{"id":10831,"date":"2021-11-01T00:07:00","date_gmt":"2021-11-01T06:07:00","guid":{"rendered":"https:\/\/uwyoextension.org\/uwnutrition\/?post_type=newsletters&p=10831"},"modified":"2023-10-27T13:06:27","modified_gmt":"2023-10-27T19:06:27","slug":"utilizing-herbs-and-spices","status":"publish","type":"newsletters","link":"https:\/\/uwyoextension.org\/uwnutrition\/newsletters\/utilizing-herbs-and-spices\/","title":{"rendered":"Utilizing Herbs and Spices"},"content":{"rendered":"\t\t
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So, what is the difference between an herb and a spice? The most common use of the term herb is used to describe plant leaves used for flavoring, and food, such as oregano, basil, rosemary, and parsley. Herbs can be found fresh or dried. So, what is a spice? Spices are made from the aromatic seeds, bark, flowers, and roots of plants that have been dried. Spices tend to be stronger in flavor since they include the oils in the plant itself.  <\/p>\n

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Benefits<\/strong><\/h2>\n

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Using herbs and spices can help flavor your food without the sodium found in salt! The average American consumes 3,400 mg sodium each day. The United States Department of Agriculture recommends we limit our intake of sodium to 2,300 mg a day. If we over consume sodium on a regular basis, it can increase our risk for high blood pressure also known as hypertension. Excess sodium intake can also increase our risk for heart disease. If you\u2019re looking to cut out the sodium but still enjoy a flavorful dish, good choices to use include oregano, tarragon, chives, dill, black pepper, garlic powder, curry powder, cumin, basil, ginger, coriander, and onion.<\/p>\n

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Using spices and herbs can also make your dishes flavorful and unique! Using just salt and pepper to flavor food every meal can get boring. Try making dishes with curry, ginger, or saffron, to jazz things up without having to eat out somewhere!<\/p>\n

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Using Herbs and Spices<\/strong><\/h2>\n

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If you can\u2019t find fresh herbs dried herbs can be used in their place. When doing so, remember that dried herbs are stronger than fresh herbs since it\u2019s more concentrated. A useful guide is: \u00bc teaspoon powdered = \u00be to 1 teaspoon dried crumbled = 2 to 3 teaspoons fresh.<\/p>\n

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When using fresh herbs, chop the leaves very fine, since more flavors will be released when more cut surface area is exposed. To allow the flavors of herbs and spices to blend with cold foods such as dips, dressings, vegetables, and salads add herbs several hours before serving.<\/p>\n

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Seasoning Guide<\/strong><\/h2>\n

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This guide does not mean you cannot try spices on foods that are not listed together here, just some examples of what pairs well together.<\/p>\n

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\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Herb<\/strong><\/td>\nFOOD combinations<\/strong><\/td>\n<\/tr>\n
Basil<\/td>\nFresh tomatoes, pasta sauce, peas, zucchini- also used in fresh Pesto!<\/td>\n<\/tr>\n
Chives<\/td>\nDips, potatoes, tomatoes<\/td>\n<\/tr>\n
Cilantro<\/td>\nMexican, Asian, and Caribbean dishes- also try with salsas and tomatoes<\/td>\n<\/tr>\n
Dill<\/td>\nCarrots, cottage cheese, fish, green beans, potatoes, tomatoes<\/td>\n<\/tr>\n
Mint<\/td>\nCarrots, fruit salads, peas, tea, tabouli (salad made with bulgur wheat)<\/td>\n<\/tr>\n
Oregano<\/td>\nPeppers, tomatoes<\/td>\n<\/tr>\n
Parsley<\/td>\nPotato salad- curly leaf is the most common parsley but flat-leaf or Italian parsley is more strongly flavored and is often preferred for cooking<\/td>\n<\/tr>\n
Rosemary<\/td>\nChicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes, bread<\/td>\n<\/tr>\n
Sage<\/td>\nPoultry, stuffing<\/td>\n<\/tr>\n
Tarragon<\/td>\nChicken, eggs, fish<\/td>\n<\/tr>\n
Thyme<\/td>\nEggs, lima beans, potatoes, poultry, summer squash, tomatoes<\/td>\n<\/tr>\n
Winter savory<\/td>\nBean dishes, stews<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
Source: Cent$ible Nutrition Program<\/a><\/figcaption>\n<\/figure>\n

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Create Your Own Spice Blends<\/strong><\/h2>\n

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You can even make your own herb and spice blends, which will save you money, and you can also control how much sodium is in your mixes. Typically, you will already have a lot of the ingredients that an herb or spice blend will call for. Some examples that you could make include a taco seasoning, ranch seasoning, spice rub, masala, etc.<\/p>\n

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Storing Herbs and Spices<\/strong><\/h2>\n

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The best way to store herbs and spices for longevity of quality is in a cool, dry place, and in air-tight containers.  Air-tight containers can include plastic bags, glass jars or stainless-steel containers.  Also try to keep containers out of direct sunlight, which fades the color of the herb and reduces the strength.<\/p>\n

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Whether you\u2019re cooking a warm soup or making a cold salad don\u2019t be afraid to pull a small amount out in a separate bowl and add whatever herbs and spices you might think would taste good in it. Then if you like it, you can do the same to the rest of food, or if you don\u2019t you won\u2019t be ruining the whole batch! Happy spicing out there everyone! <\/p>\n

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Written by Shelley Balls, MDA, RD, LD, University of Wyoming\nExtension Nutrition and Food Safety Educator <\/o:p><\/p>\n

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Sources:<\/strong><\/p>\n

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