Fresh Herbs Make Everything Better

Fresh and dried herbs not only enhance the flavor and aroma of your favorite dishes, but they also provide a variety of powerful polyphenols. Research shows that herbs and spices like turmeric, ginger, and garlic have anti-inflammatory and antioxidant properties, which can help reduce the risk of chronic diseases and promote overall well-being. In celebration of Herb Week let’s explore some powerhouse herbs you can add to your daily diet.

Ginger

Ginger adds a kick to both sweet and savory dishes and has a range of health benefits. Packed with a compound called gingerol, it's a natural remedy for digestive issues, nausea, and muscle pain. Incorporate ginger into your daily routine by adding it to teas, stir-fries, smoothies, or homemade dressings for a delightful zing!

Turmeric

Turmeric is both a spice and an herb, well-known for its golden-yellow color. The active ingredient is called curcumin, which has been shown to actively reduce inflammation. Studies have shown that curcumin may be beneficial for our brain by boosting mood and memory. Be sure to pair turmeric with black pepper as it enhances curcumin absorption by 2,000%! Turmeric is great in curries, golden milk lattes, soups, and roasted vegetables. 

Garlic

Garlic is considered a functional spice because it contains high levels of vitamins and an antioxidant called allicin, which has been linked to reducing oxidative stress in our cells. Research supports that fresh garlic may help lower blood pressure and LDL (bad) cholesterol. Whether roasted, sautéed, or minced raw into dressings, soups, or pasta sauces, garlic adds depth and complexity to dishes while offering an array of health benefits.

Green Herbs

Adding an assortment of either fresh or dried green herbs to your dishes is an easy way to sneak in vitamins and nutrients. Dill is rich in vitamins A and C, thyme contains thymol, a compound with antimicrobial properties, basil boasts anti-inflammatory and antibacterial benefits, and rosemary is packed with antioxidants and may improve cognitive function. Chop these herbs up and add to salads, marinades, sauces, and soups to elevate the nutrition and flavor profile of your meals.

Quick Tips for Adding Herbs in Your Diet

1. Herb-Infused Oils and Vinegars: Create flavorful infusions by adding herbs like rosemary or thyme to olive oil or vinegar for dressings and marinades.
2. Herb-Roasted Vegetables: Add depth to roasted veggies by tossing them with olive oil, garlic, and your favorite herbs.
3. Soups and Stews: Add dill, thyme, or rosemary to soups and stews to boost flavor and nutrient profile.
4. Herb-infused Water: Create refreshing beverages by adding fresh herbs like mint, lemon balm, or basil to water or hot tea for a hint of natural flavor and aroma.
5. Herb-infused Grains: Stir chopped herbs like parsley, dill, or cilantro into cooked grains such as brown rice, quinoa, or couscous to add freshness and complexity to your side dishes.

Note: Using herbs and spices while cooking is a great way to decrease salt consumption and increase the nutritional value of your dish.

Check out these herb-packed recipes on the Ahara app today!

Salmon & Spring Vegetables with Dill

Cilantro Hummus

Ginger-Basil Steamed Vegetables   

Golden Turmeric Fish 

Roasted Garlic & Asparagus Salad 

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