I am a HUGE fan of adding herbs into all my foods, as they are packed with vitamins, minerals, antioxidants, and just a little bit can really boost the nutrition content - and flavor - of any meal.
With just some experimentation, you’ll realize that adding some fresh herbs is the secret to bringing your dishes to life - adding more color, flavors, aromas and amazing health benefits. Just a bit of herbs can transform even the most basic meal into something delicious and nutritious. It’s also an easy way to “sneak in some greens”!
I’ve also found that when I add herbs, I usually need less salt, and everything tastes more flavorful.
If you’re not used to cooking/prepping foods with herbs, or tend to only use the same 1-2 herbs, I know it can be a bit daunting to start incorporating them. But honestly, it’s way easier than you may think. You just need some easy ideas and recipes, which is why I’m sharing those with you today.
I’m going to share some of my favorite herbs (for this blog I’m focusing just on the leafy green herbs; my go-to spices will come later!) plus their awesome benefits and easy ways to incorporate them (plus some of my favorite recipes).
MY 8 FAVORITE GREEN HERBS: USES & BENEFITS
BASIL. This is my #1 favorite herb, mostly because I’m a huge fan of pesto. I also use it to add to any dip /sauce like a cashew “cream” or hummus, and of course to a fresh tomato sauce. Benefits: Rich in vitamin K, A, C, as well as chlorophyll, and antioxidants like beta carotene, basil can help fight inflammation, has antibacterial properties, and is said to potentially lower the risk of conditions like heart disease, diabetes and arthritis. Its also great for digestion!
CILANTRO. I love to use cilantro for my homemade tacos, for a homemade guacamole, add to salad dressings and sauces, to decorate curries, and more! Benefits: This is my go-to “detox” herb as it can help remove heavy metals (and other toxins) from your body. Cilantro is also great for digestion and combating bloating/gas, and is rich in antioxidants with anticancer properties.
PARSLEY. In small amounts, this herb has a fairly mild flavor and is great to just add a touch of color and nutrients to any rice, quinoa, lentils, beans, to sprinkle on any fish or chicken ddish, and of course, to make a delicious chimichurri sauce for steak. Both parsley and cilantro are my go-to “garnish” herbs. Benefits: Parsley boasts a variety of nutrients, including antioxidants, calcium, potassium, folate, iron, as well as vitamins A, C and K. It supports bone health, as well as digestion and helps fight inflammation.
DILL. Dill is great for yogurt sauces (like tzatziki) which pairs great with my lamb meatballs or smoked salmon, and I love to use it in some soups to switch up the flavor profile. Benefits: Rich in calcium, potassium, vitamin A and C, and has been said to help lower levels of LDL cholesterol and triglycerides, and may help lower risk of diabetes and cardiovascular disease.
ROSEMARY. One of my favorite herbs to add to almost any roasted vegetables, especially potatoes, squash and sweet potatoes. I also love it with chicken and some meats including lamb. I always keep dried rosemary on hand! Benefits: Rosemary is rich in calcium, iron and vitamin B6, all of which can benefit your health. It also contains antioxidants and anti-inflammatory compounds.
THYME. Another favorite herb to add to any vegetable dish, mushrooms, lentils, soups and stews, turkey stuffing, and honeslty almost anything. I often combine thyme and rosemary as they pair well together. Benefits: Thyme is super nutrient dense, has anti-inflammatory and anti-microbial properties, and is especially known for its ability to act as an expectorant to help supress cough and even help treat bronchitis. (Nothng better than boiled thyme with some raw honey to beat a cough!)
OREGANO. This is a must for any homemade tomato/marinara sauce, for pastas, lasagnas and pizzas, but also goes well with many chicken and meat dishes. Benefits: Oregano is commonly used in herbal medicine as a natural antibacterial and antiviral agent, to help treat many things from a common cold to indigestion (and oregano oil can help kill off parasites, too).
GREEN ONION/CHIVES. Chives have a mild onion-like taste with a hint of garlic, making them a great way to brighten dishes and add a touch of flavor. I like to add thinly sliced/chopped chives to decorate meals, including salads, curries and stews, and I also often include them in my homemade pestos. Benefits: Rich in vitamins A and K, and a compound called allicin (found in onion/garlic), which may help lower both blood pressure and cholesterol.
*For this blog I’m just focusing on the green herbs. I am also a huge fan of incorporating other spices/herbs such as ginger, turmeric, cinnamon and coriander for example, but I’ll save those for another blog!
EASY WAYS TO INCORPORATE THEM INTO YOUR DAILY/WEEKLY MEALS
Add to just prepared meals / for serving / or for blending into sauces. For example:
Add thinly chopped (basically minced) parsley and/or cilantro to any rice, quinoa, mixed grains, lentils, beans, chickpeas, “gallo pinto” etc. As soon as its cooked i mix in a tiny bit of herbs and seasoning to literally any and all grains and legumes
Add fresh basil to cashew cream, vegan cheese, or any simple salad dressing. Same with cilantro! that way you have different varities. For example i use “cilantro cashew cream” for my fish and shrimp tacos, but i use “basil cashew cream” for pastas and lasagnas, spaghetti squash bake, and to serve with grilled chicken.
Make any variation of a basil pesto - to serve with fish, chicken, pasta, over veggies and even as a dip! Lately i’ve been making a pesto with basil, cilantro, kale and chives which is DIVINE.
Prepare a chimichurri with parsley for any meat dish
Decorate any soup, stew, curry, arroz con pollo, etc., with a sprinle of parsley, cilantro or basil (depending on what you have on hand, and on your meal, you can decide what goes best)
Make a Dill Yogurt sauce, which pairs really well with any Lamb or Salmon dish. It also goes great for a cold potato salad
Add finely chopped chives/green onion to a large salad, soup or stew.
I almost always include fresh dill in my tuna and salmon salads, for salmon quesadillas, and even to sprinkle on top of a roasted vegetable salad
Use for cooking! For example:
I always add some chopped rosemary (dried if i don’t have fresh) to roasted root vegetables (especially potatoes and sweet potatoes).
When I make homemade “vegan patties or balls” I always add a bit of dried thyme - for example, for the quinoa veggie balls that I make mostly for my kids, or my lentil walnut “meatballs” that I batch cook for easy dinners.
To season chicken, I love to use both thyme and rosemary (and/or herbs de provence).
Add a pinch of thyme to sauteed mushrooms or any mushroom sauce.
For stir fries (I make many varieties of vegetable stir fries, some asian inspired, some thai, some indian, some more neutral) I love sauteeing some green onion and/or leeks. I also love sauteeing them as part of the base for any soup.
When making any tomato sauce / marinara sauce / bolognese sauce - for pizzas, lasagnas, pastas, etc., I always add oregano and basil.
SOME OF MY FAVORITE RECIPES
ZUCCHINI DILL SOUP - I’m sharing this new recipe today!
Creamy Tahini Dill Zucchini Soup
Ingredients (serves 2-3):
3 large zucchini, sliced lengthwise in half
2 medium parsnips or carrots, peeled and kept whole
2 Tbsp cold-pressed olive oil, divided
½ red onion, chopped
1 garlic clove
1½ cups bone broth (+ some water optional to reach desired consistency)
2 Tbsp tahini
1 cup fresh dill, packed tight
1 lemon, juiced
1 tsp Himalayan sea salt + ½ tsp black pepper + ¼ tsp cayenne pepper
Additional dill, lemon zest, organic raw sunflower seeds, or other seeds or nuts, if desired, for topping
Instructions:
Preheat oven to 425℉.
In a large bowl, gently toss zucchini and parsnips in 1 Tbsp olive oil until coated.
On a baking sheet lined with unbleached parchment bake zucchini (skin side up) and parsnips for 35–40 minutes.
Heat remaining 1 Tbsp olive oil in pan on medium-low heat. Add onion and garlic to pan and sauté until onions have caramelized, 7–10 minutes. Transfer to a large blender and add baked vegetables.
Add in bone broth, tahini, dill, lemon juice, and spices and blend until smooth and creamy. Add a bit of water if you desire a thinner consistency.
Taste and adjust spices if necessary (add more dill, if you wish). Top with suggested toppings, if desired. Serve warm and enjoy.
Other Related blogs: