There is nothing that I can think of that adds more flavor, diversity and healthful benefits to meals than the use of herbs and spices. Fresh herbs in particular add a clean and bright flavor to foods, especially appropriate during the hot months of summer when we tend to eat lighter foods and more raw ingredients. Herbs and spices have been used in kitchens around the world for flavoring and as our first medicines for centuries.
Many people automatically add salt when their food is lacking in flavor. Sodium Chloride or table salt although essential to good health is used in excess to enhance the flavor of foods and in the processing of foods. Salt like sugar is one of those ingredients that the more you eat the more you crave and many of us have become dependent on salt to enhance our eating pleasure. When we depend on salt for flavor our taste buds are missing out on experiencing the subtlety of the flavors of real food. Excess sodium consumption has been linked to many health issues; high blood pressure, headaches, problems with weight loss to name a few. It has been estimated that most Americans are consuming 4-5 times the amount of sodium needed on a daily basis.
As a professional chef and educator I encourage you to take a look at your use of salt and focus on expanding your knowledge of the use of culinary herbs in your daily cooking.
A wonderful and economical way to include them into your meals is to grow your own! Sure, you can go to your local market or farmers markets and purchase fresh cut herbs, but for maximum freshness and flavor it’s easy to grow your own and snip them just before using. If gardening is something new to you or space is a consideration, herbs are perfect for container gardening or in small pots perched on a sunny windowsill. I have a small kitchen herb garden out the back door with some of my favorites; flat leaf parsley, several varieties of basil; including lemon basil, rosemary, several varieties of thyme, cilantro, oregano, sage, mint, lemon balm, anise, savory and chives with some edible flowers interspersed.
The best way to get started when deciding to grow your own is to visit a local nursery where you can start to pinch and sniff and see what appeals to you. “Sugar Loaf Mountain Herbs” owned and operated by Alicia Frosini, 1361 Kings Highway in the hamlet of Sugar Loaf, NY, is a destination that can accommodate all of your needs. The store offers a very large variety of herbs, flowers, perennials, a variety of window boxes and planters as well as herbs and spices by the ounce, specialty blended teas and so much more. Alicia has been in the business of growing herbs for over 20 years and is quite happy to suggest various herbs for culinary and medicinal purposes.
A favorite condiment I like to prepare and have on hand is inspired by an herbal condiment from Italy known as Gremolata. Parsley the main herb used is a great digestive aid, wonderful breath freshener and rich in vitamin A and C and a power house of Iron.
Minty Gremolata
Ingredients
- 1 lemon- zest- finely grated- avoiding white part
- ¼ cup-parsley leaves- (I like the flat Italian variety), chopped
- ¼ cup- mint leaves, chopped
- 2 cloves- garlic, pressed
- 2 Tbsp- extra virgin olive oil
- Fresh ground pepper
Method
Combine all of the ingredients in a bowl or mix with a mortar and pestle.
Store in a jar in the refrigerator for up to 4 days.
To Serve
Minty gremolata is a perfect accompaniment to grilled fish, stirred into a grain dish or with steamed vegetables. Enjoy!