Cooking with Herbs:
eat delicious and healthy food!

We all know that good food should have a good amount of vegetables, but what is a great way that we can make our food absolutely delicious and packed with nutrition, for kids and for the whole family? Cooking with herbs, of course! Kid cooking won't ever be the same again.

Herbs can add that special flavor to an easy recipe, and are rich in vitamins and minerals. When your recipe seems a little flat or lacking flavor, you can add common herbs, like rosemary, thyme, basil, oregano, or sage and you'll find that the recipe will come alive.

Now if you are not used to cooking with herbs, just remember to add only one herb at a time to any one recipe. Then, with time and experience, you can add two herbs at a time to a recipe.

A lot of recipes only need one or two herbs to make that big difference that you are looking for. On the other hand, you may find in time that you can combine more than two herbs and spices, together in a recipe and get a delicious result, say in a great curry. (Traditionally, all woody plants or plant parts when ground were called spices and all non-woody plants or plant parts were called herbs, but today all plant parts or plants used for cooking are often called herbs.)

What are some of the great health benefits of herbs? Did you know, among the countless wonderful herbal facts, that:

• Garlic is good for heart health and may prevent colon cancer and ovarian cancer.
• Pound for pound herbs are among the richest sources of calcium.
• Dandelion, parsley, garlic, onions, and black pepper promote strong and healthy bones.
• Catnip reduces anxiety and helps you sleep.
• Chamomile relaxes nerves and reduces cramps.
• Turmeric contains an anti-inflammatory and reduces the pain of arthritis.
• Ginger can prevent stomach upsets.
• Many herbs, like parsley, are super high in fiber and so promote excellent colon health.
• Cinnamon may lower cholesterol and blood sugar.
• Rosemary contains antioxidants that can prevent cancer and is a source of vitamin A (Beta-carotene), vitamin C, iron, manganese, and zinc.
• Paprika is rich in vitamin A which is essential for growth, vision, skin, a healthy immune system, and a healthy heart.
• Fenugreek is rich in vitamin A and D, and high in iron.
• Thyme is rich in vitamin B (B1, B2, B5, B6), and is a source of biotin, vitamin C, vitamin D, chlorine, and sulphur.
• Watercress is a source of many minerals – iron, magnesium, manganese, phosphorus, potassium, sulphur and contains vitamin A, biotin, vitamin C, vitamin D, and vitamin E.
• Sage can improve your memory.
• Evening primrose is rich in the essential Omega-6 fatty acid, which is lacking in the average diet.
• Dandelion leaf is packed with vitamins (A, B1, B2, B3, B5, B6, biotin, choline, C, E) and minerals (calcium, chlorine, iron, magnesium, phosphorus, potassium, zinc).
• Parsley is a source of vitamin A, B1, B2, B5, B6, C, biotin, calcium, chlorine, iron, magnesium, potassium, sulphur.
• Oregano is an anti-bacterial and contains powerful anti-oxidants (four times more anti-oxidant activity than blueberries, and over forty times more anti-oxidant activity than apples). Oregano is also a good source of vitamin A and C, calcium, and fiber.
• Basil is rich in vitamin K and in vitamin A and contains flavonoids which provide protection from radiation and oxygen-based damage to cells. Basil is an anti-bacterial, and an anti-inflammatory and is a good source of vitamin C, iron, magnesium, potassium, and calcium, all of which promote cardiovascular health.
• And many more extraordinary herbal wonders.......

Now, with herbs adding astounding flavor to food and extraordinary vitamins, minerals and other goodies to your recipes, why shouldn't we all use herbs in our cooking?!

So next time you are making up a great new recipe for your kids and your whole family don't forget the herbs. And don't forget to have fun. You won't regret it. Enjoy!

Peter (“Dad Chef”)

Do you have your own herb recipe?

Please share your favorite herb recipe or idea about cooking with herbs for your family.