Herbs, easy to grow inside and filled with nutrients!

Herbs can pack a big bang for your buck!  They are also easy to grow inside! We have them in ceramic pots, but also in windowsill containers we bought at IKEA, designed just for the purpose. I just looked them up, and they do still carry them:
https://www.ikea.com/us/en/p/bittergurka-plant-pot-white-80285787/
 
Basil: Basil (Ocimum basilicum) is the hallmark of summer. It is a warming, aromatic herb with a balance of sweet and peppery flavors. It is a rich source of flavonoids, including orientin, which protects cell structures and chromosomes from radiation and oxidation. It is also a potent antioxidant (Kaurinovic, Popovic, Vlaisavljevic, & Trivic, 2011) and rich in cardiovascular supporting carotenoids that help prevent free radical damage to our cells. Basil is an excellent source of vitamin K and manganese; a very good source of copper, vitamin A (in the form of carotenoids such as beta-carotene), and vitamin C; and a good source of calcium, iron, folate, and magnesium (Mateljan, Basil, 2018). One of basil’s volatile oils, eugenol, works to block the same inflammatory enzyme that common NSAIDS inhibit (Mateljan, Basil, 2018). Basil also fights bronchial infection, and “works wonders for almost any digestive (McBride, 2010, p. 33).
 
How to enjoy: Basil should be added to foods at the end of cooking or as a component of raw dishes to protect its volatile oil compounds. It is a fantastic herb to prepare as a pesto, chop fresh and mix into salads, or to use as whole leaves in the traditional Italian caprese dish (layer fresh mozzarella, heirloom tomatoes, and basil leaves, drizzle with extra virgin olive oil, balsamic vinegar, and a sprinkle of salt). It is also fantastic to blend into a cold soup like gazpacho. The dried version of the herb is wonderful infused into tomato-based sauces or mixed into meatballs.  Don’t forget the easy to make and delicious Pesto! 
 
Cilantro: Cilantro (Coriandrum sativum) is anti-inflammatory, antimicrobial, and is one of the most polarizing herbs in the food community. People either love cilantro or hate it, citing a “soapy” flavor as the reason for the distaste. Recent research indicates that those who hate cilantro likely share a specific group of olfactory receptor genes that are highly sensitive to the aldehyde chemicals present in cilantro—and soap (LedbeJer, 2017). Those who enjoy the taste of cilantro benefit from its high levels of vitamin k for bone health and blood clotting as well as its potential to assist the body with heavy metal chelation (Aga, et al., 2001), (Abascal & Yarnell, 2012), and a wide array of antioxidant compounds including caffeic, ferulic, gallic, and chlorogenic acids that protect against oxidative damage.
 
How to enjoy: Cilantro loses its flavor when heated, so always use it raw and add to already cooked foods when they aren’t piping hot. Cilantro really shines as an element in tacos, spring rolls, salsa, chutney, and rice dishes. It complements spicy foods with its cooling properties and makes a tasty pesto when your summer basil stock has dwindled.
 
Parsley: Parsley (Petroselinum crispum) is an anti-inflammatory, antioxidant rich herb that contains vitamins A and C, folate, minerals such as iron, calcium, and magnesium, chlorophyll, chemoprotective volatile oils, and flavonoids that protect against free radicals (Mateljan, Parsley, 2018). While it is often an overlooked garnish on plates at restaurants, it is actually a very useful dietary tonic that can inhibit histamine reactions, assist in moving toxins through the body, support healthy kidney function, and protect against a variety of diseases (Farzaei, Abbasabadi, Ardekani, Rahimi, & Farzaei, 2013), (McBride, 2010, p. 92). Both the curly and flat leaf (Italian) varieties can be used in cooking, but the flat leaf variety offers a more robust flavor, is easier to wash and chop, and has a nicer texture.
 
How to enjoy: Parsley is fresh and mild tasting, making it a wonderful addition to chopped salads (it is especially delicious in a chicken salad made with shredded chicken, roasted red bell peppers, red onion, chopped parsley, sundried tomatoes, extra virgin olive oil, and sea salt). Parsley is also a great choice to add to smoothies and grain-based dishes with its bright green color and refreshing crispness. My favorite is Chimichurri over steak, and I have shared the recipe I use in this newsletter/blog!
 
Rosemary: Rosemary (Rosemarinus officinalis) is a powerful antibacterial,
circulatory stimulant, and “invigorating herb that enhances the memory and lifts the spirit” (McBride, 2010, p. 98). One exciting culinary application of rosemary is as a preservative. Rosemary is effective in slowing the growth of bacteria involved in food spoilage—which is one of the reasons it was historically added to meat rubs and marinades. Rosemary has also been shown to help the liver process glucose (Tu, Moss-Pierce, Ford, & Jiang, 2013), protect against cancer (Moore, Yousef, & Tsiani, 2016), exhibit anti-depressant effects (Feriemi, et al., 2015), be calming to the nervous system (which can help with digestion), and be stimulating to the immune system (Mateljan, Rosemary, 2018).
 
How to enjoy: Rosemary is a heartier herb that can withstand some heat. It makes a wonderful component to marinades and dry rubs for meat and whole sprigs can be tossed in with a pot of stew or stuffed into a chicken prior to roasting. In addition to complementing roasted meats, rosemary is an ideal companion for frittatas, potatoes, root vegetables, and heartier grain dishes. It also makes a flavorful tea that can be enjoyed in the morning to get the blood circulating and the mind focused. When adding rosemary to dishes, be sure to chop it very finely as it can be tough to chew.
 
Thyme: Thyme (Thymus vulgaris) is particularly suited to support the respiratory system, is rich in minerals, including iron, and exhibits very strong antibacterial (Kulevanova, et al., 2000) and antioxidant properties that can keep pathogens from growing in your food. It also works to “stimulate the movement of energy, blood, and oxygen to the digestive tract,” helping to reduce bloating and indigestion (McBride, 2010, pp. 104-105). It is rich in flavonoids and a good source of manganese, both of which protect against free radical damage, and provides vitamin C, vitamin A, iron, copper, and dietary fiber (Mateljan, Thyme, 2018). Like Rosemary, it has strong action as a food preservative and is commonly added to meat preparations for this purpose.
 
 
How to enjoy: Delicate sprigs of (me can be tossed into gently simmering pots of soup or stirred into warm pots of beans to add a savory, aromatic, rich flavor. It can also be prepared as a digestive after-dinner tea or whipped into butter with oregano to add an herbal punch to your potatoes. Adding some chopped thyme to your scrambled eggs will take them to another dimension of flavor and nutrients.

​Dill: Dill (Anethum graveolens) is another powerhouse herb that shines well beyond its ability to add that delightful flavor to pickles. It is high in monoterpene compounds that help attach antioxidants to oxidized molecules to prevent them from causing damage to our cells. It is also rich in volatile oils that classify it as a “chemoprotective” food (much like parsley) that can help neutralize certain types of carcinogens, such as the benzopyrenes that are part of smoke from cigarettes, grills, and trash incinerators (Mateljan & Dill, 2018). Dill is a surprisingly good source of calcium, fiber, iron, and magnesium and has been found beneficial for supporting healthy digestion and quality sleep. Some studies show that dill can induce apoptosis in Candida cells (Chen, et al., 2014), has strong antimicrobial activity (Stavri & Gibbons, 2005), and is as effective as medication at relieving pain associated with the menstrual cycle (Heidarifar, et al., 2014)

How to enjoy: Although it should absolutely be utilized to make pickled vegetables of every variety, there are so many more ways to enjoy fresh dill. It is very delicate and should be used in raw dishes or stirred into cooked foods after they cool. Stir copious amounts of chopped dill into a cup of Greek yogurt mixed with half a cucumber (grated and squeezed of moisture), a splash of apple cider vinegar, two minced cloves of garlic, and a pinch of sea salt for the most addicting tzatziki sauce that should be dipped and drizzled on everything. Mix in into your favorite egg salad or potato salad, sprinkle it on top of poached salmon, or toss blanched green beans in a handful of chopped dill for an unbeatable tangy zip.

Peppermint: Peppermint (Mentha piperita) may first come to mind as a flavoring used in toothpaste and after-dinner mints, but its culinary applications and health impacts are truly astounding. Peppermint is a strong digestive supporter and can soothe a belly ache better than any other remedy. It is rich in minerals like calcium, magnesium, and potassium, increases mental clarity, and helps beat the afternoon energy slump many of us experience (McBride, 2010, p. 93).

Peppermint offers a wide range of cell protecting antioxidants (Riachi & De Maria, 2015), supports balanced blood sugar (Figueroa-Pérez, Gallegos-Corona, Ramos-Gomez, & Reynoso-Camacho, 2015), and combats the symptoms of IBS (Mateljan, Peppermint, 2018).​

How to enjoy: Peppermint is a delightful addition to many beverages. From tea and cocoa to smoothies and lemonade, or muddled into a cocktail, its refreshing flavor is unbeatable. It complements red meats, especially lamb, but also lends a fun flavor to sweet dishes like fruit salad. Peppermint is also a classic herb to use in tabbouleh or as a main component of chutney.
 
Oregano: Oregano (Origanum vulgare) means “mountain joy” in Greek and there are plenty of joy-inducing reasons to add this herb to your meals. As Kami McBride states, its “strong antiviral, antibacterial, and antifungal properties…keeps away everything that doesn’t belong in our bodies…sprinkled into your meals, oregano keeps unfavorable bacteria and parasites at bay” (McBride, 2010, p. 88). There are numerous studies confirming these potent actions (Gilling, Kitajima, Torrey, & Bright, 2014), (Bhargava, Conti, da Rocha, & Zhang, 2015), (Grondona, et al., 2014). It is a rich source of vitamins A, C, and K, and minerals such as iron, calcium, and manganese. One incredible study demonstrated that Oregano (and Rosemary) was a more effective preservative than BHT or BHA (Marânez-Tomé, et al., 2001), which are commonly added toxins in our food system. The World’s Healthiest Foods Organization also notes that “on a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries,” (Mateljan, Oregano, 2018), making it a true champion of health on a cellular level.
 
How to enjoy: Oregano adds a sumptuous and distinctive flavor to all bean-based, tomato-based, and red-meat based dishes. Sprinkle chopped fresh oregano into these dishes at the end of cooking, or simmer them gently with the dried version stirred in. It also pairs well with mushrooms and eggs and is a fantastic choice to infuse into olive oil for drizzling on salads and vegetables of all varieties. It also makes an excellent herbal tea, especially when paired with mint.
 
With all of the health benefits and incredible flavors herbs add to our foods, it is no wonder they have been prized for centuries as sacred medicine, and wisdom of their uses are passed down from generation to generation. The most affordable and nutrient-dense way to get these powerful herbs onto your plate and into your body every day is to grow them yourself. All you need to successfully grow herbs in your kitchen are some lead-free terracotta pots with a layer of gravel at the bottom for drainage, quality soil (preferably with organic compost), and herb seeds or starts (ask farmers at your local farmers market or order online from a quality supplier like territorialseed.com, crimson-sage.com, edenbrothers.com, or seedsavers.org).
 
Most herbs need at least 6 hours of full sun to do their best, so put them in a sunny spot in the window and water as needed. If you want a deeper dive on growing and harvesting these culinary herbs and more, explore this amazing resource: https://extension.illinois.edu/herbs. Having fresh herbs in your window will also help ensure you use them because you will see them every day instead of them getting buried and wilting in the refrigerator. There will be no loss of nutrients due to (me between harvest and transport either, since you can just snip the herbs you need at the moment. Connect with your food on a deeper level by choosing a few herbs to grow and enjoy the “pleasure and satisfaction that comes with being self-sufficient in your own health care, while delighting your senses at the same (me” (Hobbs & Gardner, 2013, p. ix).
 
Information from Nutritional Therapy Association “Culinary Wellness Part 1 Student Guide” pages 100-106