Can you think of any herbs that make your favorite restaurant cuisines extra delicious and are signature to those dishes? Maybe a rich Thai curry with basil comes to mind or fresh tabbouleh with parsley and mint. Herbs can add that extra special touch, pulling a dish together and elevating it from yum to wow!
What's also fabulous about herbs is that, in addition to boosting flavor to meals, they are packed with nutrition and offer tons of health benefits, such as fighting inflammation, reducing the risk of heart disease, and lowering cholesterol.
What are Herbs
Throughout history, herbs have played a vital role in flavoring food, promoting healing, and enhancing our environments with their fragrant aromas (basil bouquet anyone?). They can be categorized into three main types: culinary, medicinal, and aromatic herbs. Many people are familiar with culinary herbs like parsley, basil, and thyme, which are commonly used in cooking.
However, numerous herbs also offer health benefits. For example, chamomile and peppermint aid digestive health and promote a calming effect on mood, respectively.
Additionally, certain herbs can be utilized in aromatherapy by extracting essential oils, which can be applied in diluted form to the skin or enjoyed through a diffuser. The aromas of herbs vary widely, but they can generally be described as fresh, earthy, peppery, sweet, or savory.
To better understand their growing needs, culinary herbs can also be classified into two categories: hardy herbs and tender herbs, indicating the types of environments in which they thrive. Keep reading to learn more about 10 nutrient-dense herbs you know and love that can offer more than a delightful culinary experience by supporting your health and well-being. And don't forget to notice their delightful aromas as you're using them — they can naturally boost your mood and lift your spirit!
10 Nutrient-Dense Herbs to Elevate Your Meals
Hardy herbs
Hardy herbs are plants that can tolerate colder temperatures and harsher growing conditions. They typically thrive in outdoor gardens and can withstand frost, making them suitable for regions with varying climates. Five examples of familiar hardy herbs are listed below.
Rosemary
Rosemary (Rosmarinus officinalis) is a perennial herb native to the Mediterranean region and has a distinct flavor that is both earthy and aromatic. Rosemary is rich in antioxidants which help combat oxidative stress in the body and enhance memory and concentration. This herb has a strong, resinous quality that can be quite potent, making it a wonderful complement to plant-based meat alternatives, tofu, potatoes, roasted veggies, and hearty dishes.
Sage
Sage (Salvia officinalis) is a perennial herb native to the Mediterranean region. Sage has traditionally been used to alleviate digestive issues, including bloating and gas, and may help improve overall digestion and enhance memory and cognitive function, potentially aiding in the prevention of age-related cognitive decline. This herb has a distinctive and robust flavor that is earthy and slightly peppery. The herb's unique flavor pairs well with rich foods, making it a popular choice for seasoning plant-based meat alternatives like jackfruit and tempeh, and savory dishes like stuffing and soups.
Thyme
Thyme (Thymus vulgaris) is a perennial herb native to the Mediterranean region. Thyme may have a positive impact on mood and cognitive function, potentially helping to reduce stress and anxiety and is also a good source of vitamins A, C, and K, as well as minerals like iron, calcium, and manganese, which are essential for overall health. Thyme has a distinct flavor that is both earthy and slightly minty and pairs well with a variety of dishes, including casseroles, vegetables, soups, and stews, adding depth and complexity without overwhelming other flavors.
Chives
Chives (Allium schoenoprasum) are a perennial herb belonging to the onion family (Alliaceae). They are native to Europe, Asia, and North America. The prebiotic fiber in chives can support digestive health and promote regularity. Chives also contain essential minerals like calcium, potassium, and iron, which are vital for various bodily functions. Fresh chives offer a bright, green note, while their subtle hint of sweetness adds depth to salads, soups, and tofu scrambles.
Oregano
Oregano (Origanum vulgare) is a perennial herb native to Europe, particularly the Mediterranean region. Oregano is packed with antioxidants, including carvacrol and thymol, which help combat oxidative stress and inflammation, and have natural antimicrobial effects, making it effective against certain bacteria and fungi, supporting the immune system. Oregano has a robust and aromatic flavor that is both earthy and slightly peppery and is also a popular herb in Mediterranean and Italian cuisines, often used in sauces, marinades, and seasoning for meats and vegetables.
Tender Herbs
Tender herbs are plants that are sensitive to cold and typically cannot withstand frost. They thrive in warmer temperatures and are often grown as annuals in cooler climates.
Basil
Basil (Ocimum basilicum) is a fragrant herb native to tropical regions of Central Africa and Southeast Asia. Basil contains powerful antioxidants, such as flavonoids and polyphenols, which help protect the body from oxidative stress. It's also high in Vitamin K, which may aid in blood clotting. Basil has a bright and aromatic flavor that is both sweet and slightly peppery. Fresh basil offers a vibrant, green note that can elevate dishes like pesto, salads, and sauces, while dried basil tends to have a more concentrated, earthy taste, making it delicious in stews and stuffed peppers.
Cilantro
Cilantro (Coriandrum sativum), also known as coriander in many parts of the world, is an herb native to regions spanning Europe, Asia, and North Africa. Cilantro is high in antioxidants and is a good source of vitamins A, C, and K, as well as essential minerals like potassium, calcium, and magnesium. Some studies suggest that cilantro may help the body eliminate heavy metals and toxins, promoting detoxification. Its taste can be quite polarizing; some people describe it as citrusy and slightly peppery, while others find it soapy or overwhelming. It is a popular choice in salsas, salads, and Asian cuisines.
Dill
Dill (Anethum graveolens) is a herb native to the Mediterranean region and parts of Western Asia. It is a good source of vitamins A and C, which are important for immune function and skin health. Its taste can be described as a mix of herbal and citrus notes, with a hint of sweetness and a subtle anise-like quality. Dill's distinctive taste pairs well with a variety of foods, particularly in pickles, sauces, and light salads.
Mint
Mint, belonging to the genus Mentha, is native to Europe, Asia, and North America. Mint is rich in antioxidants, which help combat oxidative stress in the body. The taste can vary slightly between species; for example, spearmint is sweeter and milder, while peppermint has a stronger, more intense flavor with a pronounced menthol kick. Mint's freshness makes it a popular addition to beverages, desserts, salads, and savory dishes, enhancing the overall flavor profile with its vibrant and aromatic qualities.
Parsley
Parsley (Petroselinum crispum) is native to the Mediterranean region, particularly around Italy and Greece. It is particularly high in vitamins A, C, and K, which support immune function, skin health, and bone health. Parsley has a fresh, vibrant flavor that's slightly peppery with a hint of earthiness. The taste can vary depending on the type—curly parsley tends to be milder and more delicate, while flat-leaf (Italian) parsley has a stronger, more pronounced flavor. Parsley is often used as a garnish or seasoning, adding a refreshing quality to salads, soups, sauces, and various cooked dishes.
Add those herbs!
In the kitchen, herbs enhance flavors, adding depth and complexity to a wide array of dishes, from savory meals to refreshing beverages. Medicinally, herbs have been used for centuries to promote health and well-being, offering natural remedies for various ailments due to their bioactive compounds. Additionally, their aromatic properties make them valuable in essential oils and fragrances, contributing to relaxation and emotional well-being. Overall, herbs enrich our lives in a variety of ways, bridging the gap between flavor, health, and sensory enjoyment. Try fresh basil in the Garden Fresh Mediterranean Wheat Berry Salad, mint in festive mocktails, or hardy herbs in this Slow Cooker Vegan Sausage Soup (with Greens and Beans!).
Hello! My name is Cequoya Williams and I am a Graduate Nutrition student at Georgia State University. I love plants and doing outside activities like hiking waterfalls and camping. I am passionate about promoting healthy eating habits and also advocate for food security.
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