Judy E. Buss

Using herbs and spices is one of a number of exciting and effective strategies for cooking healthier cuisine as well as getting out of a culinary rut. Without a basic knowledge of these flavor heroes, you are probably – in desperation – reaching for the old standbys, such as butter, cheese, bacon, cream, and sugar, or for lifeless, highly processed “convenience food,” replete with artificial flavors and other health-busting chemicals.

Some of the most common herbs and spices are basil, bay leaf, cilantro, marjoram, mint, parsley, oregano, tarragon, rosemary, and thyme, cumin, cinnamon, cloves, and nutmeg. Italian seasoning is a combination of several herbs.

You don’t have to stock all of them in your kitchen; even having just a few at your disposal can transform boring and/or unhealthy dishes into delicious culinary experiences. Dried herbs and spices have a stronger flavor than fresh ones; consequently, this must be taken into consideration when preparing a dish. Those that are stored for several months or longer lose some of their flavor; therefore it is best to buy them in small quantities so they are used up relatively quickly and replaced with a new batch.

Dried herbs and spices should be stored in airtight containers and kept away from steaming food, or they will be ruined by moisture. Flavor enhancers, they are also packed with powerful nutrients and medicinal agents.

Some herbs, such as basil, parsley, rosemary, and oregano, are easy and fun to grow in pots or in your garden. For basic growing information, check with an experienced friend or online. Take advantage of the vast selection of flavors that herbs and spices have to offer, alone or in unlimited combinations. Explore their magical world; your taste buds and body will thank you! Here are some recipes for you to try.

TABBOULE BULGUR SALAD
2 servings

3/4 cup uncooked bulgur
3 tablespoons extra virgin olive oil
4 tablespoons lemon juice
1/2 cup finely chopped fresh mint leaves
3/4 cup finely chopped fresh parsley leaves
1 small tomato, finely chopped
1/2 cup chopped sweet onion
Salt and pepper to taste

1. In a medium saucepan, bring 1-1/2 cups water to a boil. Remove from the stove. With a fork, mix in the bulgur and let stand 30 minutes. Do not mix again. Let cool.
2. In a large bowl, mix together all the other ingredients. When the bulgur is done and cooled, thoroughly combine with the mint mixture. If too dry, add ¼ cup water. Refrigerate for 30 minutes before serving.

Serving suggestions: In addition to being a delicious side dish, Tabboule can be served as an appetizer or snack with baked corn chips, or toasted whole grain pita wedges.

CARROTS IN GARLIC SAUCE
2 servings

3 tablespoons olive oil
3 cloves garlic, finely chopped
4 medium carrots, scrubbed clean, thinly sliced
1/2 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons water

1. In a large skillet, heat the oil and one piece of garlic over medium heat. When the garlic begins to sizzle, reduce the heat to medium-low. Add the reminder of the garlic and cook (uncovered) 30 seconds, stirring constantly.
2. Mix in all the other ingredients. Bring to a boil over medium heat. Cover, reduce the heat to medium-low and cook about 12 minutes, until the carrots are tender-crisp.

Variation: Omit the cumin and mix in 1 teaspoon dried dill weed.

CHICKEN OREGANO
2 servings

4 skinless uncooked chicken drumsticks or 2 small skinless chicken breasts
1/2 tablespoon dried oregano
Salt and pepper to taste

1. Bring the chicken close to room temperature. (About 30 – 40 minutes). Rinse and place the chicken in a large skillet that has a cover. Wash and dry hands. Add ½-inch deep water. The water should not cover the chicken.
2. Sprinkle the oregano, salt, and pepper over the chicken. Cover, and bring to a boil over medium heat. When the water begins to bubble, gradually reduce the heat to medium-low, and cook 25 – 30 minutes, turning the chicken over once. The bird is done when no longer pink when cut open.

VARIATION: You can substitute another dried herb for the oregano. Try basil, tarragon, or thyme.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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