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Garden Fresh Herbs

August 2010

by Melanie

Summer is all about enjoying the outdoors and delicious fresh food. Whether it's a cool glass of mint infused iced tea or insalata caprese, garden fresh herbs bring your summer favorites to life, adding flavor and taste without sugar or salt. Best of all growing your own herbs is economical and fun. No green thumb required!

Easy and affordable to grow
Many herbs are shallow rooted plants that require only 6 to 8 inches of soil to grow. This makes them perfect for patio gardens. Most herbs thrive in any kind of container as long as it has drainage holes, is not translucent or opaque and big enough to support the plants growing in it.

Growing your own is a cost effective way to enjoy fresh herbs. Cut herbs in the grocery store often sell for $2.50-$3.50 per small package. Investing that money in a starter plant and harvesting your plant(s) throughout the summer will pay for itself time and time again. Growing your own herbs also ensures freshness and helps reduce waste by allowing you to cut only what you need.

Add sweetness without added sugar
Dietary factors contribute substantially to preventable diseases, premature deaths and obesity. Cutting back on added sugars can help you maintain or even lose weight if you are overweight reducing your disease risk. Fresh herbs like mint, peppermint and lemon balm add sweetness without adding sugar and can be used in a variety of ways. Add mint to your favorite fruit salad for a refreshing change or make iced tea with peppermint or lemon balm as a healthy alternative to sugar sweetened beverages.

Great way to add taste and flavor without salt
Too much sodium in the daily diet is a major contributor to hypertension which affects one in three US adults. Hypertension can increase the risk for heart attacks, strokes and heart and kidney failure. Fresh herbs like basil, oregano and cilantro add taste and flavor to summertime dishes without store bought marinades and sauces that are traditionally high in sodium.

Delicious on the grill!
Toss fresh herbs into marinades, thread them through skewers or pop them in foil packets with garden fresh veggies and meat and grill for a delicious change. For a smoky flavor, add whole bunches of herbs such as sage or rosemary to hot coals. Soak them in water for a few minutes and after the flames have died down, lay damp herbs across the coals. Replace the rack and cover.

Try them chilled!
Fresh herbs like basil, oregano and parsley add flavor and color to cold pasta and potato salads. Refresh and recharge with mint infused water or try a strawberry basil popsicle for a unique and healthy summer treat.

Recipes Featuring Fresh Herbs

Strawberry Basil Popsicles
Source: It's All Fare
Yield: 5-6 popsicles

Ingredients:

  • 16 oz strawberries
  • 1 tbsp. fresh basil leaves
  • 1/3 c. water (plus more to cover strawberries)
  • 1/3 c. sugar
  • 1/4 c. + 2 tsp. almond milk

Directions:

  •  Put water, sugar and basil in small pan over medium heat, stirring until the sugar dissolves. Once sugar dissolves, set aside to cool and remove basil leaves (what is left is basil infused simple syrup).
  • Wash and quarter strawberries. Place in medium sized pan and cover with about 1 inch of water. Cover pan and leave over medium heat for 20 min. Strain and reserve juice.
  • Combine 1 1/2 cup juice with 3 tbsp + 1 tsp simple syrup and almond milk.
  • Pour mixture into readied Popsicle molds and freeze.

Nutrition Information (per Popsicle based off of yield of 6):

60 calories, 0 g fat, 10 mg sodium, 14 g carbohydrate, 1 g fiber

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Sweet Grilled Shrimp with Cilantro Dipping Sauce
Source: Kraft Foods
Makes: 16 servings (1/2 cup per serving)

Ingredients:

  • 1/2 c. Italian dressing
  • 3 Tbsp. yellow mustard
  • 2 chipotle peppers in adobo sauce, chopped (or to taste)
  • 2 medium zucchini (about 12 oz.), trimmed, diagonally cut into 1/4 inch thick slices
  • 2 medium yellow squash or crookneck squash, trimmed, diagonally cut into 1/4 inch thick slices
  • 1 large onion, peeled, cut into 1/4 inch thick slices
  • 6 c. chopped lettuce
  • 2 medium roasted red peppers (about 12 oz.), thinly sliced
  • 1/4 c. chopped cilantro

Directions:

  • Heat grill to medium-high heat.
  • Mix dressing, mustard and chipotle peppers until well blended. Remove half of the dressing mixture; cover and refrigerate until ready to use.
  • Place zucchini, squash and onion on baking sheet; brush with remaining dressing mixture. Grill 4 minutes; carefully turn over. Continue grilling 4 minutes or until crisp-tender. Cool slightly.
  • Cover large serving platter with lettuce; top with grilled vegetables and roasted red peppers. Drizzle with reserved dressing mixture; sprinkle with cilantro. Serve immediately.

Nutrition Information (per 1/2 cup serving):
45 calories, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 230 mg sodium, 6 g carbohydrate, 2 g fiber, 3 g sugar, 1 g protein

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Fruit Medley with Mint and Lime
Source: Cooking Light
Makes: 6 servings (1 cup per serving)

Ingredients:

  • 1 cup seedless green grapes, halved
  • 1 cup seedless red grapes, halved
  • 3 plums, cut into 1/2-inch-thick wedges
  • 2  peaches, peeled and cut into 1/2-inch-thick wedges
  • 2  nectarines, cut into 1/2-inch-thick wedges
  • 2  limes
  • 1  cup  water
  • 1/4  cup  sugar
  • 6  mint sprigs
  • 2  tablespoons  chopped fresh mint
  • 1  tablespoon  fresh lime juice
  • 1  teaspoon  grated lime rind
  • Mint sprigs

Directions:
Combine first 5 ingredients in a large bowl; cover and chill.  Carefully remove 6 (2-inch) strips of rind from limes using a vegetable peeler, making sure to avoid the white pithy part of the rind. Combine lime strips, water, sugar, and 6 mint sprigs in a small saucepan; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Discard lime strips and mint sprigs; cool. Stir in chopped mint, juice, and grated rind. Pour over fruit, tossing gently to coat. Garnish with additional mint sprigs, if desired.

Nutrition Information (per 1 cup serving):
122 calories, 0.5 g fat, 0.1 g saturated fat, 1.5 g protein, 30 g carbohydrate, 2 g fiber, 0 mg cholesterol, 2 mg sodium