Robust Herbs Dictionary

Hearty, robust herbs offer more flavor than their delicate counterparts. They are versatile yet distinctive. Herbs, robust and delicate, add flavor and depth to everything from beverages to soups and stews. Salt-free, they have additional health benefits and contain substances that act as antioxidants and fight inflammation. Experiment with fresh and dried herbs.

• • Cilantro – AKA coriander. Slightly minty, fresh flavor. The root is more intensely flavored. Use in Mexican dishes and with veggies such as peppers, zucchini, yellow squash, tomatoes, eggplant and green salads. Add a boost of flavor to salsas, chutneys, pestos, marinades, and dressings.
  • Basil – Sweet taste. Many varieties available including purple opal, lemon and cinnamon. Tear and cut fresh leaves to release the flavor. Great with Italian dishes, soups, salads, tomatoes, eggplant, zucchini, yellow squash and more.
  • Bay leaf – Pungent and woody with sturdy leaves. Slight cinnamon taste. Whole leaves are flavor powerhouses. Great with tomato based dishes, soups, risotto and stews. Cook in dishes with at least some liquid to allow the herb to infuse. Remove leaf before serving.
  • Marjoram – Cousin to oregano (similar flavor) but more delicate. Add at the end of cooking. Great with vegetable dishes, tomato sauces, salad dressings, meat and poultry dishes.
  • Oregano – Peppery and intense. Works well in Mexican and Cuban dishes. Ideal with tomato-based dishes and condiments such as salsas, pasta and pizza sauces. Infuse with olive oil for a tasty pasta compliment.
  • Rosemary – Needle-like leaves that smell of pine. Chop fresh leaves or crush dried leaves to release the flavor. Works in potatoes, tomato sauces, in breads, infused in olive oil, with Mediterranean and poultry dishes, in casseroles, salads and soups.
  • Tarragon – Mild, has a licorice/anise flavor with citrus notes. Because of this, it pairs well with lemon juice and zest. Use with carrots, mushrooms, tomatoes and potatoes. Lovely in fish, shellfish and chicken dishes.
  • Thyme – Tiny leaves, slightly minty, tea-like flavor. Other varieties include orange, lemon, English and French. Use in vegetable dishes that include tomatoes, eggplant, summer squash and potatoes. Works with meat, soups, stews, bean dishes and Mediterranean cuisine.

Artichoke Health Benefits

Artichokes, though referred to as a vegetable, are actually a ‘thistle.’ Artichokes are high in dietary fiber, which promotes digestive health and may lower LDL (bad cholesterol) as well as promote heart health. They are rich in magnesium, a major mineral that is key for healthy blood pressure and folate, a B vitamin essential for nerve function.

One major benefit of eating artichokes is that they contain inulin, a type of fiber which acts as a prebiotic. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora (aka, gut bacteria). Prebiotics can improve the balance of the  microorganisms in your gut. Healthy gut bacteria play a role in overall health, including immune system integrity. Other foods that contain prebiotics include almonds, bananas, whole grain wheat/corn/rye/barley, flaxseeds and cabbage.

Eat artichokes may hot or cold. To eat them, pull off the outer petals one at a time. Dip in a sauce, if you like and pull through your teeth to remove the soft, pulpy portion of the petal. Discard the rest of the petal. Then get to the heart by spooning out (and discarding) the fuzzy center part at the base. On the bottom you will find the heart, which is 100% edible.

Does uncovering the heart sound like too much work? Buy a bag of frozen artichoke hearts, a jar of artichoke hearts (in water) or canned. They add a tangy zip to salads.

Tomato, Corn and black bean salsa

Salsas are a delicious blend of veggies and herbs, typically, and go far beyond the limited roll of zesty dip for chips. Salsas are a fresh, healthy condiment that can top chicken, tacos, fish dishes and more. Most salsas have a tomato or tomatillo component and build from there. Chutneys are also condiment sauces, often featured in Indian cuisine, that are based on fruits with additional ingredients.

Tomato, Corn and black bean salsa

Ingredients

1 cup finely chopped, seeded fresh tomatoes
1/2 cup black beans, rinsed and drained
1/2 cup corn kernels, from frozen, thawed
1/4 cup finely minced red onion
1/4 cup finely minced cilantro leaves
1/2 jalapeno (seeded), finely minced. As hot or mild as you would like
2 tsps extra virgin olive oil
1-2 Tbs freshly squeezed lime juice
Salt and freshly grond black pepper to taste

In a medium-sized bowl, combine all ingredients. Serve chilled or room temperature. Approximately 60 calories and less than 3 g total fat for 1/5 of recipe.