Health Benefits of 7 Easy-to-Grow Herbs

Used with Permission by Reboot with Joe
Written by Claire Georgiou, Reboot Naturopath, B.HSc ND
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Growing your own herbs at home is not only easy but it’s inexpensive! When you have herbs on hand you can create countless flavor-filled recipes without trips to the market. When you buy them at the store, the bunch is usually more than you need and that can get wasteful (unless of course you use these handy storage tips)! When picked straight from the garden they are also super fresh and will have a stronger flavor while also offering more antioxidants and nutrients. Culinary herbs not only offer fabulous taste but they also offer a long list of health benefits.

In my garden I always like to have a few different types of herbs going. Right now I have basil, oregano, rosemary, chocolate mint and stevia. The chocolate mint is taking over at the moment and I rarely use it for smoothies like I intended so it may need to make room for something more appropriate for me. I absolutely love having herbs in the garden for quick salad additions, homemade pestos, dressings and thrown in any vegetable based dish or to add loads of flavour to a juice or a smoothie.

So here are some basic herbs that can be easily grown (and enjoyed) in a garden:

Rosemary

Rosemary is high in antioxidants, nutrients and anti-inflammatory compounds. Rosemary is traditionally used for poor memory, to stimulate hair growth topically, improves muscle aches and pains topically, supports blood circulation, improves digestion, liver disease and is helpful to reduce food borne pathogens. There are also studies that indicate rosemary may help to reduce cancer cells from replicating.
Researchers have found that sniffing rosemary is good for reducing free radical damage in the brain due to an ingredient, carnosic acid and it also may be helpful for protecting against beta amyloid-induced neurodegeneration that has been shown to occur in Alzheimer’s disease. Rosemary also helps to reduce carcinogenic substances that may form in the cooking process, so used in a marinate it has many beneficial health properties.

Thyme

Thyme is a herb I commonly use in respiratory and gut infection formulas and for coughs as it has natural antiseptic compounds, one being ‘thymol’. Thyme also has soothing expectorant properties that can be used in bronchitis and for sore throats. Thyme is also showing promise to be helpful in the reduction of breast and colon cancers. Its extracts have been shown to improve oil stabilization by reducing it from oxidizing and acts as a natural preservative. It is also helpful for candida infections and as a helpful soak for athletes foot and other fungal infections.

Lavender

This is a well-known beautifully smelling herb that has a vast array of health benefits. It is mostly used as a smelling agent and as an essential oil as a natural anti-inflammatory, antiseptic, soothing agent, supports rest and reduces anxiety and depression. Lavender can also be consumed as a tea, herbal medicine or added to meals in small quantities.

Oregano

Oregano is a well-known herb that is used all around the world for its health benefits and its delicious taste and scent. Oregano has been shown to be helpful as a natural antibiotic, for upper respiratory and gastrointestinal infections, as a strong anti-inflammatory herb and has shown potential for its naturally occurring anti-cancer compounds. Learn more about health benefits of oregano!

Basil

This is certainly one of my favorites to add to salads such as a caprese salad, or a great tasting pesto, Italian dishes, stir-fries with chilli, juices and smoothies and many other delicious dishes. Basil contains a wide range of essential oils rich in phenolic compounds, polyphenols such as flavonoids and anthocyanins, and is also high in antioxidants and other anti-bacterial agents.
Basil is a strongly scented herb that offers an array of health benefits such as its natural antiseptic compounds, which can be used topically or internally. It helps to clear acne, infections and is used in some mouth washes. Basil has been studied for its potential anti-aging benefits, and it may be effective at reducing the effects of free radicals, as well as protecting heart, liver and brain cells.

Cilantro

Often used in Mexican and Asian cooking, this is a strong herb that adds a very distinct flavor and can be used for pestos, dips, salads, dressings, main meal dishes, juices and smoothies.
Cilantro is also a good source of dietary fiber, iron, magnesium and manganese. Cilantro has been found to suppress lead accumulation in rats, which gives promise to combat lead and other heavy metal toxicity. Many people in this study suffering from mercury exposure report a reduction in the often-cited feeling of disorientation after consuming large and regular amounts of cilantro over an extended period.
Because of its chelation abilities, cilantro is also being studied as a natural water purifier. Research reported success in removing lead and nickel with their cilantro filters, and are studying how well the herb can remove other heavy metals found in the Tule Valley water such as arsenic and mercury. It has also been shown to reduce anxiety levels and reduce oxidative stress and offers cardio-protective effects.

Parsley

Parsley is high in nutrients particularly iron, vitamin C, vitamin A, vitamin K, folate, calcium, magnesium and potassium. When we juice this herb we are consuming these nutrients easily and in excellent quantities. Parsley is a great accompaniment to many dishes, juices and smoothies. Parsley is revered for its ability to support bone health due to the high mineral and vitamin content.
Parsley is traditionally used as a diuretic in cases of excess fluid retention and can help reduce this from occurring. It is also helpful for reducing garlic breath after consuming plenty of garlic.
Research at the Marmara University in Istanbul, Turkey showed evidence that diabetic rats that were given parsley actually showed a decrease in their blood sugar levels over a period of a month and may be helpful for blood sugar in humans while other research indicates that parsley displays anti-inflammatory and supports and protects liver cells.

Stevia

This is a great natural sweetener that can be easily added into dressings, juices and smoothies. Stevia is 300 times sweeter than sugar and very little is needed to give a meal sweetness without the sugar hit or the calories. Stevia has been shown in studies to be helpful for diabetes and insulin resistance in the management of healthy blood sugar and insulin levels post meal.
It is also important to note that many granulated sugar substitutes that claim to be stevia are often mostly sugar alcohols with a small amount of stevia glycosides for sweetness and these combinations may cause diarrhea, so it’s important to read the labels.

Tags: benefits of herb garden, herb benefits, medicinal herbs

Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

More posts from Claire Georgiou, Reboot Naturopath, B.HSc ND

How to Preserve Fresh Basil

by Lois Breneman

This afternoon I harvested some of our fresh basil from the herb garden mixed in with one of our flower gardens which my husband lovingly tends. The peaches, bananas, and red onions from the grocery store are just for additional color in the photo.

 

The basil leaves were chopped in the food processor and frozen in a freezer bag.  After it is frozen it will easily break apart so just a small amount can be added to a dish while cooking.

Tips and Tidbits

Cherished Valentines <3 ~ This year why not start a little early and make handmade cards for your husband, children, parents, or special friends.  Simply list what you see as being special about that person and why you love him or her.  The power of these written words about themselves will be very meaningful and saved, you can be sure of that!   Use the times you have to sit and wait to write your lists! 

Be Kind and Considerate in Your Home as well as with friends and strangers.  There is no room to be sarcastic which is usually hurtful to someone.  Being kind and considerate sounds easy, but sometimes we get into the bad habit of not being so nice to those we love the most.  Be intentional in using words like "please, thank you, I appreciate that, that was so thoughtful of you, and what can I do for you today?"  Speak in a kind voice - and smile! 

How to Grow Basil in Your Kitchen All Winter Long ~ My son, James, showed me the tall basil plant and several smaller ones growing on their windowsill when we visited recently.  The tall plant was brought inside from their garden last summer.  James said he's been cutting off sprigs from the plant and rooting them in water, then planting them in soil in smaller pots.  There's nothing like fresh herbs to add to your meals! 

Effective Grease Removers ~ I've read and even shared many remedies for removing grease from clothing, but I've recently found several that work the best for me.  Citrasolv is a natural cleaner and degreaser concentrate with valencia orange essential oil.  It comes as a concentrate in an 8 oz. bottle as well as a spray in a 22 oz. bottle.  I bought these both at a health food store.  Grandma's Secret Spot Remover is effective, but it would be wise to test it first on an inconspicuous place to be sure it won't remove color.  It comes in a 2 oz. bottle and is about $4 at A.C. Moore.

Free Wallpaper Samples for Pretty Wrapping Paper ~ January is the time of the year when wallpaper sample books are discontinued and moved out of stores to make room for the new ones.  It doesn't hurt to ask.  Some wallpaper samples make wonderful, elegant wrapping paper for smaller gifts.  Tie it with a ribbon and you've got a beautiful gift wrap!

Raise the Humidity in Your Home to Make it Feel Warmer during the Colder Months ~ If you find there is static in your home from cold temperatures and dry air, keep a pot of water simmering on the stove (low heat), but make sure it doesn't go dry.  Humidity in the air will make your home feel much more comfortable in the winter. 

 

Be Prepared for Mosquito Bites with this Tip ~ I know it's early, but it's 72 degrees in Virginia as I write this!  Be prepared!  This is a good tip to know!  Rub the inside of a banana peel on a mosquito bite to ease the itch and prevent redness and infection.  Read more at this site: http://www.thehealthyhomeeconomist.com/fast-and-effective-mosquito-bite-remedy-thats-proba bly-already-in-your-kitchen/

Leaf Relief: 8 Awesome Herbs for Your Kitchen

by Jeanine Natale - http://www.beachbody.com/product/nl_498.do#

 

Next time you walk into the kitchen and smell something delicious that makes your mouth water, or you have a fresh salad that's got something extra yummy in it, odds are that you can blame it on fresh green herbs-fragrant, flavorful, and actually good for you. Sure, you can get the dried version in a jar, but fresh herbs bring a whole new dimension to healthy cooking.

 

Used sparingly or with a heavy hand, fresh green herbs are delicious and available year-round in your local market's produce section. Experiment with different kinds, and use your sniffer . . . you should be able to smell a full, fresh fragrance from bright, perky greens that don't show signs of brown spots or yellow, droopy sogginess. Better still, with a little sunshine and a few pots, you can start your own easy-to-maintain herb garden. Then you can be 100 percent sure they're fresh!

 

Not sure where to start? Here are eight awesome herbs that'll make your recipes sing and your health soar.

1. Parsley. This curly-leafed herb is one that you've seen just about everywhere. It has almost twice the carotenoid content of carrots. It is rich in antioxidants which have been shown to help slow down the effects of aging and may help prevent coronary artery disease. Parsley also contains apigenin-a phytonutrient shown to have substantial anti-cancer properties, by working to inhibit the formation of new tumor-feeding blood cells. Furthermore, Mediterranean-style parsley salad-often known as tabouli-is amazing!
2. Cilantro. Basically a flat-leaf parsley, but with a very different aroma and taste, these delicate 1/4-inch leaves help cut cholesterol, reduce high blood sugar, promote detoxification of the blood, and are a good source of vitamin A and vitamin C. Chopped cilantro (and a squeeze of lime) on just about every savory Mexican and Middle Eastern dish is a delicious mix of flavors!
3. Basil. These wide, slightly curly leaves are a good source of vitamin A and magnesium. They also contain iron, calcium, potassium, and vitamin C. Basil has anti-inflammatory and anti-bacterial properties that come from its high volatile (aromatic) oils content, which include-to name a few-linalool, estragole, and limonene. Many studies have shown that in the presence of these oils, the growth of bacteria such as listeria and Staphylococcus aurea (two big bad boys in the world of dangerous infections) have been noticeably restricted. And as we all know, pesto totally rocks on pasta!
4. Mint. These small, slightly fuzzy, wrinkly leaves, like their cousin basil, have been shown to have strong anti-microbial properties, thanks to the oils within. When put head to head with bacteria such as Salmonella and methicillin-resistant Staphylococcus aurea (MRSA), mint oils inhibited the growth of these little monsters. Mint also soothes your tummy and can be helpful in lessening the effects of conditions like irritable bowel syndrome and dyspepsia, by its ability to help relax the smooth muscles in all these areas. Mint tea, anyone? How about a refreshing and fun mint julep . . . mmm!
5. Chives. This pungent, slightly spicy herb is related to garlic and leeks. Like garlic, chives are known for their high allicin content-the antioxidant compound that's been shown to help scrub your system clean of toxins and have anti-aging properties. And it does a number on bacterial and fungal agents, much to our benefit. Allicin is also what gives chives their distinctive odor. Nutritionally, chives are a good source of beta-carotene, potassium, vitamin K, calcium, and folic acid, plus trace amounts of iron and vitamin B.
   Primarily used raw, chives are most often sprinkled on hot foods like baked potatoes, and of course, soups and pasta. Experiment by sprinkling fresh-chopped chives on any savory dish you make-soup, veggies, fish, or beans . . . delicious!
6. Dill. This plant with delicate wispy fronds for leaves has one of the most distinctive tastes and aromas from our list-you could recognize it anywhere. It's high in calcium, manganese, iron, fiber, and magnesium. Like basil and mint, dill contains volatile oils such as limonene and anethofuran that have antioxidant properties. It has other healing properties, too. Ancient Greek and Roman soldiers would use burnt dill seeds on their wounds to heal more quickly.
   Classically, dill is used as a cooking ingredient/garnish for any fish dish and as part of the pickling recipes for, well, dill pickles. A delicious dipping sauce is made with light plain yogurt, grated cucumbers, fresh garlic, and chopped dill.
7. Fennel. Looking like dill on steroids, fennel has a completely different taste-that of black licorice! Its large, bulbous root end is the part used most-you can peel the stalks off like celery, and they can be sliced and prepared in the same way. Or you can slice the bulb very thinly and either leave the slices intact, or break each slice into smaller pieces. The upper part of this plant-the dill-like part-can be used as edible garnish, or added into any recipe. It's a good source of vitamin C, dietary fiber, potassium, and manganese. Plus, there are small amounts of iron, calcium, and vitamin A thrown in for good measure. Fennel has been shown to have antioxidant and anti-inflammatory properties, and may help to lower cholesterol due to its high fiber content. A super-simple and refreshing way to enjoy fennel is to thinly slice a stalk against the fibers and lightly drizzle with olive oil and a squeeze of lemon. Or just nibble on the ungarnished slices. Chilled fennel is a surprising treat.
8. Oregano. What list of herbs is complete without this staple of hundreds of cuisines from around the world? This is one herb that is very commonly found in dried form, but if you can find it fresh in your local market's produce section, it's a wonderful thing. Woody, thick stalks feature dozens of fuzzy curly little leaves measuring about 1/4 to 1/2 inch long. Oregano is an excellent source of vitamin K, and a good source of vitamins A and C. It also contains decent amounts of iron, manganese, and folate. Together with oils, like thymol, that have been shown to be anti-bacterial and anti-fungal in nature, the nutrients found in oregano pack a real power punch-even in small amounts.

Try mincing fresh leaves very finely, and sprinkle on slices of tomato and cucumber, drizzled with a touch of olive oil-a very Mediterranean-style snack.

 

Although fresh green herbs are generally used sparingly in any dish, if used on a regular basis, you can benefit from all the good stuff packed into these fragrant plants. Some might not tickle your taste buds; others might totally have your tongue falling head over heels in love. Experiment as much as you can. Most herbs-even when sold in those little fancy plastic packages-are not that costly, especially considering you'll be using them in small amounts and they will last for at least several days in the refrigerator.

 

 

Herb Gardening and Harvesting

by Lois Breneman, © 2005, Heart to Heart Newsletter

 

I would encourage you to start your own herb garden if at all possible.  One reason herbs are so easy to grow is because they like it hot and dry --- watering is not normally necessary.  If you mulch around the herbs, there will be very few weeds.  The good part is that you will have lots of wonderful herbs to cut with scissors, wash, spin dry in a salad spinner and add to your salads, vegetables and meat dishes, as well as plenty left over to freeze or dry for later use..  

 

You will enjoy the benefits so much!  Have you seen those tiny packages of mint, sage, basil or oregano in the supermarket for the high price of 2-4 dollars?  You could start your own herb garden by purchasing just a few different herbs the first year.  Many nurseries sell herbs, but I found the best buys to be at our local farmer's market.  Herbs come in a mix of perennials and annuals. 

 

Perennials that are good to start with are chives, garlic chives, thyme, sage, rosemary, Greek oregano, peppermint (plant where it won't spread out of its bounds), lemon balm, lavender, and salad brunette (has a cucumber flavor).  The great part is that they return every year, unless the winter was too harsh.

 

Annuals that are special enough to buy every year are Italian parsley (flat leaves and flavorful), sweet basil, and dill.  Dill seeds itself, and volunteers always come up in my garden, but last year I saved seeds and have planted those to keep the dill in one area. 

 

How to Freeze Herbs

It's best to harvest herbs right before they bloom.  Not only can you use these herbs fresh, but you can freeze them as well, after they are washed, spun dry and chopped up fine (a food processor works great).  Spread them out on a wax paper-lined cookie sheet, freeze, and package in freezer bags for future use.  Another way is to fill an ice cube tray with herbs, and pour some water into each cube before freezing the tray.  Then when cooking soups, a cube of herbs can be added for extra flavor and nutrition.

How to Dry Herbs

1) Using a basket, gather fresh herbs right before they bloom.  Cut long stems with scissors.

2) Tie bunches of about 4-5 stems together with string and tie onto a clothes hanger with several bundles of herbs hanging from one hanger.  Hang in a dark, dry, ventilated area until all the moisture is removed.  Some people hang herbs outdoors to dry, but do avoid the rain.  Another method is simply stripping the leaves from the stems and placing them on a drying screen. 

3) After the herbs are completely dried out and even crumble at the touch, remove the leaves from the stems and crush the leaves by hand. They can also be pressed through a sieve or put into the food processor.  Be sure to remove all the tiny stems.

4) Package in glass airtight jars and label.

 

Not only do herbs provide a variety of fragrance, color, and texture to a garden, they can be used fresh in countless dishes for added flavor and nutrition, or as lovely garnishes!  And you haven't lived until you've made your own peppermint tea fresh from the garden!  Here's how!

 

PEPPERMINT TEA

1) Cut enough peppermint to wash and fill a 6 quart Dutch oven. 
2) Fill the pot with water.  Cover with lid.
3) Bring to a boil.
4) Turn off and let steep for 20-30 minutes.
5) Pour into a sieve over a one gallon plastic pitcher.
6) Chill and enjoy.