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Celebrate Garden Month in April by Cooking with Fresh Herbs

in The Too Busy to Diet Blog on April 10, 2017

Celebrate Garden Month in April by Cooking with Fresh Herbs

“Fresh herbs can be easily found year-round at stores and seasonally at many farmers markets in Illinois,” says Jacqueline King, a registered dietitian and spokesperson for the North Suburban Illinois Academy of Nutrition and Dietetics, “and they are a great addition to your recipes this spring.”

Here are three tips that Jacqueline King recommends for using fresh herbs in your kitchen at home:

1. Know When to Add Them During Cooking. When you are adding herbs while cooking, fresh herbs should be added to your meal closer to the end of the cooking process. Cooking them longer can lead to loss in flavor! For delicate herbs (such as basil, chives, and cilantro), add just a minute or two before you are done cooking the recipe. More hearty herbs (such as rosemary or thyme) can be added during the last 20 minutes of preparation.

2. Start with Herbs that Complement Your Meal. Experimenting with different flavors in the kitchen can be fun, but sometimes it is helpful to start with flavor combinations that are tried and true! Herbs that taste great with beef recipes include pepper, sage, and thyme. For chicken, try ginger, rosemary, or tarragon. Vegetables get extra flavor from herbs such as dill, cumin, oregano, and onion powder! For more tips on using herbs and spices, visit here.

3. Know Your Conversions from Dried Spices. If you have a recipe at home that calls for dried herbs and you want to try it with fresh herbs, the conversion is simple! The conversion is 1 Tablespoon fresh herbs = 1 teaspoon dried herb leaves = ¼- ½ teaspoon dried ground herbs. For dried ground herbs, start with ¼ teaspoon and increase if you desire more flavor.

For more information on healthy eating or to locate a Registered Dietitian in your area, visit the Academy of Nutrition and Dietetics at www.eatright.org.

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Sample Recipes if Doing a Cooking/Food Prep Segment:

Italian Tomato Bread Salad
Spring Vegetable Sauté (use ½ Tablespoon fresh dill instead of dried dill)
Cucumber Yogurt Dip

• photo: Scott Payne
• Stylist: Vanessa Dubiel