Cooking with Herbs

KSC Dietetic InternsKrysta and Carly

Basil• Anti-oxidant,

anti-inflammatory, anti-bacterial

• Can be grown in a pot

• Do NOT store in refrigerator

• Great source of Vitamin A and K

Cilantro• Anti-Oxidant, Lower

cholesterol • Choose fresh over

dried• Store in refrigerator 3-

5 days• Add at end of

preparation • Rich in Folic acid, B-

Vitamins, Beta-Carotene, Vitamin C

Garlic• Antioxidant, Blood

pressure regulator, lowers cholesterol

• Store in a cool, dark, dry place

• Excellent source of potassium, iron, calcium, magnesium, manganese, zinc, selenium

Rosemary• Anti-oxidant, Anti-

inflammatory, anti-fungal, anti-septic

• Store in refrigerator 3-5 days

• Add at last minute • Rich in Folic acid,

Vitamin A, Vitamin C, iron

Dill Weed • Anti-oxidant, helps

to control cholesterol, reduce blood sugar

• Choose fresh over dried

• Store in refrigerator 3-5 days

• Contains fiber, eugenol, vitamin A, Vitamin C

Peppermint• Anti-oxidant, local

anesthetic, control blood pressure and total cholesterol

• Store dried in cool, dark place for a few months

• Excellent source of potassium, calcium, iron, manganese

Thyme • Anti-septic, anti-

fungal, anti-oxidant • Store in refrigerator

for 3-5 days• Good source of

potassium, calcium, manganese, magnesium, selenium

Oregano• Anti-bacterial,

anti-fungal, anti-septic, anti-spasmodic

• Store in refrigerator in a zip lock bag

• Rich in Vitamin A, Carotenes, lutein, Zea-xanthin

Tumeric • Anti-inflammatory,

carminative, anti-microbial

• Keep roots in air tight container for month in refrigerator

• Rich in Vitamin B6, calcium, iron, potassium, manganese, copper, zinc, magnesium

Ginger• Anti-inflammatory,

anti-flatulent, anti-microbial

• Can be kept in refrigerator for a month

• Good source of potassium, manganese, copper, magnesium

Resources

• http://www.precisenutrition.com• http://www.countryliving.com• http://www.seriouseats.com• http://www.marksdailyapple.com• http://www.gardening.ktsa.com• http://www.joyoushealth.ca• http://www.blogs.bu.edu• http://www.holistichomestead.com• http://www.39clues.wikia.com• http://www.telugu.blodsky.com • http://www.nutritionS-and-you.com/healthy-herbs.html

Questions?

Thank you!