Food as Medicine: Making the Most of Fresh Summer Herbs
Hey everyone! Let’s talk about fresh herbs. When summer rolls around and gardens are bursting with fragrant leaves, there’s nothing quite like snipping some fresh herbs to brighten up your cooking. It’s not just about flavor; it’s about bringing a little bit of natural goodness to your plate. During the summer months, I grow herbs in my backyard, and that’s all I use.
I pick my herbs straight from the plant, so I don’t have a storage problem. At that time of the year, I use mostly fresh herbs; however, as we all know too well, fresh herbs are delicate and can wilt quickly, so proper handling and storage are important.
Think of herbs as tiny powerhouses. They can add a fantastic zing to any dish, and what’s cool is that they can help you cut back on salt without sacrificing taste. Now, we all love using fresh herbs, right? But let’s be honest: They can be a bit delicate and tend to wilt faster than we’d like. That’s why knowing how to handle and store them properly is super helpful.
Remember, Herbs are all about building Layers of Flavors!
Fresh or dried Herbs can add a unique flavor to any dish, and what is equally important, using herbs can drastically reduce the amount of sodium used in most dishes. Fresh herbs, depending on the time of the year, may not be the choice in your kitchen. We all love to use fresh herbs; however in the wintertime, fresh herbs can be expensive to use.
Flavors created with fresh or dried herbs and mindful cooking methods can heal and create pleasure. In other words, it is worth familiarizing yourself with fresh herbs, their storage, their handling, and, more importantly, learning how to use herb
Washing Fresh Herbs with a DIY Vegetable Wash:
I wash all my vegetables and fresh herbs in a homemade DIY vegetable wash to remove chemicals and pesticides. which is very simple to do.
Baking soda is not a disinfectant, but it is very effective in cleaning off pesticides. Fill your kitchen sink about 2/3 full with cold water, add 4 tablespoons of baking soda to the water, and swish it around to distribute. For smaller quantities, like fresh herbs, add 1 teaspoon of baking soda to every 2 cups of cold water.
Soak for 15 minutes; time will help the baking soda do its job, and the longer you soak, the more effective the wash will be. Wash thoroughly and rinse well with cold water. For firmer vegetables and fruits, such as melons, apples, carrots, or potatoes, I use a soft-bristle vegetable brush to scrub the surface.
Let it dry thoroughly before prepping or eating. I’m not saying that soaking and washing herbs or vegetables with a baking soda water solution will remove all pesticides, however, it still removes some of the common types.
Converting Fresh Herbs in Recipes to Dried Herbs.
Except in the summer months, we all use mostly dried herbs. Use the following standard conversion formula when using fresh herbs in place of dried.
The proper conversion ratio is 3:1, or three times more fresh than dried.
If your recipe calls for 1 tbsp dried herb, plan to use 3 tbsp of the fresh herb. Generally, you use more fresh herbs because dried herbs have a more robust flavor, as their oils are more concentrated.
Keep in mind that there are a few exceptions to the general conversion rule for replacing dried herbs with fresh ones.
Basil, for instance, which has a powerful flavor, is usually best used in a 2:1 ratio. In other words, use twice as much fresh as you would dried herbs.
Another exception is freeze-dried herbs. There is no conversion rate for freeze-dried herbs since they readily rehydrate when used in cooking.
In this case, use the same amount of freeze-dried herbs as you would fresh herbs. Fresh herbs are best added at the end of cooking or after cooking. Dried herbs, on the other hand, benefit from some cooking and should be added earlier to better develop their flavor.
Estimated Conversion Chart
Amount of Fresh Herbs – Equivalent to Dry Herbs
Basil = 2 tsp finely chopped = 1 tsp dried basil
Bay leaves = 1 fresh bay leaf = 2 dried bay leaves
Chervil = 1 tbsp fresh chervil = 1 tbsp chervil
Chives = 1 tbsp finely chopped chives = 1 tsp freeze-dried chives
Cilantro = 3 tsp fresh cilantro = 1 tsp dried cilantro
Dill = 3 tbsp fresh dill = 1 tsp dried dill
Garlic = 1 glove = 1/8 tsp garlic powder
Ginger root = 1 tsp grated ginger = 1/4 tsp dry ground ginger
Marjoram = 3 tsp marjoram = 1 tsp dried marjoram
Onion = 1 medium onion = 1 tsp onion powder
Oregano = 1 tbsp fresh oregano = 1 tsp dried oregano
Parsely = 2 tbsp chopped parsley = 1 tsp dried parsley
Rosemary = 1 small-medium sprig = 1 tsp dried parsley
Sage = 7 leaves (2 tsp minced) = 1 tsp dried sage
Tarragon = 3 tsp fresh tarragon = 1 tsp dried tarragon
Thyme = 1 small-medium sprig = 3/4 tsp ground thyme
Fresh Herb Blend
My culinary education is rooted in German food, with strong influences from classical French Cuisine, Nouvelle Cuisine, and the experience and education of cooking on four continents. I worked and cooked with Chef Cary Neff for many years as his R&D Chef, he was the Chef who inspired me to cook mindfully and look at food differently.
Chef Neff revolutionized healthy cooking when he introduced the internationally acclaimed “Conscious Cuisine,” which is based on the premise that eating healthy does not have to be boring. His book Conscious Cuisine is the BEST for anyone wanting to eat mindfully and still have good-tasting food, something you would expect to see in an amazing restaurant
One of Chef Neff’s fresh herb mixes consists of :
- Italian Parsley, Fresh, Chopped: Use a quarter of a cup of fresh Italian parsley that’s been nicely chopped.
- Basil, Fresh, Chiffonade Cut: You’ll need a quarter of a cup of fresh basil that’s been cut into thin ribbons (that’s what “chiffonade” means, but don’t worry about the fancy word!).
- Oregano Bunch, Fresh, Chopped: Grab a bunch of fresh oregano and chop up a quarter of a cup of it.
- Cilantro, Fresh, Chopped: You’ll also need a quarter of a cup of fresh cilantro, chopped.
- Lemon Peel, Grated Fine: Finally, get the zest (the yellow part) from a lemon and grate it finely until you have 3 tablespoons.
A combination of chopped fresh herbs that work well for the seasoning of vegetables, poultry, beef, etc
Combine all ingredients. Store in an airtight container for up to 24 hours
Fresh Herbs, Storage & Handling
Shelf life of Fresh Herbs.
When following the proper storage and handling procedures the expected shelf-life is three weeks at 0°C (32°F) and two weeks at 5°C (41°F).
The best advice I can give you is to purchase in small quantities to maintain top quality. I use one-quart deli containers for storage and keep them covered with a lid in my refrigerator.
Long-stemmed Herbs.
Parsley, cilantro, chervil, and basil should be trimmed at the bottom of the stem and placed with water in one-quart deli containers, cover with a lid, and make sure to change the water every other day.
Bushy Herbs.
Thyme, oregano, tarragon, sage, and rosemary should be placed in between two pieces of damp food-safe paper towel, then placed in an airtight bag and labeled.
Chopping Herbs.
When chopping herbs, make sure you use just the leaves. Remove all of the stems and reserve them to make a bouquet to add aromatics to soups, stocks, and sauces, as shown above right.
Don’t waste your stems; they can be used for stocks and can be frozen as well if not needed immediately! Cilantro stems are the only stems I chop and use.
Certain delicate herbs, such as parsley, basil, and chives, lose many of their aromatic qualities when dried. Herbs that are going to be used in culinary recipes can be successfully frozen IQF for later use. Simply place the chopped herbs in an ice cube tray, add water, and freeze. Place the ice cubes in a zip lock bag, seal them, and use them as needed.
Whole Leaf Herbs.
can be frozen IQF. Just wash and dry the herbs, spread the individual leaves on a small tray or cookie sheet, cover, and place the tray of leaves into the freezer.
Once frozen, remove the frozen herbs from the tray, place them in an airtight container, and store them in the freezer.
The Bottom Line: Enjoy the Freshness!
Fresh herbs are a fantastic way to elevate your cooking, especially during the summer months. By knowing a few simple tips for washing, storing, and converting them, you can make the most of their vibrant flavors and even reduce the amount of salt you use. So get out there, explore the wonderful world of fresh herbs, and enjoy the deliciousness they bring to your table!
Very helpful and practical. Thank you so much.