OUR foodie JANE HUTTON reveals there’s much more to herbs than just a fl avouring, garnish or condiment.
AS we ease into summer, with plants and flowers bursting out all over, gardens planted and tidied, and the winter slipping into distant memory, our thoughts turn to lighter eating. One thing I really love about sunny summer food is the abundance of herbs available, especially in my dedicated herb garden. Herbs are often overlooked as anything more than a flavour hint, garnish or condiment; herbal highlights go far beyond that, though! Did you know that parsley has more iron, weight for weight, than spinach or steak? Not that you’d necessarily think of eating more than a sprinkle of parsley at one time, and that, of course, is the point. We can, and definitely should! While we’re familiar with herbal medicine, and are turning to more natural personal care products, often featuring herbs, we don’t usually consider using them as natural edible healthcare we can incorporate in a bigger way. The first step is pinpointing what the nutritional benefits are, and then picking which ones to use more extensively. Basil doesn’t just go well with tomatoes and slices of creamy mozzarella; it’s known for helping digestion and calming an overactive nervous system. Coriander, marjoram and oregano have similar digestion-soothing properties, though if you have a tickly cough or tension headache, get oregano and marjoram into your meals too. Certain herbs have become linked to particular foods or dishes over time, and considering the knowledge of nature and the environment that our forebears had, it will be no real surprise to find these pairings grew from a reliance on natural methods of healthcare. Rosemary will help to digest fats and stimulate circulation, which may be why it’s traditionally used with fattier meats like lamb and beef, while sage, tarragon and thyme have an efficacious effect on rich food and digestion. Our ancestors certainly knew a thing or two, without the aid of scientific labs and testing equipment! Medicinal properties go even further with many herbs, making targeted eating easy to achieve. Turmeric, sage, garlic, lemon balm, and borage, to name but a few, all have researched effects, from antifungal and antibacterial properties to soothing rheumatism and anxiety. So, how do we get more of these wonders into our food? The answer is easy – replacing some of our usual lettuce choices with herbs as a leaf creates salads that are not just spectacularly fragrant and delicious, but powerfully healthy too. Add edible flowers for a work of art on a plate that’s almost too pretty to eat. Have a herbally healthy summer!
Make a supercharged salad base
Give this one a try, bursting with ingredients particularly high on the alkaline scale, and heaving with such a broad spectrum of nutrients, you’ll be dancing on the ceiling! Adorn with whatever other leafy herbs you’re growing, and any extra toppings you choose – cucumber, tomatoes, red/yellow peppers, spring onions, chicken, avocado, goat’s cheese, feta, halloumi, salmon, chorizo, smoked mackerel, the possibilities are endless. Your body (and mind) will thank you! This Supercharged Salad Base serves one for a big summer boost. INGREDIENTS: 1 handful of spinach; 1 handful of rocket; 1 handful of coriander leaves; a scattering of mint leaves; 1/2 head, cos lettuce, chopped; 1 bunch of parsley, chopped; 3 celery stalks, chopped; 1 pepper, sliced; and a handful of roasted pumpkin seeds and almonds Mix the salad greens together in a bowl. Top with celery, green pepper, almonds/seeds, parsley, and the other toppings of your choice. Dress with a light lemon and olive oil dressing or a balsamic glaze. Enjoy!