Boost Your Cooking with Fresh Herbs
Today, we're exploring the fragrant and delicious world of fresh herbs—nature’s original aromatherapy, some of our earliest medicines, and one of my favorite ways to bring thyroid-friendly recipes to life.
Whether you’re growing them at home or buying them at the market, fresh herbs are an easy way to boost the flavor and fragrance of your cooking with minimal effort. In this post, we'll explore how to use fresh herbs in your cooking, plus I'll share two simple, thyroid-friendly recipes that you're going to love!
Scroll down to find:
- A YouTube video tour of my herb garden, plus hands-on cooking instruction
- A guide to the thyroid-friendly benefits and uses for fresh herbs
- Recipe 1: Balsamic Strawberries with Fresh Mint
- Recipe 2: Rosemary-Orange Infused Water
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Thyroid-Friendly Benefits and Uses for Fresh Herbs
Fresh herbs are so much more than just a garnish; they're little green powerhouses packed with flavor and nutrients that can transform any meal into something special. Let’s take a closer look at some of our favorite culinary herbs and how they can benefit your health and your taste buds!
Please note: The information in this post pertains to the normal culinary usage of these herbs. While most culinary herbs are safe and can even be beneficial for our overall and thyroid health when used in typical amounts, it’s important for individuals with thyroid conditions to consult their healthcare provider before making significant changes to their diet or taking herbal supplements. Herbs can have different effects depending on the individual's health status, medications, and overall thyroid condition. If you are using any herb in medicinal doses or as a concentrated supplement, it’s crucial to consult your healthcare provider, as some herbs can interact with medications or exacerbate thyroid conditions when consumed in large quantities.
Basil: This sweet, licorice-flavored herb is a fan favorite and a summer staple in my kitchen. Beyond its delicious taste, basil is known for its anti-inflammatory properties, which can be especially beneficial for those of us managing thyroid issues like autoimmune thyroiditis (i.e., Hashimoto's or Graves' Disease). It's also rich in antioxidants like beta-carotene and lutein, which support eye health. Try adding fresh basil to salads, homemade pesto, or a simple tomato sauce to brighten up your meals.
TRY IT: Dairy-Free Lemon Basil Pesto
Cilantro: Love it or hate it, cilantro is an herb with a personality! Cilantro can help detoxify heavy metals, which can negatively impact thyroid health. Rich in vitamin K and antioxidants, cilantro can also help support bone health and fight free radicals in the body. I find that its bright, citrusy flavor pairs perfectly with many Mexican and Asian dishes. Sprinkle it over tacos, add it to salsas, or blend it into curries for lively and refreshing flavor notes.
TRY IT: Chicken Cilantro
Dill: Dill's feathery leaves bring a fresh, grassy flavor to dishes and are especially good for digestive health. Dill has natural carminative properties, meaning it helps reduce gas formation and relieves bloating. It's also soothing to the digestive tract, which could be helpful for those of us struggling with gut dysbiosis or intestinal permeability (Leaky Gut). Dill is high in vitamin C, which supports immune function, and it's also a natural diuretic, which can help reduce bloating. It's perfect in dressings, sauces, or sprinkled over grilled fish and vegetables, or as a classic garnish for this delicious Beef Borscht.
TRY IT: Lemon Dill Chicken
Mint: Fresh, cool, and invigorating, mint is a fantastic herb for digestion and adding a pop of flavor to both sweet and savory dishes. Rich in vitamins A and C, mint can help freshen your breath and soothe an upset stomach. For IBS sufferers, mint can help relieve pain, bloating, and gas due to its anti-spasmodic properties. Another big help for hypothyroid patients, who often suffer from low digestive juices and decreased bile production, is that mint can help stimulate bile production, improving digestion. I love using mint in salads, teas, or as a garnish for desserts like fruit salads and sorbets. Don't miss my recipe for Strawberries with Balsamic and Fresh Mint at the end of this post!
TRY IT: Turkey Albondigas Soup
Parsley: Often underestimated as a mere garnish, parsley is actually a nutrient-dense herb loaded with vitamins A, C, and K, which support immune function and bone health. Parsley can reduce gas and bloating and contains powerful compounds like apigenin and luteolin, which have anti-inflammatory properties. Since inflammation can be a major issue in autoimmune thyroid conditions like Hashimoto's, adding anti-inflammatory foods like parsley to your meals can help manage those inflammation levels. Parsley's fresh, slightly peppery flavor makes it versatile enough to use in everything from salads to soups. I love to use it in this Quinoa Tabbouleh, sprinkle it over roasted veggies, or use it to make various green sauces like chimichurri, Italian-style salsa verde, or the scrumptious parsley garlic sauce featured in the recipe below!
TRY IT: Lemon Broccoli Sheet Pan Meal with Parsley Garlic Sauce
Rosemary: With its woody stems and pine-like scent, rosemary is a wonderful herb for boosting mood and memory, thanks to its high levels of carnosic acid. This herb pairs beautifully with roasted meats, vegetables, and even breads. A simple rosemary-infused olive oil is a great way to add flavor to your cooking and get some of those mood-boosting benefits. A little goes a long way, so start with a small amount to let its subtle yet distinctive flavor shine. Don't miss my recipe for Rosemary-Orange Infused Water at the end of this post!
TRY IT: Olive Oil Mashed Cauliflower & Sweet Potatoes
Tarragon: This elegant herb, often found in French cuisine, has a unique flavor that’s a bit like anise or licorice. Tarragon is rich in antioxidants and contains compounds that may help support digestion and reduce inflammation, which can be especially helpful for those managing thyroid issues. It's also known for its mild, calming effects. I love using fresh tarragon in vinaigrettes, cream sauces, or as a delicate seasoning for chicken and fish dishes.
TRY IT: Herb Roasted Asparagus
Thyme: This tiny herb is big on benefits! Thyme has natural antimicrobial and antibacterial properties due to compounds like thymol and carvacrol. These properties can help combat infections, including respiratory infections, and may support oral health by reducing harmful bacteria in the mouth. It has a subtle, earthy flavor that complements a wide variety of dishes and offers loads of versatility. Use fresh thyme to season chicken, sprinkle it over roasted potatoes, or add it to your favorite soups and stews for a comforting, herbaceous note.
TRY IT: French Beef
Incorporating these fresh herbs into your cooking not only enhances the flavors of your meals but can also add aromatherapy and health benefits. So go ahead, experiment with these vibrant green herbs, and let some of nature's original medicines bring new life to your kitchen!
Pro Tips for Cooking with FreshHerbs
Now, onto the fun part—cooking with fresh herbs! Here are a few tips to help you get the most out of these flavorful greens:
- Strip, Don’t Pick: When harvesting herbs like thyme or rosemary, strip the leaves from the stem instead of picking them individually. This not only saves time but also helps release more of their essential oils.
- Use in Marinades and Dressings: Fresh herbs are perfect for adding a burst of flavor to marinades, salad dressings, and even desserts. They bring a fresh, vibrant taste that dried herbs just can’t match. (Don't miss the delightfully surprising recipes at the end of this post for ideas!)
- Add at the End: For the most aromatic experience, add fresh herbs toward the end of cooking. This preserves their delicate flavors and color, adding a beautiful and fragrant garnish
The best way I can teach you how to cook with fresh herbs is to show you! Learn how to strip, chop, and utilize fresh herbs like a pro in the YouTube video that accompanies this post!
Tips for Growing Your Own Fresh Herbs
Fresh herbs are super easy to grow, as you'll see in the YouTube video that accompanies this post.
If you’ve ever dreamed of having a garden full of aromatic herbs at your fingertips, it's easy to make those dreams a reality, and I highly encourage you to do so! As a novice gardener, my own herb garden has been more easy, rewarding, money-saving, and useful than any of my other gardening adventures. The best part of having some fresh herbs, either in a garden bed, in pots, or indoors, is that you've got an on-demand supply of these flavorful, thyroid-friendly ingredients just a scissor snip away!
When it comes to gardening, I'm more of a passionate novice than a master, but I've gone to the school of hard knocks and have learned some things along the way. Here are a few friendly tips to get you started...
Start Small and Simple: If you’re new to gardening, don’t worry! You don’t need a green thumb or a big backyard to start growing herbs. Some of the easiest herbs to grow are basil, mint, parsley, and thyme. These herbs thrive in pots and containers, making them perfect for small spaces. Plus, they’re hardy enough to handle a few gardening missteps.
IMPORTANT NOTE: Don't make the mistake I did and plant mint in a large, uncontained bed. The roots "trail" underground, infiltrating other plants and growing like a weed! Mint is best in containers or contained beds only.
Consider Perennial Herbs: If you live somewhere with a limited growing season and are planting outdoors, consider planting perennial herbs like thyme, tarragon, chives, sage, and oregano. These hardy herbs come back year after year, providing a steady supply of fresh flavors throughout the growing season. With perennials, you get more bang for your buck—and more herbs for your meals!
Find the Right Spot: Herbs generally love sunlight, so find a sunny spot in your home or garden. Most herbs need about 6-8 hours of sunlight a day to grow well. A south-facing window is perfect if you’re growing herbs indoors. If you’re planting outside, choose a location that gets plenty of sunlight but also offers some protection from strong winds.
Pick the Right Containers: When growing herbs in pots, choose containers that have good drainage. Herbs don’t like sitting in waterlogged soil, so make sure there are holes at the bottom of the pot. Terra cotta pots are a great choice because they allow the soil to breathe, which helps prevent overwatering.
Use Quality Soil: The soil is like a bed for your herbs, so make sure it’s a comfortable one! Use a good-quality potting mix that drains well. Herbs prefer soil that’s not too rich in nutrients, so avoid heavy fertilizers. A little compost mixed into the soil can give your herbs the nutrients they need to thrive.
Water Wisely: Herbs like to stay hydrated, but too much water can lead to root rot. The key is to keep the soil consistently moist but not soggy. A good rule of thumb is to water when the top inch of soil feels dry to the touch. Each herb has its own water needs—basil and parsley like more moisture, while rosemary and thyme prefer it a bit drier.
Prune Regularly: One of the best things about growing your own herbs is that the more you use them, the better they grow! Regular pruning encourages the plant to become bushier and produce more leaves. Snip off any flowers as they appear to keep the plant’s energy focused on growing those delicious leaves.
Enjoy the Harvest: Once your herbs are thriving, it’s time to enjoy them! Whether you’re snipping fresh basil for a homemade pesto, adding a sprig of rosemary to roasted veggies, or tossing some mint into your favorite tea, you’ll love the burst of flavor that fresh herbs bring to your dishes. And there’s something truly satisfying about knowing you grew them yourself!
Drying Fresh Herbs: When you grow your own herbs, you're likely to find that you have far more of them than you can possibly use fresh! Drying herbs is a simple way to get more bang for your buck and preserve their flavor for months. To dry your herbs, start by cutting a few sprigs and gently washing them to remove any dirt. Pat them dry with a clean towel, then bundle them together with a string and hang them upside down in a cool, dry place with good air circulation. In about a week or two, your herbs will be dry and ready to store in airtight containers. You can also use a dehydrator or your oven on a low setting if you want to speed up the process.
Freezing Fresh Herbs: The freezer is our BFF when it comes to thyroid-friendly eating. It's also a fantastic place to store your fresh herb bounty. Wash and chop fresh herbs, place them in a silicone ice cube tray, fill each compartment nearly full with water, and freeze. Pop these herbaceous ice cubes into a freezer bag, label, store in the freezer, and you can enjoy the flavor of fresh herbs all year long!
Growing your own herbs not only adds a fresh and vibrant touch to your meals but also connects you more deeply to your food and your health journey. Plus, gardening and working with the soil is good for your microbiome! It's a simple and rewarding practice that can bring countless gifts to both your kitchen and your well-being.
Do Fresh Herbs Work for Those With Dietary Restrictions?
Yes! This is one of the best bonuses of fresh (or dried) herbs. Herbs are gluten-free, dairy-free, Paleo, and AIP-compliant, and many of them are also low-FODMAP, so even if you have some dietary restrictions, there's a good chance herbs will work for your needs.
In regards to the Autoimmune Protocol or AIP, which is a therapeutic healing diet that is also quite restrictive in the early phases, many spices (namely, seed spices and nightshade spices) are off the table during the elimination phase. Both fresh and dried herbs can be especially helpful in adding flavor and eye appeal to AIP meals.
What's the Difference Between Herbs and Spices?
When it comes to cooking, we often hear the phrase "herbs and spices," but it's interesting to note that there is a distinct difference between the two. Let me break it down for you in the simplest terms.
Herbs come from the leafy, green part of the plant. They’re typically more delicate and can bring a fresh, vibrant taste to your meals. They can be used fresh or dried. Dried herbs are often added earlier in the cooking process, as they take time for their flavors to bloom and meld into whatever you're making (think adding dried oregano or basil to a long-simmered tomato sauce). Fresh herbs are usually added toward the end of cooking or sprinkled fresh on top so their flavors remain bright and lively.
Spices, on the other hand, are made from other parts of the plant—like the seeds, bark, roots, or berries. Common spices include cinnamon (from bark), cumin (from seeds), and ginger (from roots). Spices tend to have a stronger, more concentrated flavor and are often used dried. Spices bring warmth, depth, and complexity to our food, often benefitting from longer cooking times.
So, while herbs can add a fresh pop of flavor, spices bring that boldness and depth we love. Both have their own special role in making our food delicious and exciting. I love playing with both herbs and spices in my cooking because they offer endless possibilities for flavor and can turn simple, healthy, whole foods into something extraordinary!
How to Store Fresh Herbs
To keep your herbs fresh and vibrant, you’ll want to store them properly. Here are two methods I swear by:
-
In a Glass: Place the herb stems in a glass with just an inch or two of water. You can leave them on your kitchen counter or cover them loosely with a produce bag and refrigerate.
-
Sealed in a Produce Bag: Alternatively, you can place fresh herbs in a sealed produce bag in the fridge. This method works especially well for soft herbs like cilantro and parsley, which will keep for up to a week.
Some people recommend wrapping herbs in a damp paper towel inside a produce bag, but I haven't had great luck with this method, nor do I want to expose the herbs to the bleaches and other chemicals used in making paper towels, so I usually stick to the first two methods mentioned above.
Thyroid-Friendly Recipes: Fresh Herb Edition
I couldn’t leave you without sharing a couple of my favorite herb-inspired recipes. These are simple, delicious, and perfect for anyone looking to add more fresh herbs to their diet. Watch me make them in the accompanying YouTube Video for this post!
1. Balsamic Strawberries with Mint
This refreshing dessert is as easy as it is delicious. Simply toss fresh strawberries with a splash of balsamic vinegar and a handful of chopped mint. The mint enhances the sweetness of the strawberries while adding a cooling, aromatic twist.
2. Rosemary Orange Infused Water
Stay hydrated with this flavorful twist on plain water. Add a few sprigs of fresh rosemary and slices of orange to a pitcher of water. Let it sit in the fridge for a few hours, and you’ll have a delicious, herb-infused drink that’s perfect for sipping throughout the day.
Wrapping It Up
Thanks for joining me on this herbal adventure! Whether you’re growing your own herbs or picking them up fresh at the store, I hope you’ll find these tips and recipes as enjoyable as I do. Don’t forget to check out my YouTube video for a full demonstration, and if you haven’t already, make sure to subscribe to my channel for more thyroid-friendly recipes and lifestyle inspiration.
Until next time, I’m Ginny Mahar, the Hypothyroid Chef, wishing you happy cooking, happy thriving, and the best of health! 🌱
Ginny Mahar, FMCHC
You Might Also Like:
- Dairy-Free Matcha Latte: Hot or Iced
- How Cilantro Can Help You Detox
- Ginger: A Healing Food for Hypothyroid Symptoms
- 5 Detoxifying Foods for Thyroid Thrivers
- Green and Orange Powerhouse Hash
Sources:
- https://www.eatingwell.com/article/289996/your-ultimate-guide-to-growing-herbs-indoors/
- https://extension.umn.edu/preserving-and-preparing/preserving-herbs-freezing-or-drying
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