much nutritional value as possible. In a dark, cool place, whole garlic can be kept for up to 6 months.
BASIL
Basil is part of the mint family, even though it has a completely different taste. There are several kinds of basil: purple basil, sweet basil, Greek basil, thai basil, cinnamon basil, chocolate basil, lettuce basil, and the list just keeps going. Basil contains vitamin A, vitamin K, calcium, iron, and manganese. Just like other herbs, basil has antioxidant and anti-inflammatory properties. Basil may be helpful for nausea, healing bug bites, reducing depression and memory loss, stabilizing blood sugar as well as triglycerides and cholesterol, preventing cancer, lowering hypertensive blood pressure, and more.
Basil can be used in beverages, smoothies, pasta dishes, salads, roasted vegetables, and pesto. Basil can be stored in room-temperature environments for up to 2 months.
As you can see, herbs provide so many health benefits and flavors to our food. If you’re trying to watch your sodium intake or improve your immune health, incorporating more herbs into your diet can help accomplish your goal by adding more flavor.
Herb Quiche Muffins
What You Need
1/4 c. Half and half
4 Eggs
1/2 small Onion
1/2 bunch Kale
2 oz Asiago cheese
5 fresh Sage leaves
6 fresh Thyme sprigs
2 fresh Rosemary sprigs
1/2 lb. Hot breakfast sausage
How It’s Made
1. Preheat oven to 350 degrees.
2. Grease a jumbo muffin pan.
3. Crack eggs into a bowl with half and half and whisk.
4. In a medium pan, brown the sausage.
5. Dice onion.
6. Mince kale and herbs.
7. Add vegetables and herbs to the sausage mixture and cook for 5 minutes.
8. Evenly distribute mixture to the 6 muffin tins.
9. Evenly distribute the egg mixture between the 6 muffin tins.
10. Sprinkle the asiago cheese on top.
11. Bake for 20 minutes.
