Loading...
BYH to the person responding re the voter ID question. Thanks for your example. I think that everyone should have the...

Using herbs to season your food

KathyKolasa

Kathy Kolasa

Loading…

Kathy Kolasa

Wednesday, February 21, 2018

Q: I am trying to use less salt in my food. I have never cooked with fresh herbs. How do you use them and store them? — W.H., Greenville

A: Most of us get more salt than we need. The new blood pressure guidelines encourage us to follow the DASH diet, increase our potassium and decrease our sodium or salt intake. Yenssi Williams, a senior ECU dietetic student, wanted to tell you about using herbs to season your food. Here is what she has to say.

For many, salt is the basis of seasoning that gives our favorite foods delicious flavor. Besides being flavorful, salt is inexpensive, convenient, universal, beneficial to our health and long-lasting. While sodium is important in our diet, consuming too much of it can have negative effects on blood pressure and can lead to excess fluid in the body.

It is well established that reducing salt can help reduce blood pressure and lower the risk for many chronic diseases like heart disease. So what are the alternatives to using salt to flavor food?

One answer to that question is dried and fresh herbs. Dried herbs can be in the form of a powder or the dried plant itself. Dried herbs have a stronger taste and aroma because flavors are more concentrated than fresh herbs, but they get the job done with a smaller amount. At the same time, natural, fresh herbs contain the original form of the plant. Both can be found in grocery stores and farmers markets. You can easily grow some fresh herbs at home.

Many herbs contain polyphenol or micronutrients that may have anti-inflammatory and anti-cancer effects. Since you rarely eat herbs by themselves, the benefits of herbs depend on how often you consume them, how your body absorbs them, how you cook and prepare them and how other foods impact properties of herbs.

The degree of bioavailability, or the rate at which a substance is absorbed in the body, solely depends on the person. There is no amount that can provide the same advantages to everyone, but consuming fresh herbs provides more benefits than drawbacks. One disadvantage to using fresh herbs is that they can go bad quickly.

Get the most out of fresh herbs by first disposing of discolored or wilted leaves and making sure your herbs are dry or moisture-free. Next, cut stems of herbs diagonally and place them in a jar filled with water touching the stem ends of herbs. When the water begins to discolor, change it. Different herbs last longer in various conditions. For example, cilantro works well in refrigerated temperatures, while basil is better at room temperature. Whether refrigerated or room temperature, herbs need to be covered with a plastic bag that still allows air to circulate in and out of the jar. To prevent freezing, store herbs in the warmest area of the fridge. You can also store herbs in an open container or plastic bag or freeze fresh herbs into ice cubes.

Once it is time to start cooking, there are various methods for incorporating fresh herbs in a dish. For example, rosemary is an herb that can be added onto raw meat before cooking. Equally important, to prevent flavor loss, herbs can be added at the end of the cooking time. It is best to add the herbs slowly into the dish until the flavor is perfect for you. You might want to try adding cilantro to rice; flavoring olive oil with rosemary; adding thyme to roasted vegetables; mixing mint in your mojitos (a cocktail of rum, lime juice, sugar and soda water).

The vibrant colors, sodium-reducing, anti-inflammatory and anti-hypertensive properties of herbs make all the difference in cooking. Whether it is basil in a pesto sauce, cilantro on top of carne asada tacos (common Mexican dish with corn tortillas and grilled flank steak) or chives on top of a baked potato — incorporating herbs into your diet provides delicious dishes with a range of health advantages.

Professor emeritus Kathy Kolasa, a registered dietitian nutritionist and Ph.D., is an Affiliate Professor in the Brody School of Medicine at ECU. Contact her at kolasaka@ecu.edu.

Loading…

Humans of Greenville

@HumansofGville

Local photographer Joe Pellegrino explores Greenville to create a photographic census of its people.

Look

June 20, 2018

Q: Do you have suggestions for a diet to prevent calcium oxalate kidney stones? I have been getting conflicting information. — E.L., Greenville

A: I am pleased that Kara Massotti will answer your question. Kara returns to Greenville from her dietetic internship and master’s in nutrition…

June 20, 2018

Q I am afraid I may be a controlling mom of my young adult daughter, but we have a dynamic in which she seeks me out often, solicits my advice, and makes me too important in her life. I admit to offering that advice because it is hard for me to draw a line between healthy support and presence, and…

Carolyn Hax

June 20, 2018

When it's too hot to cook, try serving a big summery salad for your main meal. Not just a simple garden salad, but a satisfying bowl layered with crisp veggies, grains or legumes and fresh herbs. The combination is fresh, filling and light — guaranteed to hit the spot on a warm day.

This…

062018tastefood

June 18, 2018

Bug Hunt

River Park North, 1000 Mumford Road, will host Bug Hunt from 10-11:30 a.m. Saturday. Participants will take a 1.5-mile hike to search for insects. Cost is $3 for city residents and $5 for others. Call 329-4560.

Summer reading

Sheppard Memorial Library, 530 Evans St., and its branches will…

June 18, 2018

D.H. Conley High School has announced the following scholarship awards:

Tia Adkins – Greenville Pitt Educational Association

Jackson Allsbrook – St. James United Methodist Church Scholarship

Michael Arce – Pitt Community College Visions Scholarship

Nick Baldwin – East…

June 17, 2018

I recently sampled from the menus of 10 restaurants in Jacksonville, Snead’s Ferry and Swansboro, leaving the choice of dishes to the chefs and owners.

Not surprisingly, I was served shrimp and grits at eight of the 10 — at breakfast, lunch and dinner.

This has become a recurring theme…

Bob Garner

June 17, 2018

Q Our 15-year-old daughter has told us she’s in love with a 20-year-old guy who is in the Army and intending to make the Army his career. We’ve met him, and he is extremely respectful and well-mannered, and has told us he’s in love with her. We’ve made it clear to both of…

JohnRosemondGDR_177.jpg

June 17, 2018

Q Three of us ladies planned a trip to New York for two nights to see shows. We reserved a hotel room to share among us. Train and theater tickets were purchased ahead of time.

Several days before our planned departure, one person backed out because a relative was near death, and she needed to fly…

Carolyn Hax

June 17, 2018

FARMVILLE — Steve and Amber Dunn did not have a chance to hear their daughter’s first words. They never got to sit next to her crib at night and watch her sleep.

Mae was practically a teenager before they ever even heard her voice, a middle-schooler before she spent a single night…

061718fathersdayadopt-2.jpg

June 17, 2018

HABITS AND PRACTICES

Dear Short Answers: My soon-to-be wife converted to Catholicism when she married her second husband and he insisted that they raise their children in the Catholic church. Now that we are getting married, she is insisting that I convert. Since we are much too old to have…

Short Answers
320 stories in Look. Viewing 1 through 10.
«First Page   «Previous Page        
Page 1 of 32
        Next Page»   Last Page»