1. Eat Your Herbs

2. What Is an Herb? Herb (urb, hurb) n. a plant with leaves, flowers, berries or seeds that are used for food, flavoring or in medicine Oxford American Dictionary

3. What Can Herbs Do for You?

4. Improve Your Meals Jazz up vegetables

5. Improve Your Meals Enhance fruit

6. Improve Your Meals Spice up bean dishes

7. Improve Your Meals Liven up rice, pasta & grain dishes

8. Enhance Your Health Antioxidant activity Aid digestion Complement a heart-healthy lifestyle Freshen your breath Antioxidant activity Aid digestion Complement a heart-healthy lifestyle Freshen your breath

9. Let’s Take a Look at 10 Culinary Herbs and Their Benefits 

10. Cranberries Help prevent urinary tract infections Good source of vitamin C Good source of soluble fiber Help prevent urinary tract infections Good source of vitamin C Good source of soluble fiber Image Courtesy and Copyright USDA ARS Library

11. Cranberry Power Cranberry applesauce Dessert Beverages Cranberry applesauce Dessert Beverages

12. Fennel Seed Aids digestion & freshens breath Phytochemicals may inhibit cancer Aids digestion & freshens breath Phytochemicals may inhibit cancer

13. Fennel Flavor Sprinkle in slaws Add to pasta Flavor vegetable dishes Sprinkle in slaws Add to pasta Flavor vegetable dishes

14. Flaxseed Omega-3s, high fiber Phytochemicals may inhibit cancer Omega-3s, high fiber Phytochemicals may inhibit cancer

15. Nutty Flax Muffins and quick breads Pancake mixes Smoothies Rice pilaf Muffins and quick breads Pancake mixes Smoothies Rice pilaf

16. Garlic Positive effect on blood lipids Phytochemicals may inhibit cancer Positive effect on blood lipids Phytochemicals may inhibit cancer

17. Robust Garlic Flavor vegetables, beans & grains Roast for a wonderful bread spread Flavor vegetables, beans & grains Roast for a wonderful bread spread

18. Ginger Root Stimulates appetite Aids nausea & helps prevent vomiting Anti-inflammatory agent Stimulates appetite Aids nausea & helps prevent vomiting Anti-inflammatory agent

19. Aromatic Ginger Stir fry dishes Fruit dishes e.g. baked apples Marinades, salad dressings Stir fry dishes Fruit dishes e.g. baked apples Marinades, salad dressings Photo Courtesy and Copyright of Morinu Nutritional Foods

20. Green Tea Contains phytochemicals which may be cancer-protective Increase fluid intake Contains phytochemicals which may be cancer-protective Increase fluid intake

21. Relaxing Tea Hot green tea Iced green tea Flavor with lemon or mint Hot green tea Iced green tea Flavor with lemon or mint

22. Honey Helps reduce mucus from a cold Soothes sore throats Contains antioxidants Helps reduce mucus from a cold Soothes sore throats Contains antioxidants

23. Sweeten With Honey A little bit of honey goes a long way Keeps fruits from turning brown Adds moisture to baked goods 3/4 cup honey replaces 1 cup sugar A little bit of honey goes a long way Keeps fruits from turning brown Adds moisture to baked goods 3/4 cup honey replaces 1 cup sugar

24. Hot Peppers Beta-carotene and vitamin A Phytochemicals may inhibit cancer Beta-carotene and vitamin A Phytochemicals may inhibit cancer

25. Have a Hot Pepper Spice up bean dips, stir fry dishes, salads and salsa Subtle to strong heat Roast them under the broiler for a rich flavor Spice up bean dips, stir fry dishes, salads and salsa Subtle to strong heat Roast them under the broiler for a rich flavor

26. Mint Digestive aid for mild discomfort Topical pain relief Freshens breath Digestive aid for mild discomfort Topical pain relief Freshens breath

27. Refresh with Mint Add to tea Use in grain dishes Toss with fruit Add to tea Use in grain dishes Toss with fruit

28. Rosemary Acts as antioxidant Inhibits the growth of bacteria Acts as antioxidant Inhibits the growth of bacteria

29. Rosemary Aids digestion Phytochemicals may inhibit cancer Aids digestion Phytochemicals may inhibit cancer

30. Rosemary Is Versatile Jazz up potatoes Enhance vegetables Flavor pasta Liven a salad Jazz up potatoes Enhance vegetables Flavor pasta Liven a salad

31. Other Culinary Herbs to Try Basil –a delicious herb that adds flavor to pasta, rice, tomatoes and Thai stir fry dishes Basil –a delicious herb that adds flavor to pasta, rice, tomatoes and Thai stir fry dishes

32. Other Culinary Herbs to Try Oregano –a flavor enhancer for pasta, soups, and chili –contains antioxidants Oregano –a flavor enhancer for pasta, soups, and chili –contains antioxidants

33. Other Culinary Herbs to Try Sage –delicious in beans, stuffing and rice –contains anti-cancer compounds Sage –delicious in beans, stuffing and rice –contains anti-cancer compounds

34. Other Culinary Herbs to Try Parsley - –adds a fresh flavor to soups and salads –contains more vitamin C than oranges by weight –aids digestion –freshens breath Parsley - –adds a fresh flavor to soups and salads –contains more vitamin C than oranges by weight –aids digestion –freshens breath

35. 5 Tips for Success Organize your spice shelf Buy blends to save time 1 tsp fresh = 1/2 tsp dried in most cases Have fun experimenting Try one new herb each week Organize your spice shelf Buy blends to save time 1 tsp fresh = 1/2 tsp dried in most cases Have fun experimenting Try one new herb each week

36. 4 Week Plan for More Herbs in Your Diet Week one: add garlic to pasta dishes Week two: use ginger in a stirfry Week three: add rosemary to potatoes Week four: treat yourself to green tea

37. Eat Your Herbs... And enjoy eating more: –fruit –vegetables –beans –whole grains For better meals & health! And enjoy eating more: –fruit –vegetables –beans –whole grains For better meals & health!