15 Cooking Herbs | Thoughts from a Nutritionist

15 Cooking Herbs are reviewed for their nutritional properties in this post.

We will also explore growing, harvesting, using, and storing fresh cooking herbs in this post.

This post contains affiliate links based on my personal experience with products that support a seasonal lifestyle. As an amazon associate, I earn from qualifying purchases. I hope you find them useful.

For the love of herbs…

Organic fresh cooking herbs are a rich source of trace minerals in the diet. I am reluctant to use supplements and would much rather gain my nutrition requirements from balanced and healthy meals. For me, herbs have always been a source of flavor, and sometimes used for their healing properties, but until recently I had not considered their nutritional potency. To learn more, I talked with a nutrition expert.

Read on to learn more about 15 cooking herbs for the seasonal kitchen!

What is an herb?

In general use, herbs are plants with savory or aromatic properties that are used for flavoring and garnishing food, medicinal purposes, or for fragrances; excluding vegetables and other plants consumed for macronutrients. Culinary use typically distinguishes herbs from spices. Wikipedia

To my mind, an herb is any soft plant that brings flavor to seasonal meals when used fresh, cooked, or dried. In my kitchen, herbs can be cultivated in gardens or wild harvested from naturally maintained green areas.

What’s the difference between an herb and a spice?

Quite simply, herbs are harvested from the leaf portion of plants. Spices are harvested from other areas of the plant-like roots, bark, bulb or seeds.

Below we discuss 15 of the most common herbs used in a seasonal kitchen. Spices commonly used include mustard seed, cumin, cinnamon, turmeric, and the like.

Both have culinary and medicinal properties that enhance meal flavor and nutritional value.

A Few Things to Note

1) This is a post for educational purposes and a way for me to share my personal experiences, not a post to suggest that you replace any prescribed medications with herbs.

2) Herbs have the potential to interact with prescription medications. While research has supported the potential health benefits of fresh herbs, please always check with your prescribing doctor before beginning to incorporate herbs into your meals (or stopping).

3) Nutrients are best absorbed through whole food sources rather than supplements. While I knew this walking in, this confirmed that there ARE ways to sneak in essential vitamins and minerals into our everyday meals that perhaps may even eliminate the need for a supplement in general (unless prescribed by your doctor, of course).  

4) My team member explained that incorporating herbs into a meal is a way to add in flavor without piling on the salt, which may help support heart health in the long-term. So, if you regularly use the salt shaker at the table and your doctor has suggested cutting back, keep reading to see if one of these herbs catches your eye to take its place.  

5) This is an updated and revised version of an original post on the Stony Ridge Farm blog from May 2018. All rights reserved.

15 Cooking Herbs | Thoughts from a Nutritionist

Basil

Botanical name for all varieties: Ocimum basilcum

While there are many different varieties of basil, the bottom line is that about two chopped tablespoons of basil are packed full of various vitamins and minerals.

Vitamin K – Helps with our blood coagulation

Manganese – Bone health

Omega 3 Fatty Acids – Heart health

Calcium – Bone health and supports cardiac muscles

Copper – Bone health, energy production, brain health, collagen production, and more. Apparently, a small amount of Copper is a HUGE daily must-have but that it’s very easy to find in most foods (copper deficiency is rare in the general population). 

I also learned about holy basil. It seems several recent studies conclude that it has antidepressant and antianxiety properties similar to medication…how cool!

Bay Leaf

Bay leaf (bay leaves, plural) comes from the shrub bay laurel. Its botanical name is Laurus nobilis. My name, Lorrie, takes its root meaning from Laurel, which means pure. I like to think it reveals my ‘what you see is what you get’ nature.

I’ve tried growing bay leaf in my herb gardens, but it just gets too cold here in this zone 6a winter. The best bay leaf has a spicy aroma. If you are purchasing dried bay, be sure to purchase from a supplier that lets you smell the product. That being said, the best dried bay leaf I’ve ever used is from Penzys, an online, high-quality spice company.

Volatile Active Components – phytonutrients known to be antiseptic, antioxidant, and promote healthy digestion.

Vitamin C – 1 serving supplies 77% of the daily recommended allowance.

Folic Acid – 45% of daily recommended dosage.

Trace Minerals – the bay leaf is an excellent source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium.

Chives

This herb from the onion family has the botanical name Allium schoenoprasum.

You can use the flowers of all 13 herbs in this list, but of all, chive blossoms are my favorite for flavor and color. I sprinkle them on top of salads and steaks.

Vitamins K, A, and C are available in this onion-like herb.

Cilantro and Coriander

This soft-stemmed, leafy herb is referred to as cilantro when we are using the green leafy parts, and coriander when we use the seeds. The botanical name for the plant is Coriandrum sativum. It is also commonly referred to as Chinese Parsley.

Unsaturated aldehydes – the component that gives cilantro the love it or hate it quality.

It contains phytochemicals that help food stay fresher longer.

It is rich in antioxidant flavonoids, so if you love the taste it loves you back!

This humble backyard herb provides (% of RDA/100g):
15% of folates, 
11% of vitamin B-6 (pyridoxine), 
45% of vitamin C, 
225% of vitamin A, 
258% of vitamin K, 
22% of iron and 
18% of manganese. 

Wow! Just wow!

Dill

The botanical name for dill is Anethum graveolens.

Dill in my seasonal kitchen is used for pickling and flavoring fish dishes. It is a primary source of fragrance and beauty in my kitchen garden. I use both the leaves, flowers, and seeds. It is a prolific seed producer, by the way!

Dill is not a micronutrient powerhouse. It’s nutritional benefits rest in flavonoids and phytonutrients. Dr. Axe says:

Since dill weed may help reduce menstrual cramps, reduce depression, lower cholesterol, act as a natural bug repellent, treat epilepsy, provide a source of energy, aid in digestion, contain antimicrobial effects and protect against free radicals, it’s something you should add to your diet today.”

https://draxe.com/dill-weed/

Lemongrass

The botanical name for lemongrass is Cymbopogon. It may be my absolute favorite botanical name in this post!

This is a culinary grass cultivated for its lemon flavor and medicinal properties.

It is used as a pesticide, a preservative and an antifungal agent.

Trace mineral component highlights include the following percentages of daily recommended allowances:

175% manganese

30% iron

10% magnesium

14% potassium

Additionally, WebMD says:

Lemongrass might help prevent the growth of some bacteria and yeast. Lemongrass also contains substances that are thought to relieve pain and swelling, reduce fever, improve levels of sugar and cholesterol in the blood, stimulate the uterus and menstrual flow, and have antioxidant properties.”

Marjoram

The botanical name for marjoram is Origanum majorana. This herb from the oregano family was once the symbol of happiness in ancient Greece and Rome.

Marjoram tea may help with insulin sensitivity in women with Polycystic Ovarian Syndrome (PCOS) per a 2016 human study.

One tablespoon provides a small daily source of Iron and Vitamin K.

Mint

Peppermint and spearmint are of the botanical classification Lamiaceae mentha. The mint family, Lamiaceae, is huge and includes many of the culinary herbs on this list. Mints in the herb garden must be contained as their roots travel and they can become quite invasive. I use this to my advantage by letting mints like beebalm, hyssop, and catnip take over sections of the property. They smell nice and the birds love them!

Mint is another herb best known for the antioxidant and anti-inflammatory properties inherent in its phytonutrients. It contains small amounts of many trace minerals, so while the numbers aren’t high there is a great diversity in what’s available over time.

Oregano

The botanical name for oregano is Origanum vulgare. It is a perennial, woody herb that is aromatic.

Oregano oil is a proven anti-bacterial. Many a chicken owner know of this answer to antibiotics in their flocks because of the product Ropa-Poultry. Large producers have even eliminated the need for wholesale use of antibiotics in their flocks.

It is also a good source of Vitamin K, Iron, Calcium, and Manganese.

Parsley

The botanical name for parsley is Petroselinum crispum. The best fact I found about parley is an ancient belief that if you said the name of your enemy while plucking a sprig of parsley, it would bring them death. Now, that’s a powerful herb!

Parsley is a great source of Vitamin A thanks to carotenoids (protect those eyes!) and Vitamin K (blood health).  

Rosemary

Botanical name is Rosmarinus officinalis.

This woody herb is highly flavorful. I love it on roasted potatoes. You can propagate new rosemary from existing plants by rooting new shoots. This is an economical way to develop plants well-suited to the micro-climate of your herb garden.

Rosemary is a great source of calcium, iron and vitamin B-6.

Sage

The botanical name for sage is Salvia officinalis.

Some of its nutritional highlights include:

Antioxidant and anti-inflammatory properties as it is rich in Rosmarinic acid.

May help with hot flashes related to menopausal symptoms up to 50% per a 2011 human study.

Antibacterial, antifungal, and antiviral properties.

Source of Vitamin A (for protecting eye health ) and Vitamin K.

As an aside, Sage blossoms are one of my favorite edible flowers.

Savory

The botanical name for this herb is Satureja hortensis (annual) or montana (perennial/winter). Summer savory is more peppery and winter savory has a piney flavor. Satureja is a nod to the satyrs who supposedly lived in fields of savory in ancient Greece.

Fresh savory is a good source of a variety of trace minerals and vitamins. When used dried, savory is a powerhouse herb. Here’s the nutritional breakdown from Nutrition and You:

120% of dietary fiber,
25% of niacin, 
130% of vitamin B-6 (pyridoxine), 
83% of vitamin C, 
177% of vitamin A, 
474% of iron, 
210% of calcium, 
94% of magnesium, and 
265% of manganese 

Tarragon

The culinary variety of Tarragon, French Tarragon, has the botanical name Artemisia dracunculus var. sativa. Other varieties of Artemisia dracunculus are native ground covers in Europe and African.

This herb is distinguished by the fact that it grows from rhizomes rather than seeds from flowers. I have trouble overwintering it here in my dense, clay soil.

Rich source of Vitamin C, Calcium, Iron, and Zinc.

Some recent studies suggest it may help to lower blood sugar levels.

Potential pain-relieving properties (specifically with toothaches).

Thyme

The botanical name for thyme is Thymus vulgaris. It is a perennial, woody herb that is quite aromatic.

Thyme is rich in Vitamin K, Vitamin C (good for the immune system, wound healing, and more), Iron (important for our red blood cells), Calcium, and Manganese. It is used in many forms, such as oils, tincture, teas, and extracts.

It has antifungal and antibacterial properties, making it a great potential bacteria fighter and disinfectant used in some commercial chemical solutions. A 2012 study conducted in the UK demonstrated the extract may help with acne. However, more research may be needed. I thought that this was an interesting and potential natural approach to this seemingly common skin issue.

It potentially helps with reducing blood pressure and cholesterol, per a 2014 animal study.

Harvesting Fresh Herbs

The best time of day to harvest herbs is mid-morning. That’s when the dew has dried but the full heat of the sun has not baked away the plants essential oils. That said, don’t let this stop you from using fresh herbs any time of day.

I often run to the herb garden while cooking and cut a handful of fresh herbs to add to cooked meals and salads. Remember that we use fresh herbs at a 3:1 ration to dried. So, if your recipe calls for 1 tablespoon dried oregano, you’ll use 3 tablespoons dried.

Once you cut stems of fresh herbs, simply rinse and pull the leaves away and discard the stems. It’s just that easy!

Uses for Fresh Herbs

Uses for fresh herbs are limitless. Most have both culinary and medicinal applications. Think of lavender, an herb not discussed in this post. We can use it for culinary purposes in teas, baking, and the spice mix called Herbs de Provence. Medicinal uses include calming products that help with relaxation and sleep.

Here are 3 easy ways to use fresh herbs that can be prepared once and used again and again.

Vinaigrettes

The basic formula for a vinaigrette salad dressing is:

1 part vinegar + 3 parts oil + salt and pepper to taste.

To this basic mix add fresh cooking herbs like the ones listed in this post.

You can then tweak the flavor by adding any or all of the following: dijon mustard, diced shallots, maple syrup, pureed fruit, minced garlic, finely grated cheese.

Some of my favorite combinations include:

• Strawberry-basil
• Cilantro-tomato
• Chives-parsley
• Watermelon-mint

Simply measure ingredients into a mason jar, shake vigorously and pour over salad greens just before serving. Here’s a nice example from Kitchen Treaty!

Pestos

Pestos are a great way to enjoy freshly harvested cooking herbs, and to preserve them for future use.

Basic ingredients for an herb pesto:

• 2 cups fresh herbs
• 2 cloves garlic chopped (I often add more)
• 1/4 cup nuts (pine nuts traditionally, walnuts if you are on a budget like me!)
• 1/2 cup extra virgin olive oil. Quality matters here, so use your best!
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly grated pepper
• 1/2 cup of grated parmesan

Simply add dry ingredients to your food processor and pulse. Once everything is well chopped and mixed, slowly pour in the olive oil and continue to blend. I freeze fresh herb pestos in one once portions (like in an ice cube tray) and then use them as flavoring ingredients as I make a wide variety of meals. I use them in everything from soups and stews to vinaigrettes, to stir-fries.

Herbal Teas and Tisanes

Making teas and tisanes from fresh herbs is a meditative and soothing activity. It’s easy, simply bring water to a boil, adding the herbs and letting steep as the water cools. There’s an entire post on this process with a free ebook. Click here to learn more!

Storing Fresh Herbs

Life is busy and having fresh herbs harvested and stored can make it more likely they are added to meals. This is a down and dirty quick guide to storing fresh herbs. To get the best detailed information, check out this post from The Kitchn.

First, determine if you have soft or hard herbs. Soft herbs have both soft leaves and stems, think basil. Hard herbs have woody stems and tougher leaves, think thyme.

Either way, rinse herbs in cool water and dry thoroughly by resting on paper towels. Then, cut the bottoms.

Soft herbs should be placed in a jar of water, like a bouquet of flowers, and covered with a plastic bag. I keep them in the refrigerator for a longer shelf life.

Hard herbs should be wrapped in a paper towel and placed in a seal-tight container like a zip lock bag or sealed mason jar. These are also refrigerated.

Drying Fresh Herbs | Food Preservation

Food preservation doesn’t get much easier than drying fresh herbs! Simply cut a handful and bundle at the end with a rubber band. Then, hang upside down in a cool, dark place that has a bit of a draft. I hang mine from hooks in my kitchen for easy access. You can use clothes drying racks in a spare room, attic rafters, etc. Be careful of basement drying if your basement has humidity issues. You’ll end up with a moldy mess!

When completely dried, place in a paper bag and squeeze to release the dried leaves. Pour into a large bowl and crumble to the texture you prefer. Place dried herbs in a sealed glass jar. They are good for a year.

Dry vs. Fresh Herbs

Dry herbs are going to be more potent than fresh herbs. Generally speaking, as mentioned earlier, the ratio of use in recipes is 3:1, 3 fresh to 1 dry. So, if your recipe calls for 1 tablespoon dried oregano, you’ll use 3 tablespoons fresh.

Knife Skills for Fresh Herbs

There’s a lot of chopping going on in the seasonal kitchen! Be safe and learn basic skills that help you get the best flavor and presentation from your cooking herbs!

The Chiffonade Technique

The chiffonade technique for cooking with fresh herbs is simply a fancy word for rolling and slicing. It is, however, a very useful technique for dispersing the flavor of fresh herbs through salads and stir-fries.

Create a nice stack of leaves of your fresh cooking herbs. Roll them into a cigar shape. And slice across the roll to get tiny ribbons of greens. Sprinkle into fresh salads, overcooked meals, or into the skillet just at the end of cooking. Enjoy!

How to Purchase Fresh Herbs

The honest truth from my humble opinion…stay away from those tiny packs of fresh herbs in the supermarket. In my experience, they are always off. Old, sometimes slimy. A total waste of money.

Buy fresh herbs in large bundles either from the organic section of your market or the farmers market. Look for wilting, spots, and even mold. Buy the freshest, most vibrant bunch you can get! Then, use the food storage and preservation methods detailed earlier to extend their shelf life for days or even months!

Building Herb Gardens

I think the best garden for a novice gardener to build is an herb garden. They are easy, the plants are familiar, and there’s a high interaction rate between plant and person.

Outdoor Herb Gardens

Let’s learn how to build a new herb garden from the good people at eHow!

Indoor and Container Herb Gardens

Let’s watch another tutorial! This time form the Rusted Garden…

References and Further Reading

Alamgeer , & Akhtar, M. (2014). Pharmacological evaluation of antihypertensive effect of aerial parts of Thymus linearis benth. Acta Pol Pharm.,71(4), 677-687. Retrieved 2017.

Bommer, S., Klein, P., & Suter, A. (2011). First time proof of sage’s tolerability and efficacy in menopausal women with hot flushes. Advances in Therapy,28(6), 490-500. doi:10.1007/s12325-011-0027-z

Bower, A., Marquez, S., & Gonzalez de Mejia, E. (2016). The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet. Critical Reviews in Food Science and Nutrition,56(6), 2728-2746. Retrieved 2017.

Cohen, M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine,5(4), 251. doi:10.4103/0975-9476.146554

The Power and Health Benefits of Parsley (Infographic). (2015, November 09). Retrieved 2017, from https://health.clevelandclinic.org/2015/11/power-health-benefits-parsley-infographic/

Nutrition and You | Bay Leaf Nutrition Facts

Nutrition and You | Cilantro

Quick Guide to 6 End-of-Summer Food Preservation Techniques

The Quick Guide to 6 End of Summer Food Preservation Techniques with Recipes from Lorrie Season and Stony Ridge Farm is a 14 page eBook with 6 DIY kitchen projects to preserve the best of summer flavors for winter meals. It is a seasonal living must-have resource.

 The Quick Guide to End of Summer Food Preservation includes 6 recipes using each of the basic techniques described The Traditional Methods of Food Preservation post.  Lorrie Season is a learn-by-doing resource. The best way to practice traditional food preservation is to begin using the techniques at the end of summer when food is so plentiful and affordable using these safe and simple techniques. Get the eBook and use the recipes to learn how to:

• Freeze
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You’ve worked hard all summer in your garden, with your farm share, and managing all those farmers market hauls! Now, make sure you get to enjoy the results with these simple and safe food preservation techniques! 

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