CHIP Alumni Association (PACAA)

CHIP Tip No. 10: A Breath of Fresh Herbs
from CHIP Clinical Manager Amy Lister, R.D.

Summer is the perfect time of year to grow your own fresh herbs

You can plant them in a small portion of a garden or in little pots placed near a kitchen window, if space is limited. Adding fresh herbs to recipes can transform bland, ordinary dishes into meals with pizzazz—without added salt, fat or sugar.

Tip for using fresh herbs:

• When substituting fresh for dried herbs in recipes, use approximately three times the amount.
• To preserve the life of your fresh herbs, place them in a tall glass with about 1" of water, then cover loosely with a plastic bag. Change the water daily, and your herbs can last a week or more
• Wash fresh herbs as you would wash salad greens —you can even use a salad spinner when preparing a large quantity of herbs. (It's easy to remember to add fresh herbs to a recipe when you have them ready to use in your refrigerator)
• To prepare herbs for a recipe, chop with a chef knife or snip with kitchen scissors.

Pairing Fresh Herbs with Foods

Try adding some fresh herbs to your favorite recipes for an unexpected twist. Here are a few suggestions to get you started…

• Basil: great in tomato-based dishes and most Italian and Mediterranean cuisine.
• Cilantro: provides a nice cooling property to contrast the spicy flavors in many Mexican dishes, such as hot salsas and rice dishes with hot peppers or jalapenos.
• Parsley: a nice touch in homemade bean, pasta and potato salads.
• Rosemary: adds a wonderful flavor and aroma to homemade breads and bean soups and stews