10 Delicious Nutritious Herbs & Recipes

10 Tasty Herbs for Delicious Dishes and Global Cuisine

Herbs not only enhance the flavor of dishes but also offer various nutritional benefits.

 10 Tasty Herbs, their nutritional value, and suggested ways to use them in recipes. Plus, Healthy Recipes

1. Basil

- Nutritional Value: Rich in vitamin K, vitamin A, and manganese.

- Uses: Italian dishes, pesto, salads, soups.

Recipes:

  - Caprese Salad: Tomato, mozzarella, fresh basil, olive oil, and balsamic vinegar.

  - Pesto Pasta: Whole wheat pasta with basil pesto, cherry tomatoes, and grilled chicken.

2. Cilantro

- Nutritional Value: High in vitamins A, C, and K, and antioxidants.

- Uses: Mexican dishes, salads, salsas, curries.

Recipes:

  - Mexican Street Tacos: Corn tortillas with grilled chicken, diced onions, cilantro, and lime.

  - Cilantro Lime Rice: Cooked rice mixed with fresh cilantro, lime juice, and a pinch of salt.

3. Dill

- Nutritional Value: Good source of vitamin C, manganese, and antioxidants.

- Uses: Seafood, pickles, salads, soups.

Recipes:

  - Dill and Lemon Salmon: Baked salmon with fresh dill, lemon slices, garlic, and olive oil.

  - Greek Yogurt and Dill Dip: Greek yogurt mixed with fresh dill, garlic, and lemon juice.

4. Parsley   

- Nutritional Value: High in vitamins A, C, and K, folate, and iron.

- Uses: Garnishes, salads, sauces, soups.

Recipes:

  - Tabbouleh: Bulgur wheat salad with parsley, mint, tomatoes, cucumber, and lemon juice.

  - Chimichurri Sauce: Fresh parsley, garlic, olive oil, vinegar, and chili flakes, served with grilled meat.

5. Thyme

- Nutritional Value: Rich in vitamin C, vitamin A, fiber, and iron.

- Uses: Roasts, soups, stews, marinades.

Recipes:  - Roasted Chicken with Thyme: Chicken seasoned with thyme, garlic, lemon, and olive oil, roasted until golden.

  - Thyme and Vegetable Soup: Mixed vegetables simmered with thyme, garlic, and vegetable broth.

6. Rosemary

- Nutritional Value: Contains vitamins A, C, and B6, iron, and calcium.

- Uses: Roasts, marinades, breads, stews.

Recipes:

  - Rosemary Roasted Potatoes: Potatoes tossed with rosemary, olive oil, and garlic, roasted until crispy.

  - Rosemary Lemon Chicken: Chicken breasts marinated with rosemary, lemon juice, garlic, and olive oil, then grilled.

7. Mint

- Nutritional Value: High in vitamin A, antioxidants, and menthol.

- Uses: Teas, desserts, salads, sauces.

Recipes:

  - Minty Quinoa Salad: Quinoa with fresh mint, cucumber, tomatoes, feta, and a lemon dressing.

  - Mint Chutney: Fresh mint blended with cilantro, green chilies, lemon juice, and salt, served with grilled meat or vegetables.

8. Oregano

- Nutritional Value: Rich in vitamin K, antioxidants, fiber, and iron.

- Uses: Italian dishes, marinades, sauces, soups.

Recipes:

  - Margherita Pizza: Pizza topped with tomato sauce, fresh mozzarella, basil, and oregano.

  - Oregano and Lemon Chicken: Chicken breasts marinated with oregano, lemon juice, garlic, and olive oil, then baked.

9. Chives

- Nutritional Value: Contains vitamins A, C, and K, folate, and antioxidants.

- Uses: Garnishes, salads, soups, dips.

Recipes:

  - Chive and Cream Cheese Spread: Cream cheese mixed with fresh chives, garlic, and lemon zest.

  - Chive Omelet: Eggs are whisked with fresh chives and cooked with olive oil.

10. Tarragon

- Nutritional Value: High in vitamins A and C, and antioxidants.

- Uses: French dishes, salads, sauces, poultry.

Recipes:

  - Chicken Tarragon: Chicken breasts cooked with tarragon, white wine, garlic, and cream.

  - Tarragon Mustard Vinaigrette: Fresh tarragon blended with Dijon mustard, olive oil, and vinegar, used for salads.

*See My Favorite Recipe Download here for Chicken, Mushroom, Potato and Tarragon Stew.

 For more ways to Nourish to Flourish, contact Karie at 780-814-2983

Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com

Ph. 780-814-2983

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