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July 2002

Cooking with fresh herbs adds a new taste sensation to foods. Their depth of flavor truly enhances heart-healthy dishes as well as adding color and texture. In addition to the food-herb pairings below, try adding a dash of lemon juice, balsamic vinegar, or wine. A sprinkle of black pepper, minced garlic or onion can add even more zip.

SEASONING COMBINATIONS:

Vegetable:	Goes With:
broccoli	caraway seed, oregano, tarragon
brussel sprouts	caraway seed, celery seed, thyme
carrots	allspice, dill, ginger, nutmeg, oregano, parsley, thyme
cauliflower	caraway seed, parsley, tarragon
green beans	basil, dill, oregano, tarragon, thyme
peas	basil, dill, oregano, rosemary, tarragon, thyme
potatoes	caraway seed, dill, fennel, parsley, tarragon, thyme
spinach	basil, nutmeg, oregano, rosemary, tarragon
summer squash	basil, fennel, oregano, parsley, tarragon
sweet potatoes	cinnamon, cloves, ginger, nutmeg
tomatoes	basil, cumin, oregano, tarragon, thyme

Meat / Fish / Poultry / Beans
beef	allspice, caraway seed, curry powder, nutmeg, oregano, pepper, thyme
chicken	basil, cumin + lime juice, curry powder, dill, ginger, oregano, paprika, parsley, sage, tarragon, thyme
fish	basil, dill, parsley, tarragon
lentils or black beans	cumin

Growing your own herbs is easy and enjoyable. If you don't have a sunny spot to grow herbs in your outdoor garden, consider growing pots of herbs in a sunny window. If home grown is out of the question, most herbs are available fresh at your grocery store.

Try rehabbing your favorite salads this summer or send your recipes to us to rehab. The address is:

Recipe Rehab
P.O. Box 58100
Cincinnati, OH 45258

Have a healthy, happy summer. 

For Your Information:   Fresh Herb Tips Many fresh herbs are interchangeable Try experimenting with different combinations of herbs Use your kitchen scissors to "chop' your herbs Fresh herbs are not as strong as dried  - use 3 parts fresh to 1 part dried To keep herbs fresh for up to one week:  put the cut stems in a small glass on water and put a plastic bag over the top; keep in the refrigerator

  
Low Fat Cooking

Here are two delicious appetizer/snack recipes that call for a variety of fresh herbs.

In medium bowl, mix cream cheeses, chives, caraway seeds, basil, dill, and garlic. Put mixture on wax paper and roll into log. Sprinkle lemon pepper on wax paper and roll log in it to coat outside. Wrap in plastic wrap; refrigerate for at least 2 hours. Serve with fresh vegetables or lower fat crackers, such as Reduced Fat Triscuits.

Nutrition Information for Boursin: (Nutrients per 1 tablespoon serving)

Calories 31 Sodium 173 mg  Total Fat 1.5 g Carbohydrate 1 g Cholesterol 5 mg Protein 2 g

  

6 tablespoons 1% cottage cheese 1/4 cup low fat (2 grams per tablespoon, such as Hellmann's Just 2 Good) mayonnaise 3 tablespoons light sour cream 2 tablespoons skim milk 2 tablespoons chopped fresh chives 2 tablespoons chopped fresh basil 2 teaspoons chopped fresh dill weed 1 clove garlic, minced 1/8 teaspoon hot sauce 1/8 teaspoon Worcestershire sauce

In food processor bowl, combine cottage cheese, mayonnaise, sour cream, and milk; process until smooth. Add chives, basil, dill weed, garlic, hot sauce, and Worcestershire sauce; process until well blended. Transfer to small bowl; cover; chill. Serve with fresh vegetables.

Nutrition Information for Garden Dip: (Nutrients per 2 tablespoons)

Calories 30 Sodium 123 mg  Total Fat 1 g Carbohydrate 4 g Cholesterol 2 mg Protein 2 g