Herbs are a great way to add flavour to food without adding any additional fat or sodium. Besides delicious flavour, did you know that adding herbs can actually provide nutritional benefit? Herbs contain polypherols, which are packed with antioxidants, which have an important preventative role in overall health. Dried or fresh herbs are both great options, but I personally love cooking with fresh herbs. You can typically substitute 1 tsp of dried herbs for 1 Tbsp of fresh herbs, and vice versa.
There are so many different herbs to cook with but some of my favourites include basil, cilantro, dill, oregano, rosemary, and parsley. Extra herbs can be frozen and saved for another time to avoid any waste. Simply chop the herb, mix it with a bit of oil, fill an ice tray and freeze. I have included some simple and delicious ways to use herbs below.
Lemon Dill Salmon
- 1 ½ pounds salmon fillet
- 1 Tbsp olive oil
- 1 lemon, cut into slices
- 3-4 sprigs fresh dill
- ½ cup chicken or vegetable stock
- Salt and pepper
- Heat oven to 325° F.
- Lightly oil and season both sides of the salmon fillet with salt and pepper.
- Arrange lemon slices and dill on the bottom of a baking dish large enough to fit the salmon. Place the salmon skin-side down onto the bed of lemons and dill.
- Pour the stock into the baking dish and then cover with aluminum foil.
- Bake until cooked (about 12-35 minutes depending on the thickness of the fillet).
- 1 cup fresh basil
- ¾ cup olive oil
- ½ cup grated parmesan cheese
- ¼ cup sunflower seeds (roasted and salted)
- Combine all ingredients in a food processor or blender.
Blueberry Mint Iced Tea
- 1 cup fresh blueberries
- 1 handful of fresh mint leaves
- 5-6 green tea bags
- 6 cups hot water
- Place blueberries and mint in a large pitcher and muddle/mash.
- Add tea bags and hot water and stir to combine.
- Let steep for about 15 minutes.
- Remove tea bags and strain tea through a mesh to remove blueberries and mint.
- Let cool, serve over ice and enjoy!
- Optional: Garnish with additional blueberries and mint.
Roasted Carrots with Garlic Parsley Butter
- 1 ½ pounds carrots, peeled
- 1 Tbsp olive oil
- ¼ tsp salt
- 1 Tbsp butter
- 1 clove garlic, chopped
- ⅓ cup fresh parsley, chopped
- Preheat oven to 425° F and line a baking tray.
- Cut the carrots into 2-3 inch sticks.
- Toss the carrots onto the baking sheet with olive oil and salt and then spread out into one layer.
- Roast for 25-30 minutes, stirring occasionally, until lightly browned.
- While the carrots are roasting, melt the butter in a pan over low heat. Add the garlic and parsley and cook for 1 minute.
- Toss the carrots with the herb butter and enjoy!
Lemon Rosemary Olive Oil Cookies
- 2 cups all-purpose flour
- ½ tsp baking soda
- ½ tsp baking powder
- ¼ tsp salt
- 1 cup sugar
- ⅓ cup olive oil
- 2 tsp lemon zest
- ½ tsp fresh rosemary, finely chopped
- 2 eggs
- ½ tsp vanilla extract
- Preheat oven to 350° F and line a baking tray.
- In a medium bowl, whisk together the flour, baking soda, baking powder and salt.
- In a large bowl using an electric mixer, beat the sugar, olive oil, lemon zest and rosemary. Once batter is smooth, beat in the eggs and vanilla.
- Slowly beat in the dry ingredients until combined.
- Roll cookies into tablespoon-sized balls.
- Sprinkle with a bit of extra sugar (optional) and then bake for 11-13 minutes.
- Let cool and enjoy!
Eat well, be well,
Emma Minden, Registered Dietitian, Wholesome GO