Benefits of Growing your own Herbs

Planting season is finally here and whether or not you have the space or time to plant a garden, your window sill is space enough to grow some of the most tasty and nutritious plants available. Whether fresh or dried, herbs and spices receive a gold metal when it comes to adding flavor to food without added sodium and provide a powerful punch of anti-oxidants. A diet high in sodium increases risk of high blood pressure, heart disease, and stroke while a diet high in antioxidants protects against these same diseases in addition to infections, inflammation, cancers, and improves the immune system. Below are a few herbs you can start growing in your garden, window planter, or in pots on your deck for a summer full of flavor and health protection.

Basil - an anti-inflammatory and anti-viral. Chop up fresh basil and sprinkle it on top of your favorite Italian dish (pizza, pasta, chicken Parmesan, etc.) to give your meal a fresh flavor

Mint - associated with improving symptoms of IBS and nausea. Chew fresh clippings for a natural breath refresher or add to a glass of ice water for flavor twist.

Sage - can improve brain function and memory. Great with poultry or potatoes.

Rosemary - can help to suppress allergic response and nasal congestion. Goes well with lamb or roasted chicken/turkey.

Oregano - a strong anti-oxidant that has anti-bacterial, anti-viral, and anti-cancer properties. Goes great with any Italian or Greek dish.

Thyme - similar to oregano's benefits. Gives any sauce a rich flavor.

Parsley - not just a garnish but also has a strong anti-oxidant and anti-inflammatory effect. A very versatile herb that goes great with almost anything.

Whether you grow or purchase fresh herbs or prefer to rely on compact bottles of dried herbs and spices, it is in your health's best interest to use more of these natural flavor boosters and less processed food and salt. Below is a recipe packed with flavor and anti-oxidants sure to be a summer favorite.

Mediterranean Power Salad

4 cups cooked whole grain of your choice (quinoa, 100% whole wheat orzo, brown rice, barley, farro-my favorite, etc.)

1 can garbanzo beans, rinsed and drained

2 cups chopped English cucumber

1 cup grape tomatoes, halved

1/2 cup red onion, chopped

1 bunch fresh flat leaf parley, chopped (approx. 1 cup)

1 bunch fresh dill, chopped (approx. 1 cup)

2 cloves garlic, minced

1 teaspoon dried oregano

1 cup low fat feta cheese, crumbled

Dressing:

1/4 cup olive oil

1/4 cup white balsamic vinegar

1/4 cup fresh squeezed lemon juice

1 tablespoon agave

1/4 teaspoon salt

1 teaspoon pepper

Mix garbanzo beans, cucumber, tomato, red onion, parley, dill, garlic, and oregano into a large bowl. Wisk dressing ingredients in a separate bowl small bowl. Add whole grain to salad mixture while still warm and toss with dressing. Gently fold in feta cheese. May be served immediately or refrigerated and served later for lunch, a snack, or a dinner side dish.