Healthy Cooking with Fresh Herbs

Alice Henneman, MS, RD (ahenneman1@unl.edu)
Extension Educator–Nutrition
University of Nebraska–Lincoln Extension
Joanne Kinsey, MS (jkinsey@njaes.rutgers.edu)
Rutgers Cooperative Extension
Family & Community Health Sciences Educator
Sarah Browning, MS (sbrowning1@unl.edu)
Extension Educator–Horticulture
University of Nebraska–Lincoln Extension
Download this PowerPoint (free) at
http://food.unl.edu/web/fnh/fresh-herbs-powerpoint
This is a peer-reviewed publication
2

Fresh herbs transform
―ordinary‖ into ―extraordinary‖
3Chives
Photo by Alice Henneman

Egg salad sandwich
Chives 4

Carrot soup
Chives
5

Herbs add a ―pop‖ of …
6

Color … and …
Mint
7

Flavor!
Chive
―flowerettes‖
on spinach
8

In early Rome,
young suitors
wore a sprig
of basil to
signal their
marital
intentions.
Source: American Spice Trade
Association
9

In Great Britain,
the ―h‖ is
pronounced; in the
United States, it is
pronounced ―erb‖
11

Flavor foods when cutting
back on salt, fat, and sugar
13

Herbs (both fresh
and dried) may
provide
antioxidants that
help protect
against diseases
such as cancer
and heart disease
15

Growing herbs adds pleasure when they
greet you with wonderful scents!
Adapted from ‘Herb garden’ by Bianca Nogrady available at http://flic.kr/p/5XiTLr under a Creative Commons Attribution 3.0.
Full terms at http://creativecommons.org/licenses/by-nc/3.0/
16

―I plant rosemary all
over the garden, so
pleasant is it to know
that at every few steps
one may draw the
kindly branchlets
through one‘s hand,
and have the enjoyment
of their incomparable
incense …‖
~ Gertrude Jekyll, British Horticulturist
17

Annuals
―Annual‖ herbs must be
planted yearly. Some may be
perennials in some states or
can be raised indoors
throughout the year.
19

BASIL
20

DILL (prolific reseeder)
21

PARSLEY
22

CILANTRO
Adapted from ‘Cilantro’ by ibeamme available at http://flic.kr/p/MSGy9 under a Creative Commons Attribution 3.0.
23

Perennials
―Perennial‖ herbs will grow
from the original planting for
several years. Some may be
―tender perennials‖ and
normally grown as annuals in
some states, depending on
temperature requirements.
24

ROSEMARY
(tender perennial in some states)
25

OREGANO
26

MINT
27

TARRAGON
28

THYME
29

SAGE
30

?
What herb(s)
would/do YOU
like to plant?
31

Herbs are easy to grow!
33

Some even thrive on neglect!
34

Both annual and perennial herbs can
be grown indoors for winter harvest
35Adapted from ‘Windowsill herb garden’ by eskay8 available at http://flic.kr/p/6yLnjG under a Creative Commons Attribution 3.0.

Need at least 6 hours of sun daily
36

Check labels
to be sure
you choose
herbs meant
for culinary
uses for the
best flavor
37

Farmers Markets can be a source
of herbs grown in your state
38

Add color by combining with flowers
of similar water, sun and soil needs
39

Plant herbs
outdoors after
the last day of
frost in the
spring to avoid
losing plants to
a late freeze.
Chives are a
cold-tolerant
perennial and
tolerate frost.
40

Short on space? Plant in pots
Adapted from ‘2008 herb crop on the patio’ by Thomas Pix available at http://flic.kr/p/4BnT1u under a Creative Commons Attribution 3.0.
41

When planting mint
in the ground:
• Control by planting in a
container at least 12‖
wide without drainage
holes
• Bury the container in the
ground so 1‖ of the lip is
above ground level
• May need to water more
frequently than other
herbs planted in ground
as roots can‘t go as deep
42

Picking in the morning is best after the
dew has dried but before sun gets hot
44

• Herbs have their best
flavor if picked before
flower heads develop
or open.
• Especially important
for annual herbs.
Seed production will
hasten the end of their
life. Help herbs
maintain their flavor
by pinching out any
flower heads that
begin to develop.
45

Fresh herbs can
be stored in an
open or a
perforated
plastic bag in
your refrigerator
crisper drawer
for a few days
46

Making your own perforated bags
―You can make holes using a standard
paper punch or a sharp object such as a
pen, pencil, or knife. Punch holes
approximately every 6 inches through
both sides of the bag.
If using a knife to create the openings,
make two cuts — in an ‗X‘ shape — for
each hole to ensure good air circulation.‖
Source: University of Wisconsin Extension
47

Wash herbs under running
water just before using
48

Dry in a salad spinner or gently
pat dry with a paper towel
49

Chives:
• Quickly snip
small bundles of
chives with a
kitchen scissors
OR …
• Cut bundles on a
cutting board
with a very sharp
chef‘s knife
50

Cilantro, parsley,
and other
small-leaved
delicate herbs:
• Remove leaves
by hand
• It‘s OK to include
some tender stems
51

Thyme, oregano,
rosemary, tarragon
and other sturdy
stemmed,
small-leafed herbs:
• Hold thumb and
index finger
together; run down
the stem in the
opposite direction
the leaves have
grown
52

Chopping herb
leaves into
smaller amounts:
• Bunch leaves on
cutting board
• Use a sharp chef‘s
knife so as not to
bruise the leaves
53

Place fingertips on tip of a chef‘s knife and rock
blade briefly back and forth. Re-gather leaves
and chop again if a smaller size is desired
54

Basil, mint, sage
and other large,
leafy herbs:
• A technique called
―chiffonade‖ can
be used with these
herbs
• This method cuts
these herbs into
narrow ribbons
55

Stack 5 or 6 leaves, and roll tightly
56

Cut crosswise into narrow ribbons
57

A general
guideline
when using
fresh herbs in
a recipe is to
use 3 times
as much as of
a dried herb
Dried Herb
Fresh Herb
58

Beware: You can over do herbs!
―Parsley is
gharsley‖
~ Ogden Nash
59

Add more delicate herbs
a minute or two before
the end of cooking or
sprinkle on food just
before served.
60

Delicate herbs
include:
• Basil
• Chives
• Cilantro
• Dill leaves
• Mint
• Parsley
61

―Delicate‖ herbs
may lose more
of their flavor
when dried
Source: Cook‘s Illustrated,
www.cooksillustrated.com/ho
wto/print/detail.asp?docid=974
62

This pizza wouldn‘t be the
same with dried basil!
63

Less delicate herbs can
be added about the last
20 minutes of cooking.
64

Less delicate
herbs include:
• Oregano
• Rosemary
• Sage
• Thyme
65

?
What herb(s) do
YOU currently use?
66

Rosemary
• Chicken
• Fish
• Lamb
• Pork
• Roasted potatoes
• Soups
• Stews
• Tomatoes
68

Basil
• A natural snipped
in with tomatoes
• Terrific in fresh
pesto
• Other
possibilities
include pasta
sauce, peas,
zucchini
69

Dill
• Carrots
• Cottage cheese
• Fish
• Green beans
• Potatoes
• Tomatoes
70

Parsley
• The curly leaf is the
most common, but the
flat-leaf or Italian
parsley is more
strongly flavored and
often preferred for
cooking
• Naturals for parsley
include potato salad,
tabbouleh, egg
sandwiches
71

Cilantro
• Mexican, Asian
and Caribbean
cooking
• Salsas
• Tomatoes
72
Adapted from ‘Cilantro’ by ibeamme available at
http://flic.kr/p/MSGy9 under a Creative Commons Attribution 3.0.

Oregano
• Peppers
• Tomatoes
73

Mint
• Carrots
• Fruit salads
• Parsley
• Peas
• Tabbouleh
• Tea
74

Tarragon
• Chicken
• Eggs
• Fish
• Green beans
75

Thyme
• Eggs
• Lima beans
• Potatoes
• Poultry
• Summer squash
• Tomatoes
76

Sage
• Beef
• Chicken
• Potatoes
• Pork
• Carrots
• Summer squash
77

?
What herb(s)
combination(s)
might YOU try?
78

Start by searching cookbooks or the
Internet for these classic recipe ideas
80

Tabbouleh (with mint and parsley)
81

Tomato basil bruschetta
82

Pesto (basil is usually main herb)
Adapted from ‘Soup and Sandwich 6of12 BBL600XL’ by Food thinkers available at http://flic.kr/p/7LxR3 under a Creative Commons Attribution 3.0.
Full terms at http://creativecommons.org/licenses/by-nc/3.0/ 83

Rosemary roasted potatoes
Adapted from ‘Rosemary Roasted Potatoes’ by Laurel Fan available at http://flic.kr/p/5L5A2s under a Creative Commons Attribution 3.0.
84

Stuffing (sage and thyme often main herbs)
Adapted from ‘Sage & Sausage Stuffing’ by Lauren Teague available at http://flic.kr/p/8Xg9aC under a Creative Commons Attribution 3.0.
85

Salmon with dill sauce
Adapted from ‘Salmon with dill sauce’ by William Selman available at http://flic.kr/p/3bmziF under a Creative Commons Attribution 3.0.
86

Salsa (cilantro often a key ingredient)
87Adapted from ‘Fresh tomato salsa’ by Keith McDuffee available at http://flic.kr/p/6DGEgf under a Creative Commons Attribution 3.0.
87

Tarragon (a classic egg dish ingredient)
Adapted from ‘red, white & booze!’ by Marynificent Bradley available at http://flic.kr/p/6BM7FG under a Creative Commons Attribution 3.0.
88

Oregano (often used in Italian cuisine)
Adapted from ‘food_italian_tomato_bolognese_2_recipe’by time anchor available at http://flic.kr/p/acL5UG under a Creative Commons Attribution 3.0.
89

?
What is YOUR
favorite recipe
using herbs?
90

Add edible herb
garnishes (plus
flavor / nutrients) to:
• Soups
• Salads
• Vegetables
• Desserts
• Beverages
• Protein dishes
• Fruits
• Grains Adapted from ‘Garnish with parsley and serve out into plate at
table’ by Jag aka Route79 available at http://flic.kr/p/4PVG3k
under a Creative Commons Attribution 3.0.
92

Garnishes can take many forms
93
FlowersSprigs
Leaves Chopped
Chiffonade
Photos by Alice Henneman

Basil (leaf)
94

Basil (chiffonade)
95

Chives (chopped)
96

Chives (sprigs)
Adapted from ‘Untitled’ by Mike Carroll available at http://flic.kr/p/6N1JWk under a Creative Commons Attribution 3.0.
97

Adapted from ‘Springtime in a Bowl’ by Alana available at http://flic.kr/p/6pZL17 under a Creative Commons Attribution 3.0.
Chives (flowers)
98

Chives (flowerettes)
99

Adapted from ‘Corn Chowder from the Best of Bridge’ by Pastilla the Mannequin aka trupastilla available at http://flic.kr/p/deVBpa
Under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/
Cilantro (chopped)
100

Cilantro (leaf)
Adapted from ‘Beanie Cheesie’ by Joshua Heller available at http://flic.kr/p/83fksn under a Creative Commons Attribution 3.0.
101

Dill (chopped)
Adapted from ‘Summer Food’ by Ted Major available at http://flic.kr/p/6u6EaB under a Creative Commons Attribution 3.0.
102

Dill (small, tender sprig)
Adapted from ‘One Pot Chicken and Penne Stew with Dill’ by Alpha aka avlxyz available at http://flic.kr/p/9wzs6o
under a Creative Commons Attribution 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/
103

Dill (edible flowers)
104
Adapted from ‘Măche and Mixed Greens Salad with Kohlrabi, Cucumber, Dill Flowers, and Ciabatta Croutons’ by Emilie Hardman available at
under a Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Mint (with tea)
105
Adapted from ‘202-365’ by F Delventhal available at http://flic.kr/p/8kEc6L under a Creative Commons Attribution; 3.0.
105

Mint (in smoothie)
Adapted from ‘Smoothie and Toast’ by bricolage 108 available at http://flic.kr/p/PUiqq under a Creative Commons Attribution; 3.0.

Mint (with fruit)
Adapted from ‘Fruit Cup’ by yugoQ available at http://flic.kr/p/kLGFR under a Creative Commons Attribution; 3.0.

Adapted from ‘Gelato!’ by Juan Carlos Madrigal available at http://flic.kr/p/6yy7tz
Mint (with dessert)
108

Parsley (chopped)
109

Parsley (leaves of flat-leafed parsley)
110
Adapted from ‘Summer Quinoa Salad (Vegan)’’by Jennifer aka SweetOnVeg available at http://flic.kr/p/cozMz3 under a Creative Commons Attribution; 3.0.
(website: http://www.sweetonveg.com/) Full terms at http://creativecommons.org/licenses/by-nc/3.0/

Parsley (sprigs of curly parsley)
Adapted from ‘Pasta Arrabbiatta with chicken, garnished with fresh parsley and parmigiano’ by Ville Majander available at http://flic.kr/p/8LRbcr under a
Creative Commons Attribution; 3.0. Full terms at http://creativecommons.org/licenses/by-nc/3.0/
111

Thyme (individual tiny leaves)
112

Thyme (young thyme with tender, edible stems)
Adapted from ‘Stracci with roasted butternut squash, mozzarella and thyme’ ’by Blue moon in her eyes available at http://flic.kr/p/9uCKW1
113

?
What is a new
herb garnish idea
YOU might try?
114

Opinions vary on the best
way to preserve herbs
116

Experiment with a small amount;
decide which method you prefer.
Here are 2 popular methods …
117

Drying herbs:
Dehydrator drying is a
fast and easy way to
dry high quality herbs
because temperature
and air circulation can
be controlled.* (Follow
directions that come
with your dehydrator.)
*National Center for Home Food Preservation
http://nchfp.uga.edu/how/dry/herbs.html
Adapted from ‘Dehydrator in Motion’ by Tom Higgins available at http://flic.kr/p/5rbMYq
118

Freezing herbs in
oil or water :
• Works best popped
directly into cooked foods
• Chop or use sprigs/leaves
• Place in ice cube tray
sections with amounts
easily used in recipes
• Cover with extra-virgin
olive oil or water;
frozen oil turns whitish
but changes back
when thawed
119

• Cover tray lightly
with plastic wrap;
freeze overnight
• Label freezer bags
with herb type/date;
then add herbs
• Some feel this
method works best
with less tender
herbs (i.e. rosemary,
sage, thyme,
oregano)
• Use in 3 to 6 months
for best quality
120

Sage and coneflowers
122

More herb bouquets
(parsley, dill, sage, lavender, thyme, mint)
123

Tiny individual bouquets
(tarragon combined with flowers
in a shot glass)
124

?
What idea will
you try first with
fresh herbs?
125

For more information about herbs:
1. Cooking with Fresh Herbs,
http://food.unl.edu/web/fnh/fresh-herbs
2. Colorful Foods Videos,
http://vimeo.com/user8347130/videos
3. Recipe Videos,
http://www.youtube.com/FCHSdepartmentRCE
4. Get Moving - Get Healthy New Jersey!
http://getmovinggethealthy.org
5. http://pinterest.com/alicehenneman/herbs/
6. Growing Herbs, Purdue University,
http://www.hort.purdue.edu/ext/HO-28.pdf
7. Growing Herbs at Home, University of Missouri
Extension, http://extension.missouri.edu/p/g6470
127

Nebraska–Lincoln Extension educational programs
abide with the nondiscrimination policies of the
University of Nebraska–Lincoln and the
United States Department of Agriculture.
Rutgers Cooperative Extension, a unit of the Rutgers
New Jersey Agricultural Experiment Station, is an
equal opportunity program provider and employer.
Reference to commercial products or trade names is made
with the understanding that no discrimination is intended of
those not mentioned and no endorsement by University of
Nebraska–Lincoln Extension is implied for those mentioned.
129

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