1. Choose your favorite herb seeds. It may be best to choose herbs from the same species because they have similar growing needs. For example, lavender, rosemary, dill, and oregano all need bright light, good drainage, and moderate temperatures. You can do some research on-line to find out which herbs are in the same species.
2. Choose a pot with good drainage and fill with regular potting soil.
3. Plant your herb seeds following the directions on package. Individual varieties of herbs may need more space or be planted deeper in the soil.
4. Place pot in an area that will receive at least 6 hours of sunlight daily (or according to the directions on the seed package)
5. Herbs need only light watering. Mist with a spray bottle every other day.

Need help choosing which herbs to plant? Here is a list of some popular herbs and uses.

• Basil: The sweetness with subtle spiciness is known best for playing a star role in many Mediterranean dishes. Its flavor is paired well with garlic and often used pesto.
• Chives: A relative of the onion, chives bring the same flavor without the harsh bit of the onion. Because the flavor is mostly lost in drying, fresh chives are ideal for raw consumption.
• Cilantro: This is very popular in Mexican cooking but is also part of some Asian dishes. Cilantro has a slightly peppery taste and is paired well with spicy peppers used in Mexican cooking.
• Dill Weed: The licorice flavor is typically used in pickling but is also popular for dips, soups, or over vegetables. Dried dill will keep for a few months if stored in a dry, dark place; the seeds will keep almost forever!
• Oregano: This spice is common in many types of cuisine: Mexican, Italian, Greek, and Spanish. Oregano is actually a member of the mint family and works well in soups, on vegetables, or to season meat.
• Parsley: As one of the most versatile herbs, parsley has a mild and un-dominating (but complementary) flavor. It combines well with almost any herb and is often added to plated dishes for ornamentation.

What are some of your favorite herbs? What herb combinations do you like to use in your summer cooking?

Research Assistance by Kaylee O’Connell

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Whether you are using fresh or dried parsley, here are some of my favorite (and easy) ways to add it into your cooking.

4 Ways to Get Your PARSLEY On…

1. Oven-baked seasoned fries. Try tossing potato wedges in olive oil then seasoning with garlic powder, onion powder, parmesan cheese, dried parsley and chilli powder before popping in the oven for a healthier alternative of deep-fries french fries!
2. Garnish soups, baked/mashed potatoes and pasta. Sprinkle some dried parsley on any one of your favorite dishes to please the eyes!
3. Parsley Pesto. Combine fresh parsley, olive oil, salt and some parmesan cheese in a blender and use this pesto on tops of sandwiches, salads, etc.
4. Lemon Parsley Chicken. Marinate chicken breasts in some olive oil, parsley and lemon and bake in the oven for a simple, healthy dinner idea!

It’s so easy to add herbs/spices into your every day cooking. With just one dash, sprinkle, spoonful…you get all the antioxidant benefits your body needs to fight away free radicals. Keep in mind that when using in recipes, 1 tablespoon of a dried herb is equal to 3 tablespoons fresh! Which ever one you decide to choose, always remember why you’re using them in the first place.

Have you tried any of the above? What are some of your favorite ways to use parsley?

Research assistance provided by Monica Lobo, RD.

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Spices are packed with natural antioxidants, that’s right, the same stuff that you would find in fruits and vegetables. Why are antioxidants good for your health? Here are a few reasons:

• boost immune system
• reduce inflammation (prevent heart disease, cancer, diabetes and other chronic diseases)
• curb your appetite
• boost your metabolism

McCormick® has done an exceptional job explaining the health benefits of spices and providing consumers with an array of information (See “Spices for Health”). They have put together a list of “7 Super Spices” (cinnamon, ginger, oregano, red pepper, rosemary, thyme and yellow curry) complete with how you can use them. Here are a three of my faves:

1. Keep a shaker of Ground Cinnamon handy to sprinkle over everything from hot cocoa to smoothies, oatmeal and fruit salad.
2. Add a hint of Ground Ginger to hot or iced tea. Sweeten 1 cup tea with 3/4 teaspoon sugar mixed with 1/4 teaspoon Ground Ginger.
3. Wake up tast buds with Herbed Scrambled Eggs. Beat 1/8 teaspoon Thyme or Oregano Leaves into 2 eggs before scrambling.

McCormick® also encourages consumers to Take the 30 Day Challenge: 30 Ways to Power Up Your Plate complete with a Super Swaps calendar! How sweet/spicy/tangy is that?!

What do you do to add a little bit of spice in your life? What are some of your favorite spice secrets?

Follow me on Twitter @NutritionExpert for my “Why Spice?” Tweets!

Assistance provided by Monica Lobo.

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1. CINNAMON.  Perhaps one of the most popular spices used, cinnamon has been brought up in the media recently for its potential ability to regulate blood sugar levels, lowering the risk for diabetes.  In addition, as little as 1 teaspoon has been shown to have the antioxidant power of ½ cup of blueberries! Try topping your oatmeal or smoothies with a generous sprinkle of cinnamon to reap these benefits.

2.  GARLIC.  Although its effects on our breath are widely known, less is known about the potential health benefits of garlic consumption.  Garlic is rich in a variety of powerful sulfur-containing compounds, the most notable one being allicin.  Studies have linked allicin to potential benefits in antibacterial and antiviral activity, as well as possible decreases in blood pressure, total cholesterol and triglyceride levels.  Try roasting a head of garlic with a drizzle of olive oil for a creamy spread or topping for meats and vegetables.

3.  TURMERIC.  It is responsible for the deep yellow colour of mustards and curry powders, and is currently being extensively researched as an anti-cancer food.  Rich in antioxidants, it has been studied as a treatment for depression, arthritis, cancer, and psoriasis, with promising results.  Those with gallstones or bile obstructions should exercise caution however, as turmeric can increase the production of bile.  Try adding it to egg salad for a nice yellow hue and pinch of flavor.

4. CAYENNE PEPPER. Used to spice up all kinds of meals, cayenne pepper is a member of the chili pepper family, and rich in the health promoting compound capsaicin.  Capsaicin has been studied for its anti-inflammatory effects related to treating aching pain associated with headaches or osteoarthritis.  It may also help control hunger pangs and boost the metabolism due to its spicy nature, which can aid those trying to maintain a healthy lifestyle.  Try sprinkling cayenne pepper and cinnamon on sweet potato fries for the perfect sweet-spicy combination.

5.  GINGER.  Ginger has long been used as a traditional natural remedy for many different ailments, and is being researched further in hopes of discovering other optimal health advantages.  It is an excellent treatment for nausea and vomiting associated with travel sickness, pregnancy, and even hangovers!  Ginger’s other health benefits include pain relief, cholesterol decreases and as a powerful decongestant.  Try adding fresh grated ginger to sautéed vegetables, bread stuffings or salad dressings.

Did you know that 1.2 teaspoon ground cinnamon has as many antioxidants as 1/2 cup raspberries?

Did you know that 1/2 teaspoon oregano leaves has as many antioxidants as 3 cups spinach?

Thanks to McCormick Spices for Health

Were you surprised at these health promoting effects?  What other spices do you use that have showed similar benefits? Please share any great recipes you have that use these spices!

By Mitzi Dulan with research assistance from Megan Skinner

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