Daily Dose of Nutrition

Thursday, May 16, 2013

Cooking With Herbs: Part 2

Here are some tips on three more herbs to use in cooking. Marjoram is one I like to use, but haven't grown it yet. Have you tried it? How did it work?

Marjoram

Sweet and spicy, marjoram tastes and smells like camphor. Marjoram has dark green, smooth oval leaves (see photo below). It is used in a variety of dishes, but word of caution, it's flavor is easily lost with the addition of heat, so add it to foods at the last minute, after they have finished cooking.

Try adding to salads and soft cheeses, use to flavor vegetables such as artichokes, broccoli, zucchini, mushrooms, onions, or try in eggs, and with poultry. I use this in my split pea soup, yum!

From: organicheirloomplants.com

Oregano

Oregano is related to marjoram, it tastes more robust than marjoram. Oregano has an intense pepperiness (is that a word?) and more distinct flavor. It comes in a variety of leaf shapes and sizes, and is famous on the tables of Italian restaurants around the world. Different types of oregano include (but there are many more): Italian, Cuban, Greek Mountain, Hot & Spicy, Lemon, Mediterranean, and Golden. Oregano is also high in antioxidant activity, and in ancient times was used to cure stomach ailments.

Oregano is often preferred in its dried form because as the herb dries, it's flavor becomes more intense. Oregano is best used in pizza and tomato sauces, baked fish, lamb, stews, beans, marinades, and flavored oils and vinegars.

Italian Oregano from: itsnature.org

Parsley

Found in curly and flat-leaf varieties, parsley is fresh and spicy with a hint of pepper. The stems are actually more flavorful than the leaves of the parsley plant and are great used in cooking. Parsley is good for digestion.

You see Parsley often as a garnish. Parsley goes well with stuffing, omelets, salads, dressings, tabbouleh, and fish.

From: photo-dictionary.com

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Wednesday, May 15, 2013

Cooking with Herbs: Part 1

So, you may remember this post from last summer when I started my own herb garden. It went way better than I expected! I lost the dill pretty quickly, I think it never really got going, but the rest are still alive and well. I brought them all in and put them on my huge window seal for the winter and recently took them back outside.

Part of having the herbs though, is knowing how to use them best. I definitely have ones I use way more often than others (basil, cilantro), but I am continually trying to find ways to use them in my cooking. So, for the next few days, I will post some info on different herbs, and how best to use them. Share with me in the comments section how you use your fresh herbs!

Basil

Famous in pesto, basil has a spicy, fresh aroma and a flavor that combines pepper, clove, mint, and licorice into one. Many varieties exist (try sweet basil for a new option), but basil is usually a pointed, oval-shaped leaf. For best flavor, use very little basil in the cooking process, but add it to a finished dish. Tear the leaves, rather than chopping with a knife to prevent blackening.

Basil combines well with garlic, olive oil, lemon, tomatoes, peppers, eggplant, beans, and rice. Use in salads or in dressing for a fresh taste. I love fresh basil as a finishing touch on pasta, or on top of pizza, YUM!

From: parkswholesaleplants.com

Mint

Mint is a very hardy and highly sweet smelling crop. It is best used fresh, but may be dried and added to dishes such as soups, stews, and stuffing. The leaves of the mint plant have a coarse texture and are ragged on the edges. They grow on stalks or in little clusters. Mint has over 30 different species, including popular ones like spearmint and peppermint. Variations of mint have been used to help with digestive issues, and even the common cold.

Mint is used frequently in Thai and Greek dishes. It enhances the taste of carrots, eggplant, beans, grilled fish, lamb, in desserts, with chocolate, . It is also compatible with ginger, cumin, cardamom, and cloves. It is often used for enhancing iced teas. Also, like the basil, try adding mint to salads and dressing for a new twist.

(I LOVE this picture!) From: Organicsoul.com

Thyme

Essential in Western and Middle Eastern cooking, thyme has a close tie to zahtar, a similar Middle Eastern spice. Thyme has a very earthy scent, and combines the tastes of clove, camphor, and mint into one. Thyme works well fresh, but dried thyme does not lose its powerful scent or flavor and is wonderful to use too. Thyme is often found dried and tied with a string. Fresh thyme has woody stems and quite small leaves.

Best known in long, slow-cooking recipes, thyme combines well with garlic, onion, red wine, basil, bay, lavender, marjoram, parsley, and savory. Use it when cooking tomato-based or wine-based sauces, vegetable soups, and marinades for pork and poultry. It also works well with mushrooms, leeks, eggplant, corn, tomatoes, and dried beans.

From: finecooking.com

Friday, January 11, 2013

Snacks: Fill in Those Gaps

Your body needs fuel every 3−4 hours. However, people tend structure their eating habits around their 9 am to 5 pm (or 8 am to 6 pm) schedule on most workdays. Breakfast is typically between 6 am and 7 am, lunch is around noon to 1 pm, and then dinner is served after work at 6 pm to 7 pm. That is about 6 hours between meals, which is way too long! It is no wonder so many people are starving by each mealtime, overeat, and then feel extremely full (and possibly tired) for the next hour, only to do it all over again at the next meal. Also, studies have shown that people make worse food choices when they are very hungry.

Small, sensible snacks between meals can stem the tide of hunger and help people make more sensible food decisions. So what makes a good snack? Consider it a “mini-meal” and include a little protein, complex carbohydrates, and healthy fats, whenever possible. No time? Think small and easy then.

Here are some great snack ideas:

A small box of whole-grain cereal with fat-free or low-fat milk
Low-fat yogurt, sprinkled with high-fiber cereal or a few almonds
Low-fat cottage cheese with canned fruit (in juice, not syrup) or fresh fruit
A piece of fruit and string cheese
A small cup of edamame (boiled soybeans)
One small handful of your favorite nuts (peanuts, almonds, cashews, pistachios, etc), or try 100 cal bags of Almonds
A small whole-wheat pita spread with hummus
Half of a turkey or peanut butter sandwich
A small 3-ounce can of tuna with four to six low-fat crackers
Two rice cakes spread with peanut butter
Apple slices or celery sticks with peanut butter
Whole-grain, soy, or whole food-based granola or meal replacement bars, such as fiber one bar
Carrot Sticks with Hummus

Even if you do not want to pack meals for work, consider keeping some healthy snacks on hand for those mid-morning and mid-afternoon hunger pangs. Prep all your snacks on the weekend to make the mornings easier. Also, don't forget to continue drinking through the day. Plenty of water while at work will help with over eating at meal times.

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