Posted at: 06/05/2012 12:44 PM

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Herbs – A Fresh Idea for Your Garden

 
  • Add fresh flavor to foods with herbs in your garden!
  • Herbs are easy to grow and some come back from year to year.
  • Herbs provide a sensory experience in the garden by smelling them and imagining what types of foods they will bring to life.  
  • Adding herbs to your favorite dishes allows you extra flavor without extra sodium.  

Basil is used in Mediterranean and Asian cuisine.  Add fresh or dried basil to salads and pasta dishes.  Chopped fresh basil is also excellent paired with tomatoes, fresh mozzarella cheese, olive oil and a little pepper.  

Oregano is also known as the “pizza herb.”  Oregano and basil together give Italian foods a very nice flavor.  Besides its use in pasta dishes, this herb can also be added to egg dishes.  Try sprinkling oregano on scrambled eggs instead of salt. Dried oregano can also be added to chicken and meat rubs.  

Rosemary is an herb that works nicely with any cut of meat. It is also great sautéed with a little olive oil and vegetables. Try adding rosemary to potato dishes.  

Parsley is often thought of as a garnish, but this herb can do much more than that!  Chopped fresh parsley can be added to mashed potatoes, blended into marinades or mixed into salads.
Country Potato Salad
Serves 8 (1 cup each).

All you need
2 pounds small potatoes, preferably heirloom
1 cup chopped celery
2 ounces smoked ham, sliced into strips
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh chives or scallions
2 tablespoons chopped fresh mint or dill
3/4 cup nonfat buttermilk
1 tablespoon Hy-Vee lemon juice
1 tablespoon peanut or canola oil
1/2 teaspoon salt
Freshly ground pepper to taste
2 large hard-boiled Hy-Vee eggs, peeled and coarsely chopped

All you do
1. Place potatoes in a large saucepan, cover with water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
2. When the potatoes are cool enough to handle, taste a bit of potato skin—if it’s bitter or tough, peel the potatoes. Otherwise, leave the skins on. Cut the potatoes into bite-size pieces and put them in a large salad bowl.
3. Add celery, ham, parsley, chives (or scallions) and mint (or dill) to the potatoes. Toss to combine. Add buttermilk, lemon juice, oil, salt and pepper; stir to combine. Gently stir in chopped egg. Serve at room temperature or chilled.

To make ahead: Cover and refrigerate for up to 1 day. Taste and adjust seasoning if desired.

Nutrition facts per serving: 137 calories; 4g fat (1g sat, 1g mono); 51mg cholesterol; 20g carbohydrate; 6g protein; 2g fiber; 282mg sodium; 614mg potassium.
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.  You can reach her at jhaugen@hy-vee.com or “Like” Jen on Facebook @JenHaugenRD.
 

 



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