Obama Garden Watch II: 8 Culinary Herbs To Revitalize Your Health And Palate

It seems that our culture's most popular flavorings are sugar, salt, pepper, ketchup, and mustard. A common attempt we see at using a fresh culinary herb is the sprig of parsley on our plate that is perceived as a garnish!

Yet as gardeners and foodies often know, there is a whole world of flavor and nutrition that comes with the use of culinary herbs. Adding herbs to your garden and ultimately to your food gives you the best of both worlds: more concentrated nutrition with health benefits as well as a variety of flavors beyond salt and pepper. Herbs bring a depth of flavor and nutrition to almost any meal.

My last blog, "Obama Garden Watch: 10 Vegetables Worth a Fist Bump," resulted in some passionate gardeners and would-be gardeners sharing their enthusiasm about growing their own food. I love the sense of community that discussions about gardening can develop.

Along with vegetable gardening, cultivating culinary herbs can also be very rewarding. In addition to the enjoyment of a wonderful variety of flavors, making use of homegrown herbs in the kitchen is a great way to enhance your wellbeing.

Herbs have a long history of applications for both culinary and medicinal purposes. Today people around the world widely use herbs in cooking and for their therapeutic effects. Culinary herbs provide phytonutrients (therapeutic plant nutrients) that have been found to have unique health-promoting properties, such as that of reducing cancer risk. These herbs are rich in vitamins, minerals, and antioxidants. Specific phytonutrients have been studied extensively in research that accounts for the success of herbs throughout history as health-supportive. Herbs used primarily to treat stronger medical issues are usually too bitter for cooking.

One of the earliest records of the use of therapeutic herbs comes from Babylonian clay tablets dated to 3000 BC. The ancient Chinese, Egyptians, and East Indians all turned to medicinal herbs. To get some idea of the vast variety of these plants, visit the website for the University of Washington's Medicinal Herb Garden which houses over 1,000 species of herbs used currently and historically for medicinal purposes. The United States National Arboretum in Washington, DC also features an amazing diversity of both medicinal and culinary herbs in its National Herb Garden. The Arboretum's grounds are the largest designed herb garden in the United States.

I'd personally love to see fresh garden-grown herbs become a larger part of the American diet. I'd especially love to see kids more exposed to the variety of flavors and nutrients available in culinary herbs. It's the little things that we do each day that keep us healthy. Adding herbs to our food regularly is a better approach than just thinking of using strong herbs when we're sick.

Growing culinary herbs isn't difficult, and it's great to be able to snip fresh herbs as needed to give a flavorful boost to foods in the kitchen. Since these are somewhat easier plants to grow, this is a project in which kids can get involved. In general, culinary herbs like full sun, good drainage, and regular watering. They can be grown in the ground, in pots, or even in small containers on a windowsill that gets plenty of sunshine.

8 Herbs from The White House Garden

Here are highlights of some of the herbs included in the initial layout of the White House's organic garden:

Thyme

Health Benefits: Used as a cough remedy; considered antifungal and antibacterial. A primary constituent, thymol, is the main active antiseptic ingredient in Listerine mouthwash.

Culinary Uses: Savory, very versatile. Used in soups and stuffings, as well as marinades for meat, fish, and poultry.

Oregano

Health Benefits: Antimicrobial, antifungal, antiparasitic; has antioxidant effects. Traditionally used for coughs, colds, and mild fevers.

Culinary Uses: The "pizza herb." Used in tomato sauces, and to flavor fish and meat.

Sage

Health Benefits: Has antibacterial, antifungal, and antiviral properties. Used traditionally for minor digestive complaints, sore throat, and headaches.

Culinary Uses: Mixes well with cheese; traditional in Italian dishes. Commonly added to stuffing, sprinkled on turkey and pork. Tasty in bread, as well as bean or pea soups.

Rosemary

Health Benefits: Used traditionally as a memory aid and to help concentration. Also for joint pain, sore muscles, and minor digestive problems. Antioxidant, antifungal. Currently being studied for its anti-cancer properties.

Culinary Uses: Herb used with roast lamb, chicken, pork, vegetables, cheese, and soups.

Hyssop

Health Benefits: Extracts of the leaves are antiviral and antimicrobial. Traditionally used for coughs, colds, and bronchitis. Added to a balm for cold sores.

Culinary Uses: Has a slightly bitter, minty taste. Can be used sparingly for salads, mixed fruits, vegetable dishes, stews, and marinades.

Dill

Health Benefits: Can aid digestion by relieving intestinal gas. Helps relieve bad breath.

Culinary Uses: Used with pickles, seafood, salads, cottage cheese, breads, soups, and vegetable dishes (cucumbers, cauliflower, beets, etc.).

Cilantro

Health Benefits: Antimicrobial. Traditionally used to treat indigestion, loss of appetite, and joint pain.

Culinary Uses: Used to flavor meats, fish, vegetables, and rice. Popular in Mexican, Asian, South American, Indian, and Middle Eastern cuisines.

Parsley

Health Benefits: More than a decoration on your plate! Mild diuretic. Chew on parsley for fresh breath. Supports digestion; helps relieve bloating and gas.

Culinary Uses: Sprinkle on fish and chicken. Used in vegetable dishes, soups, stews, and tomato sauce.

My personal favorite culinary herb, basil, seems to be missing from the initial White House Garden layout. Hopefully, that's in their future plans.

Basil has demonstrated anti-microbial and anti-inflammatory properties. It is very versatile in the kitchen, a wonderful addition to soups, sauces, fish, chicken, vegetables, and meats. Here is a simple pesto recipe I love to make with fresh basil from my organic garden:

Easy Pesto

* 2 cups fresh basil leaves

* 1/3 cup pine nuts or walnuts

* 1/2 cup freshly grated Parmesan or Romano cheese

* 3 medium sized garlic cloves, finely minced

* 1/2 cup extra virgin olive oil

* Sea salt and freshly ground black pepper to taste

Blend in food processor until smooth. I like to use pesto as a sauce for fish or pasta, as well as mixed into scrambled eggs, and as an alternative to tomato sauce on pizza.

Enjoy!

Huff Post readers: Any culinary herb gardening tips to share? Favorite culinary herbs? Favorite recipes using herbs? I love the idea of our Huff Post community inspiring each other to grow and enjoy healthy, delicious food with the unique depth of flavor that only herbs can bring!

Note: Some herbs should be used with caution, especially if pregnant or nursing. Please check with your healthcare practitioner before using herbs for medicinal purposes.

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Follow Dr. Patricia Fitzgerald on Twitter: www.twitter.com/drpatriciafitz

Comments

[joyce628]

01:41 AM on 05/09/2009

Rosemary makes a lovely tea and it is good for washing the hair. As a kid my mother often wash my hair with rosemary.

[Katie11]

01:32 PM on 04/21/2009

I found a site where you can get the same plans that the White House are using for the kitchen garden. I think it would be a great community/school/family project! http://www.FirstLadyGardens.com

[quazimoda]

08:12 PM on 04/12/2009

Sage is also great with potatoes (cook potatoes in heavy skillet with olive oil, garlic and sage) - we like potatoes with sage here as much as rosemary. See the Cucina cookbook series by Viana LaPlace for simple recipes using herbs.
Mint for Mojitos! Great for the summer if the Obamas ever get to relax & enjoy a long summer day..
And hopefully they will plant some pumpkins so the girls can carve jack-o-lanterns for Halloween.

[undrgrndgirl]

11:48 AM on 04/12/2009

what no basil??

[dragonlady620]

01:10 PM on 04/12/2009

It 's still too cold for basil.

[alease]

09:02 AM on 04/14/2009

I am in Virginia., 2 hours south of DC. It is way too cold to plant basil now. I'll plant mine in about a month.

[garystartswithg]

11:37 AM on 04/12/2009

try using fresh thyme and oregano in salads. it makes the need for prepackaged dressings obsolete. a simple italian influenced salad is as simple as escarole and oregano. add salt, pepper, olive oil and enjoy. leaves of basil and mint mixed with other greens make a great salad as well. you can mix and match salad greens and herbs to match your meal or make a meal in itself.

i think fresh herbs in a salad is a better way to enjoy the herb and get all its nutritional value.

[Mikeatle]

02:02 PM on 04/12/2009

I also have a pot of violas and a pot of spring lettuce for salads.

[dragonlady620]

03:41 PM on 04/12/2009

Basil is also great in salads-try rubbing the salad bowl with garlic and crushed basil leaves.

[terragazelle60]

04:01 PM on 04/12/2009

I love Cinnamon basil...it is spicy and has a wonderful fragrance.
I have several kinds of basil going.

[whitewaterwillie]

11:09 AM on 04/12/2009

I suppose that all the health benefits are fine. Personally, I don't care. Even if they had zero health benefits I would still grow and enjoy all of the above (with the exception of hyssop).

[TXOBAMAGIRL73]

12:43 AM on 04/12/2009

I live in an apartment and I have a ever expanding balcony garden ...I purchased a Topsyturvy for some tomatoes and plan to buy another for some zucchini and squash....My herb ( basil, cilantro and flat leave parsley) garden in which I recently re-potted is outstanding.... I also have marigolds and annuaIs..I LOVE my first family and my mini garden!

[rubik101]

12:17 AM on 04/12/2009

Be careful where you plant mint. The best place is in a pot but don't let the roots get out through the hole in the bottom! It will spread and completely overun your garden.
I have two types, normal leaf mint for eating with lamb etc! And the soft leaf type for making drinks or in soups.
Is garlic a herb? I eat some every day, fresh from the garden.
Also, chili is a great ingredient. I eat that every day too.
If we could all stop buying sugar or food with added sugar we would all be healthy, wealthy and wise.
Sadly, the industry lobby suppresses the information we need to decide on what is healthy to eat.
It ain't sugar, that's for sure!

[terragazelle60]

04:04 PM on 04/12/2009

Grow some steavia...one plant will give a half a lb of sweetner that is 30 times more sweet then sugar, without the side affects.

[MsIrisMG]

11:18 PM on 04/13/2009

How do you get the sugar out of it?

[LemonMeringue]

09:26 PM on 04/11/2009

At the annual free compost giveaway in my city there was a much larger turnout than in past years. They speculate that more people are trying to garden because food costs so much more than before and because money is tight. That is a wonderful thing: Americans becoming self-sufficient. Gardening is so easy and rewarding. Anyone can plant a tomato in a pot, or sow some seeds in a fallow bed. Even 4x4 can produce a LOT of food.

"Square Foot Gardening" - best book on getting a huge amount of food in a 4x4 foot raised bed.

[dragonlady620]

08:46 PM on 04/11/2009

Try this easy recipe for basil pesto: Spread slices of French or Italian bread with pesto. Put chopped tomato (preferably Roma) and black olives and a little minced onion or chopped green onion on each slice and cover with a slice of cheese(Mozzarella or Provolone but any cheese you like will work). Run under broiler until cheese is melted. It goes well with just about anything and it's a great crowd pleaser. If you're going to a potluck dinner and have access to an oven there bring the prepared slices and broil them at the party. It's usually a big hit.

[LemonMeringue]

09:28 PM on 04/11/2009

Thank you!

[dragonlady620]

01:26 PM on 04/12/2009

My pleasure-and for a streamlined version you can skip the olive and onion and just make it with pesto, tomato and cheese-still very good. It's also fun to experiment with different cheeses-I've tried smoked Gouda, sharp cheddar and Pepperjack with great results.

[Texas4Obama]

04:11 PM on 04/11/2009

I don't know if anyone else has mentioned this or not, BUT
the White House garden is going to be a year long project, they will be rotating the crops.
I am thinking that perhaps they haven't put in the big batch of basil yet because they will probably plant the basil when they plant the tomatoes later on.

[LemonMeringue]

09:31 PM on 04/11/2009

Basil won't grow if it isn't hot outside. It just sits and waits if the weather is cool or if it is inside at room temp. There is no point in planting basil early. It needs heat to grow.

[Mikeatle]

02:14 PM on 04/12/2009

Same with tomatoes and peppers.

[wisewoman7]

01:30 PM on 04/11/2009

I love the reminder that when we are using herbs in our food we are receiving concentrated nutrition and health benefits. If we focused on having our food as nutritious and delicious as possible, our health care crisis would be dramatically affected. It is what we do every day, not just periodically, that affects our health the most.

Almost anyone can grow some herbs in their kitchen and add them to common dishes such as meat loaf, mashed pototatoes, fish, chicken, veggies, etc. I can't think of a dish that couldn't have its flavor enhanced by herbs.

Flavor enhancers in the food industry consist of MSG, artificial flavors and colors, etc. These "flavor enhancers" come at the expense of our health. Conversely, nature has provided us with the best flavor enhancers in her herbal garden, and we can enjoy increased health benefits as we are enjoying REAL flavor in our food.

Thanks, Dr. F. for making the connection between culinary herbs and their health benefits. I am going to try that pesto recipe!

[someloser]

11:06 AM on 04/11/2009

These health benefits are ANECDOTAL.
Where are the credible studies that prove any of these claims?
I don't buy it. The herb uses list presents the healing properties as if they were proven facts.
A little science, please, Dr. F.
BTW, I love gardening and herbs are delicious.

[classicalgeek]

11:22 AM on 04/11/2009

The benefits are not anecdotal. Studies have been published in peer-reviewed scientific journals for years. Ten minutes with a reliable search engine on the internet will give you the results of hundreds of studies. I'm sure somewhere in there you'll find whatever you consider to be credible sources.

[someloser]

11:43 AM on 04/11/2009

Thanks for responding, classicalgeek.
I can't find the peer-reviewed studies. I think Dr. F should have linked to them, don't you?
If you could help out with a link, since you know of hundreds of studies, it would be awesome.
I usually disregard studies published in alternative medicine journals, BTW. Many of them use alternative science.
I try to keep an open mind. I now believe St John's Wort helps moderate depression, thanks to studies. (I didn't buy it before I saw the science.)

I think if you comment that it's not anecdotal, you should back it up with more than a reference to anecdotal studies.

[rinpochet]

12:17 PM on 04/12/2009

Another "remedy" if you like. My daughter had reddened and cracked hands from having her hands in water for long periods of time over many days. Just on instinct I had her soak her hands in warm olive oil. Her hands healed beautifully and remained healed. Not bad!

A doctor would have prescribed a cream which would have only temporarily relieved the condition. Trust me. I have had the experience!

[Dr. Patricia Fitzgerald]

11:38 AM on 04/11/2009

Actually, when I mentioned the properties (antifungal, antibacterial, etc.) of the herbs they were taken from reputable references - not anecdotal. In fact, a main reference source was the Physicians' Desk References (PDR) for Herbal Medicines. The PDR is a main reference used in the medical profession for looking at the pharmacology, actions, use, side effect of regular drugs. The PDR for Herbal Medicines is 1000 pages of the pharmacology, clinical trials, indications and usage, etc. for herbal medicines. It is quite an impressive volume - you can probably borrow it from your local library if you want to take a look.

All of my other reference sources supported what I found in the PDR.

When I mentioned traditional uses, that is referring to the use throughout history. Herbs have been used in various medical systems throughout the world. Traditional Chinese Medicine and Ayurvedic Medicine are two examples. I am thrilled that we have so much more research and studies regarding the use of herbs. I am also thrilled that we have information passed down to us from our ancestors to consider. I also respect people who have had years of clinical experience with the safe use of natural medicine. We live in a great time where we have access to the best of ancient wisdom and modern science.

Thanks for your comment.

[someloser]

12:11 PM on 04/11/2009

Thanks, Doc.
I did some looking myself. Looks the antifungal and antibaterial claims are probably legit. Awesome! What's the "etc."?
The rest is anecdotal, or you would have said, since you have all the studies at your fingertips. You must have just reviewed them to write this post, so they're fresh in your mind.
If the ancients are as wise as you claim, their remedies should pass scientific scrutiny with flying colors. Don't you think?
Thanks for responding so sagely.

[ebbtide]

06:00 PM on 04/12/2009

With all due respect., if that is the case, then why are doctors not prescribing these remidies and curing all these ills by these herbs? Who has been to a doctor in this country that has prescribed herbal remidies for a serious condition? Were they cuired? Was the "cuire" documented so that all physicians could prescribe these herbs for their patients. I think not. These claims need to be re=examinded scientificallyt, I think. They are not. I agree with the poster who says it is anectdotal evidence, in spite of what the PDR. says.

[howeverfaraway]

10:44 AM on 04/11/2009

Small note- we stripped the rosemary sticks of the leaves. We just used the wood for the shish kebob.

[dryrock]

10:32 PM on 04/12/2009

Great suggestion. I've done this with lamb (and put the flowers in my salads)

[howeverfaraway]

10:42 AM on 04/11/2009

Went to a cookout last night. The lady had a huge rosemary bush growing in her garden. She cut several long sticks of it, and threaded pork cubes, cherrry tomatoes, peppers and onion on them and used them as the shish kebob sticks. Amazing flavior, you could taste the rosemary from th inside out!