Herbs: From Garden to Kitchen

Herbs: From Garden to Kitchen Seasoning Classifications: Spices- roots, bark, buds, berries or fruits of aromatic plants usually grown in the tropics Herbs- leaves of plants grown in the temperate zone Seeds- from either tropical spice plants or herb plants Cooking With Herbs: Experiment with both fresh and dried herbs ¼ tsp powdered = ¾ to 1 tsp crumbled = 3 tsp fresh Cut leaves of fresh herbs very fine before adding to food Fresh herbs: chop with a Chef s knife, use kitchen scissors Dry herbs: rub between fingers or palms to release flavor Strip leaves off fresh herbs for cooking Hard stems: run fingers down the stem from top to bottom Tender stems: OK to use some of the stem Add fresh herbs towards the end of cooking Delicate Herbs: Basil Cilantro Parsley Less Delicate Herbs: Oregano Rosemary Thyme Sage Mint Delicate herbs: add 1-2 minutes before the end of cooking Less delicate or dried herbs: add at the last 20 minutes of cooking

Herb Inspired Recipes Garlic and Herb Fish Fillets 1 Tbsp. water ½ tsp. minced garlic 1 tsp. orange peel, grated 2 Tbsp. fresh parsley 1 ½ tsp. fresh rosemary 16 oz. fish fillets ¾ tsp. fresh thyme Preheat oven to 425 F. Spray a 13x9 inch baking dish with nonstick cooking spray. In a small bowl, combine water, orange peel, rosemary, thyme, garlic and parsley. Arrange fillets in baking dish and top with herb mixture. Bake for 12-15 minutes or until fish flakes easily with fork. Yield: 4 Servings Nutrient analysis per serving: 225 Calories, 9 grams fat, 60 milligrams sodium, 21 grams total carbohydrate, 1 gram dietary fiber Penne Pasta with Prosciutto 1 (13.25 oz.) package whole grain penne pasta 1 (2 oz.) package pine nuts, lightly toasted 3 oz. prosciutto, chopped ¼ cup fresh oregano, chopped 2 Tablespoons olive oil ½ teaspoon dried crushed red pepper 3 tomatoes, seeded and diced ¼ teaspoon fresh ground pepper 8 oz. no added salt tomato sauce Cook pasta according to package directions; drain. Meanwhile, cook prosciutto in olive oil in a large skillet over medium heat until crisp. Add tomatoes and remaining ingredients; cook for 5 minutes or until tomatoes are tender. Toss with cooked pasta. Serve with freshly grated Parmesan cheese if desired. Yield: 6 servings Nutritional analysis per serving: 410 Calories, 14 grams fat, 400 milligrams sodium, 7 grams dietary fiber Grilled Shrimp 1 lb large shrimp, peeled and deveined, tail intact 1 teaspoon black pepper ¼ cup olive oil ¼ teaspoon salt 1 Tablespoon fresh rosemary ¼ teaspoon cayenne pepper 1 Tablespoon lemon zest Bamboo skewers 1 clove minced garlic Soak bamboo skewers in water for 30 minutes to prevent from burning. In a medium bowl, whisk oil, rosemary, lemon zest, garlic, black pepper, salt and cayenne pepper until combined. Add shrimp and toss to coat. Marinate in the refrigerator for 30 minutes. Skewer shrimp on bamboo skewers. Prepare an outdoor grill. Grill shrimp 3 minutes per side until just cooked through or when shrimp turns opaque. Yield: 4 servings Nutrition Analysis per serving: 250 Calories, 16 grams fat, 2.5 grams saturated fat, 170 milligrams cholesterol, 310 milligrams, 2 grams carbohydrate, 23 grams protein

Lemon Balm Vinaigrette Dressing 3 Tablespoons olive oil 2 Tablespoons wine vinegar 6-8 lemon balm leaves, finely chopped 1/8 teaspoon salt Black pepper to taste Whisk together all ingredients. Stir or shake ingredients before serving. Store dressing in the refrigerator. Serve over lettuce salad, steamed vegetables, or use as a marinade for fish or chicken. Vary dressing by choosing different oils, vinegars and herbs. Oils: Grapeseed, olive or peanut; Vinegar: white, red wine or herb; Other herbs: tarragon, basil, thyme, marjoram. Nutrient analysis per 1 Tablespoon Serving: 48 calories, 0 grams protein, 3 grams fat, 0 milligrams cholesterol, 5 grams carbohydrates, 0 milligrams sodium Pesto 3 cups herbs (basil, cilantro, parsley, etc.) ¾ teaspoon salt 2 cloves garlic 1 teaspoon pepper ¼ cup nuts (pine nuts, walnuts, almonds, etc.) ½ cup olive oil Over medium-high heat, toast the nuts in a skillet for 3-5 minutes until lightly browned. In a food processor, combine herbs, garlic, nuts, lemon juice and salt and pepper. Pulse while drizzling in the olive oil. Pour into a bowl, tightly covered and refrigerate or freeze until ready to serve. Use pesto tossed with pasta and parmesan cheese, as a spread in grilled cheese, quesadillas or layered in lasagna, tossed in scrambled eggs or popcorn with grated parmesan, or the sauce on pizza dough and topped with fresh tomatoes and mozzarella. Yield: 2 cups Fresh Fruit with Mint 3 cups cantaloupe, cubed 3 cups honeydew melon, cubed 3 kiwi, sliced 3 cups fresh blueberries ½ cup fresh orange juice ¼ cup lemon juice 2 T. sugar or sugar substitute ¼ cup fresh mint, rinsed and chopped Combine fruit in large bowl. In small bowl, mix orange juice, lemon juice, and sugar. Pour over fruit and gently stir to combine flavors. Rinse mint and pat dry before chopping. Sprinkle chopped mint on fruit or stir into the fruit to blend flavors. Yield: about 12 servings. Nutrient analysis per serving: 76 calories, 0 grams fat, 1 gram of protein, 19 grams of carbohydrate, 0 milligrams cholesterol, 11 milligrams sodium.

Fruit Trifle with Lemon Verbena Cream 3 peaches, peeled, pitted, sliced 3 apricots, peeled, pitted, sliced 2 plums, peeled, pitted, sliced ¼ teaspoon almond extract 2 packets of sweetener (optional) 8 oz. Neufchatel cheese, softened 6 oz. vanilla or lemon flavored low-fat yogurt 2 Tablespoons lemon verbena or lemon balm Toss fruit with almond extract and sweetener in a bowl. In a separate bowl, whip cream cheese, yogurt and lemon balm. Layer fruit in individual wine glasses or bowl and top with cream. Garnish with mint or lemon balm leaf. Yield: 6 servings Nutritional analysis per serving:140 Calories, 6 grams fat, 20 milligrams cholesterol, 190 milligrams sodium, 18 grams total carbohydrate, 2 grams dietary fiber, 5 grams protein Pine Nut Cookies with Rosemary Ingredients: 3 1/2 teaspoons coarsely chopped fresh rosemary 1/4 cup pine nuts, toasted, plus more for topping cookies 2 1/4 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon ground ginger 1/4 teaspoon coarse salt 10 tablespoons (1 1/4 sticks) unsalted butter, softened 1 cup plus 2 tablespoons granulated sugar 2 tablespoons extra-virgin olive oil 3 tablespoons heavy cream 1 large egg Fine sanding sugar, for sprinkling Directions: Preheat oven to 325 degrees. Finely chop rosemary in a food processor. Add pine nuts; pulse until coarsely ground. Transfer to a large bowl. Whisk in 2 cups flour, the baking soda, ginger, and salt; set aside. Put butter and granulated sugar into the bowl of an electric mixer fitted with the paddle attachment. Mix on high speed until pale and fluffy, about 5 minutes. Mix in oil. Reduce speed to low. Mix in flour mixture. Add cream; mix until well combined, about 2 minutes. Mix in egg, then remaining 1/4 cup flour. Shape dough into 3/4-inch balls, and space 2 inches apart on baking sheets lined with parchment paper. Flatten slightly with fingers, and top each with a pine nut. Sprinkle with sanding sugar. Bake cookies, rotating sheets halfway through, until edges are golden, about 13 minutes. Let cool 10 minutes on sheets on wire racks. Transfer cookies to racks to cool completely. Cookies can be stored in airtight containers up to 3 days. Yield: 6 ½ dozen Source: Martha Stewart

Pineapple Sage Iced Tea Pineapple juice 2 family sized black tea bags 4 cups boiling water 1 large handful pineapple sage Fill ice cube trays with pineapple juice and freeze. Place pineapple sage and tea bags in a large glass pitcher. Pour boiling water over top; steep for at least 10 minutes. Discard tea bags. Pour tea into a 2 quart pitcher and refrigerate. Strain tea to remove sage before serving. Serve over pineapple ice cubes. Yield: 2 quarts Lemon Verbena Lemonade Juice from 4 lemons 2 Tablespoons dried lemon verbena or 6 Tablespoons fresh Stevia to taste Put lemon juice, lemon verbena and stevia into a 1/2 gallon container. Fill the rest up with water. Serve chilled. Herb-Infused Waters For a healthy twist, infuse your water with herbs, fruit and vegetables. Here are some tasty combinations: Pineapple-Thyme Strawberry-Basil Cucumber-Lime Lemon-Ginger Melon-Mint Watermelon-Rosemary Orange-Pineapple Sage Blackberry-Lime Basil University of Illinois U.S. Department of Agriculture Local Extension Councils Cooperating University of Illinois Extension provides equal opportunities in programs and employment.