Miller County Newsletters
Haley's Comment
Herbs Can Add Flavor without Adding Fat or Calories
February 20, 2008
Cooking with fresh herbs really enhances the flavors of food without adding
to the fat, sodium or calorie content. There are hundreds of varieties of fresh
herbs available for the common cook, many of which are easily grown at home.
Herbs and spices have a long culinary history, dating back more than 2,000
years. They were known to be traded throughout the Mediterranean and Middle
East. Spices were the motive for Christopher Columbus’ forays across the ocean.
Many people use the terms "spice" and "herb" interchangeably, but there is a
difference between the two. Spices come from the bark, buds, fruit, roots seeds
or stems of plants and trees. Spices are usually dried; garlic and gingerroot
are two exceptions.
Herbs are the fragrant leaves of plants. It is possible for one plant to
provide both herbs and spices. Such is the case of the coriander plant. The
seeds of the plant are combined with others to make curry powder, while the
leaves of the same plant are called cilantro, a favorite seasoning in Mexican
dishes.
Herbs can be purchased in both dried and fresh forms. This is a good time to
point out that herbs, even though they may be dried, will not last indefinitely.
Store your dried herbs and spices in tightly covered containers in a cool,
dark place (not the refrigerator). Avoid placing your spice rack near a window
or above the stove. Heat, bright light and air destroy the flavor, while
moisture can cause herbs and spices to mold.
As a general rule of thumb, the more airtight the container of dried herbs,
the longer they will last. If you have dried herbs stored in cardboard, tin,
unglazed ceramic or cellophane, transfer those to small glass bottles or jars
with screw type lids. Each time you use the herb, make sure the lid is tightly
closed.
To ensure that you are using your dried herbs in a timely manner, date the
herb container when it is purchased. Then use it as needed, but preferably
within the year. After a while, even herbs properly stored will begin to lose
their freshness.
To check the freshness, rub seasonings between your fingers and smell the
aroma. If there’s not much smell, you may need to get a new supply.
Cooking with fresh herbs is as easy as cooking with dried ones, with a few
exceptions. As a general rule, use three times as much fresh herb as you would a
dried herb. If given the chance, use fresh over dried each time. Consider potato
salad with fresh parsley vs. dried parsley.
If you are purchasing herbs from the produce section of the supermarket,
purchase them close to the time you plan to use them. If you are growing them in
your own garden, the ideal time to pick them is in the morning after the dew has
dried, but before the sun gets too hot. This helps to ensure the best flavor.
Fresh herbs should be stored in an open or perforated plastic bag in your
refrigerator crisper drawer for a few days. To extend the freshness of herbs,
snip off the end of the stems on the diagonal. Place herbs in a tall glass with
an inch of water, as is done with cut flowers. Cover them loosely with a plastic
bag to allow for air circulation. Place them in the refrigerator and change the
water daily. Herbs may last a week or more when stored this way.
By learning to use herbs in your cooking, you can reduce the amount of other
high fat, high calorie seasonings that your recipe requires. For example, when
baking chicken, fill the cavity with herbs and citrus peel. One suggestion for
these fillings is to use rosemary and lemon peel. This will produce a flavorful
baked chicken without adding margarine or butter.
If you are cooking strong flavored vegetables such as cabbage, add savory to
cut down on the strong aroma. This will also enhance the flavor without added
fat or calories.
Add flavor by using herb rubs. Rub an herb mixture onto the surfaces of
tender cuts of poultry, meat, and fish before cooking. Flavors usually develop
more when the rub is on the food longer. To intensify the flavor, use more herb
rub. A simple rub that I use for grilled or baked chicken is lemon pepper and
fresh minced garlic.
If you would like to receive more information on cooking with herbs,
including a free handout on Seasoning with Herbs for Low-Sodium Diets, contact
my office at the University of Arkansas Cooperative Extension Service, Miller
County at 870-779-3609, or e-mail your request to me at
chaley@uaex.edu.
We appreciate your feedback!
|
Back to Miller County
News and Newsletters
|
