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Don't Forget The Herbs Of Summer
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Cold Tomato, Buttermilk & Basil Bisque Creamed Green Bean Dill Weed & Thyme Whole Wheat Herb Bread Gramma Gren's Sweet Winy Woodruff Fruit Herb Ricotta Tomato Quick Bread Marion's Refrigerated Chivey Mashed Potatoes M.J.'s Sinless Parsley Scalloped Corn Turkey Breast Marinated With Lemon & Herbs
Herbal Snippets The first garden plants to be coaxed from the wild and cultivated were herbs. Before long, herbs took their places in religion and mythology, where some were revered as symbols of new life (chervil), of victory in battle (dill), or of fidelity and friendship (rosemary). Herbs were used in cooking, of course, especially valued for their power to minimize the flavor of bad meat in those days before refrigeration. Across the globe in many cultures the herb garden was a trusted pharmacy and cosmetic counter. Herbs were the basis of potions, aphrodisiacs, teas, soothers for upset stomachs, and remedies for hair loss, wounds, plagues, and pestilence. Such fragrant herbs as lavender, mint, and thyme were often strewn on floors in cottages and castles to mask unpleasant odors. Many modern medicines and beauty prescriptive, in fact, are derived from herbs and other plants. Recent studies have confirmed some medicinal uses of herbs: Garlic is a natural antibiotic, for example. Mint in toothpaste is confirmed to whiten teeth. Healthy cooking and herbs are a natural merger in the quest to cut fat and sodium. Many people don't miss either when herbs provide their own rich flavors. The more you use herbs, the easier it is to understand why they've endured through the centuries. ~Mary Gunderson, Today's Herbal Kitchen
Across the world, wherever it grows, a sprig of Rosemary is never just a fragrant green herb, but a bit of human history in one's hands. ~Dorothy Bovee Jones, The Herbarist, 1961
Herbs get me more excited than anything else that grows, I think. ~Edna St. Vincent Millay
Herbs do comfort the wearied brain with fragrant smells which yield a certain kind of nourishment. ~William Coles, 1656
Give your stored, dried herbs and spices the "sniff test" every spring. If herbs don't smell pure, pungent, and full of heady aromas, then replace them and use the old ones in your vacuum cleaner as a room freshener. ~Paula Johnson, Herb Country Gifts & Collectibles, Belmont Center, MA
He who bears chives on his breath ~Martial, Roman poet, c. A.D. 100
Always store spices, herbs, and seasonings away from heat and sunlight. After opening containers, store them in either glass or specially designed plastic spice jars, never in poly plastic bags (including Ziploc) as they will lose their strength, freshness, and flavor rapidly.
If you are substituting dried herbs for fresh in a recipe, use approximately one-third the amount called for.
Bouquets garnis are little bundles of herbs and spices used to flavor soups, stews, and sauces. The idea is to keep the herbs contained so that flavor, and not flecks, will permeate the food. Traditionally, bouquets garnis contain parsley, thyme, and bay with occasional additions of whole peppercorns, whole allspice, whole cloves, celery leaves, tarragon, or marjoram. Bouquets garnis can be made ahead in cheesecloth bundles and frozen. Add them to simmering food directly from the freezer. ~Heard's Country Gardens
Herbs Useful In Cookery Thyme, is good in soups and stuffings. Sweet Marjoram, is used in Turkeys. Summer Savory, ditto, and in Sausages and salted beef, and legs of Pork. Sage, is used in Cheese and Pork, not generally approved. Parsley, good in soups, and to garnish roast Beef, excellent with bread and butter in the spring. Penny Royal, might be more generally cultivated in gardens, and used in cookery and medicines. Sweet Thyme, is most useful and best approved in cookery. ~American Cookery, by Amelia Simmons, 1796
Correcting Herbal Failures We've all had the unpleasant experience of preparing a new recipe and getting a little carried away with the herbs, only to find that the finished product is practically inedible. Have no fear! There are ways to save a dish which has been the victim of overseasoning with herbs. Try one of the following methods:
~Country Thyme Gazette, El Segundo, CA
Plant sweet basil in pots to place around the patio or swimming pool, on the picnic table, and by the house entrances to dispel flies. Flies will steer clear of the pungent scent. ~Phyllis Shaudys, The Pleasure of Herbs
Herbs In Summer The season could as well be called "abundance." Gardens and markets offer fresh herbs, ready for matching with all the favorite fresh fruits and vegetables. The herb enthusiast has plenty of opportunities to use herbs creatively. Herbs make the whole season one of celebration.
~Mary Gunderson, Today's Herbal Kitchen
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Remember, good things come in very small packages. So
as the markets begin to fill with all the wonderful produce of summer, don’t overlook
the crop of fresh herbs. Herbs can dramatically enhance the flavor of dishes, disguising their low-fat or replacing high-fat content. Boost the excitement quotient of a low-fat but boring casserole with some chives or cilantro. Replace the rich cheese sauce on your steamed broccoli spears with a squeeze of lemon juice and a sprinkling of fresh basil and sweet marjoram. Keep in mind that herbs can pack a punch. When using them, be sure you don’t overpower foods with the stronger flavors of assertive herbs like oregano, rosemary, tarragon, cilantro and thyme. Milder herbs like basil, dill, chervil, chives, sweet marjoram, lemon grass and mint can be used in larger quantities. If you added too much of an herb, add a little parsley, which can tone down the flavor of other herbs. Use fresh herbs as soon as possible after picking or purchasing. Most can be stored for a few days in a glass jar with a little water. Be sure to strip off the bottom leaves so only the tips of the stems are immersed in water. Rinse herbs in cool water before using and dry thoroughly before chopping. The flavor of fresh herbs can be lost if cooked for more than 10 or 15 minutes, so add them to hot foods a few minutes before serving. With cold foods, however, fresh herb flavors develop more slowly, so add those at the beginning of your preparations. There are some pairings of herbs and vegetables that are particularly good: green beans with basil, dill, rosemary, or savory; broccoli with lemon basil, marjoram, or thyme; carrots with chervil, dill, mint, or tarragon; corn with chives, dill, or rosemary; spinach with garlic chives, lemon balm, marjoram, or tarragon; tomatoes with basil, cilantro, oregano, or dill. Experiment to find the combinations that most appeal to your palate. AICR Ed. Note: I've long been promising to share more recipes from The Herbal Palate Cookbook with our readers and visitors. I'm pleased to bring you a handful of herbal perfection from Maggie Oster and Sal Gilbertie in this feature ~ If you're lucky enough to find a copy of their absolutely beautiful and magnificently delicious cookbook, grab it ~ It's a wonderful keeper!
CREAMED
GREEN BEAN SOUP WITH SAVORY 1/3 pound potatoes, peeled and cut into
1/2-inch pieces *Note: If you must reduce sodium content per serving, dilute the vegetable broth by using 1 -1/2 cups broth and 1 cup water, but note that flavor may be compromised. In a saucepan, combine the potatoes, onions, beans, stock or broth, wine, 1 Tablespoon of the savory, salt and black pepper. Bring to a boil over medium heat, cover, reduce heat to low, and simmer for 30 minutes or until vegetables are very tender. Purée in a blender, food processor, or food mill. Return to the saucepan, stir in evaporated skim milk, and reheat on low. Serve immediately or refrigerate and serve chilled. Garnish with remaining savory leaves, minced, and to with freshly grated Parmesan cheese, if desired. Makes 6 Servings. Per Serving: 111 Cal; <1 g Total Fat; 19 g Carb; <2 mg Cholesterol; 474 mg Sodium; 460 mg Potassium; 162 mg Calcium; 6 g Protein; 4 g Dietary Fiber. Exchanges: 1/2 Starch; 2 Veg.
COLD TOMATO, BUTTERMILK,
& BASIL BISQUE 1-1/4 pounds ripe tomatoes, cored **Note: to make the julienne of basil, stack two or three large fresh basil leaves and roll up into a tight roll. Cut the roll of basil into thin crosswise slices. You'll have about 1 tablespoon of fresh basil julienne--enough for a fragrant pretty garnish for this soup or any other tomato dish. Select one of the smallest tomatoes (or use half of a large tomato); cut in half and squeeze the juice and pulp out into a medium saucepan. Chop the tomato flesh into 1/4-inch dice; reserve for later. Cube the remaining tomatoes and place in the saucepan. Chop the white parts of the scallions and add to the saucepan. Cut the green tops into thin slices (there should be about 3 tablespoons); reserve for garnish. Add the garlic and whole basil leaves to the saucepan. Simmer the tomato mixture over low heat, covered, 10 minutes. Cool slightly. Purée in the food processor until very smooth. Transfer to a large bowl. Add pepper. Refrigerate until well chilled. Ladle into bowls and garnish each with sliced scallion tops and julienne of basil. Makes 4 Servings. Per (1-Cup) Serving: 89 Cal; 2 g Total
Fat; 15 g Carb;
COLD
BLUEBERRY SOUP 2 cups blueberries* *Variation: You can substitute pitted fresh sweet cherries for the blueberries, if you wish. In a saucepan, combine the blueberries, honey, orange zest, mint, lavender, and lemon juice or vinegar. Cook over medium heat until boiling, then reduce heat to low and simmer, covered, for 20 minutes. Remove from heat and purée in a blender, food processor, or food mill. Pour into a bowl with the buttermilk and evaporated skim milk and stir thoroughly. Cover and chill for at least 4 hours. Garnish with fresh lavender flowers and mint leaves, if desired. Makes 4 Servings. Per Serving: 202 Cal; 1 g Total Fat (<0.5 g Sat Fat); 44 g Carb; 4 mg Cholesterol; 144 mg Sodium; 305 mg Potassium; 266 mg Calcium; 7 g Protein; 2 g Dietary Fiber. Exchanges: 1-1/2 Other Carb (Starch); 1 Fruit; 1/2 Skim Milk.
CREAMY
PESTO DIP 1 cup well-packed basil leaves* *If fresh basil is not available, you can substitute parsley or spinach leaves for this creamy dip. ** To toast pine nuts, put in nonstick skillet over medium-high heat for 3 minutes, stirring occasionally. You can also put them on a baking sheet and toast in a 350°F oven for 8 to 10 minutes. Whichever method you choose, watch carefully--nuts burn quickly. Put basil, pine nuts, Parmesan, olive oil, lemon juice and garlic in food processor; process until finely chopped, scraping sides of bowl down once. Add ricotta and sour cream and process until smooth. Serve with pita or tortilla crisps, or fresh vegetables. (Prepare early in the day and keep covered and refrigerated until serving time). Makes 8 Servings. Per Serving: 72 Cal; 6 g Total Fat (2 g Sat Fat); 2 g Carb; 9 mg Cholesterol; 53 mg Sodium; 3 g Protein. Exchanges: 1/2 Lean meat; 1 Fat.
DILL
WEED AND THYME WHOLE WHEAT 3/4 cup water Add ingredients to your bread machine in the order suggested by the manufacturer of your machine. Program for basic or wheat cycle and push START. Remove bread from pan when done, approximately 3 hours and 10 minutes. Cool bread on rack for 15 minutes before slicing. Enjoy! Makes 1 (16-slice) Loaf. Per Slice: 65 Cal; <1 g Total Fat; 12
g Carb; <1 mg Cholesterol; 145 mg Sodium; 23 mg Calcium; 3 g Protein;
HERB
RICOTTA TOMATO QUICK BREAD 2 cups unbleached or all-purpose flour *Note: Our nutritional analysis is based on using 1/2 cup liquid egg substitute Heat oven to 350°F. Coat a 9- x 5-inch or 8- by 4-inch loaf pan with nonstick cooking spray and lightly dust with flour (Ed. note: Wondra® is perfect for coating bread and cake pans). Sift (or whisk) flour, sugar, baking powder, baking soda, salt and pepper into a large bowl. In a medium bowl, combine tomato juice, cheese, eggs or egg substitute, tomatoes, oil, and herbs; mix thoroughly. Add liquid mixture to flour mixture, stirring just until dry ingredients are moistened. Pour batter into prepared pan and bake for 50 to 60 minutes in preheated oven, or until a toothpick inserted in the center comes out clean. Cool on a wire rack then remove from the pan. Yield: 1 Loaf (14 Slices). Per Slice: 150 Cal; 6 g Total Fat (1 g Sat Fat); 18 g Carb; 6 mg Cholesterol; 185 mg Sodium; 175 mg Potassium; 74 mg Calcium; 6 g Protein; <0.5 g Dietary Fiber; <2 g Sugar. Exchanges: 1 Starch; 1 Fat.
CRUSTLESS
DILL SPINACH QUICHE 10 ounces fresh spinach Preheat oven to 350°F. Coat an 8-inch springform pan with vegetable spray and set aside. Wash spinach and shake off excess water. In the water clinging to the leaves, cook the spinach over high heat just until it wilts. Squeeze out excess moisture, chop and set aside. In large nonstick skillet, heat oil over medium heat; add garlic, onions, and mushrooms and cook for 5 minutes or until softened. Remove from heat and add chopped spinach, ricotta, cottage, Cheddar, and Parmesan cheeses, whole egg, egg white, dill and pepper; mix well. Pour into prepared pan and bake for 35 to 40 minutes or until knife inserted in center comes out clean. Makes 6 Servings. Tip: Prepare mixture early in the day and bake just before serving. Also great reheated gently the next day. Per Serving: 177 Cal; 10 g Total Fat (5 g Sat Fat); 7 g Carb; 62 mg Cholesterol; 302 mg Sodium; 14 g Protein; 2 g Dietary Fiber. Exchanges: 2 Lean Meat; 1 Veg; 2 Fat.
ROSEMARY
RICE SALAD Salad: 3 cups cooked brown rice Dressing: 1/4 cup orange juice Place the cooked rice, broccoli, carrot, celery and raisins in a large bowl; toss to mix well. Place the dressing ingredients in a small bowl and stir to mix. Pour the dressing over the rice mixture and toss to mix well. Cover the salad and chill for at least 2 hours or overnight before serving. Makes 8 Servings. Per (2/3 Cup) Serving: 122 Cal; 2 g Total Fat; 23 g Carb; 00 mg Cholesterol; 81 mg Sodium; 3 g Protein; 2 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Fruit.
M.J.'S
SINLESS PARSLEY SCALLOPED CORN 2 cups whole kernel corn (or 16-ounce
package frozen corn, thawed) Preheat oven to 350°F. Put corn into a 1-quart casserole sprayed with nonstick cooking spray. Add other ingredients. Stir well. Bake at 350° for 45 minutes. This freezes well. Makes 4 Servings. Tip: You can also microwave on HIGH for 20 minutes, until mixture is thick Per (3/4 Cup) Serving: 154 Cal; 2 g
Total Fat; 28 g Carb; 54 mg Cholesterol (<1 mg Cholesterol if using egg substitute); 64
mg Sodium; 40 mg Calcium; 6 g Protein;
CARROTS,
ZUCCHINI AND BASIL 3 small zucchini Cut the zucchini and
carrots into very thin slices (the size of wooden matchsticks). Cut the scallions into
thin slices, including a little of the green.
HERBED
FLOUNDER ROLLS 1/4 cup plain nonfat yogurt In a small bowl, combine the yogurt, mayonnaise, bell pepper, 1 Tablespoon of the parsley, 1/4 tsp of the tarragon, and 1/4 tsp of the lemon zest. Cover and refrigerate until serving time. Preheat the grill with the grill topper to a medium heat. (When ready to cook, spray the grill topper--off the grill--with nonstick cooking spray). Lay the flounder fillets flat, skinned-side up. Season with the lemon juice, salt, and black pepper. In a small bowl, combine the bread crumbs, the remaining 2 tablespoons parsley, remaining 3/4 tsp tarragon, and remaining 1/2 teaspoon lemon zest. sprinkle the mixture over the flounder, and starting from a short side, neatly roll up each fillet. Grill the flounder rolls on the grill topper, seam-side down, covered, turning once, for 5 minutes or until the fish is just opaque in the the center of the roll. Place the rolls on 4 plates, top with the bell pepper-tartar sauce, and serve. Makes 4 Servings. Hint: For a more traditional flavor, add 2 teaspoons of minced dill pickle to the tartar sauce. Per Serving: 204 Cal; 3 g Total Fat (<1 g Sat Fat); 8 g Carb; 82 mg Cholesterol; 497 mg Sodium; 34 g Protein. Exchanges: 4-1/2 Very Lean Meat; 1 Veg; 1/2 Fat.
TURKEY
BREAST MARINATED WITH 2 pounds boneless, skinless turkey breast Rinse and pat the turkey breast dry. Mix the remaining ingredients. Coat all sides of the turkey breast with the marinade. Cover and refrigerate overnight, if possible, or no less than 4 hours. Preheat the oven to 325°F. Roast, covered, for 35 minutes per pound (70 minutes for a 2-pound breast). Roast uncovered for the last 10 minutes, or until the temperature inside the turkey reaches 170°F. Makes 6 Servings. Per Serving: 189 Cal; 4 g Total Fat (1 g Sat Fat); <1 g Carb; 80 mg Cholesterol; 76 mg Sodium; 28 mg Calcium; 35 g Protein. Exchanges: 4-1/2 Very Lean Meat; 1 Fat.
SHISH KEBAB Marinade: 1 medium clove garlic, minced Kebabs: 1-1/2 pounds very lean lamb, cut in 1-inch
cubes To Make Marinade: Mix all of the ingredients together. Soak the lamb cubes in the marinade for 2 to 6 hours. To Prepare Kebabs: On a skewer, alternate the lamb, onion, peppers, and mushrooms. (Tip: If using wooden skewers, soak skewers in cold water for 20 minutes to prevent burning). Grill or cook under a broiler to the desired doneness. Makes 6 Servings. Per Serving: 254 Cal; 13 g Total Fat (5 g Sat Fat); 10 g Carb; 70 mg Cholesterol; 56 mg Sodium; 22 g Protein; 2 g Fiber. Exchanges: 3 Very Lean Meat; 2 Veg; 2-1/2 Fat.
MARION'S
REFRIGERATED CHIVEY MASHED POTATOES 5 pounds potatoes (abut 20 medium) Peel and quarter potatoes. Cook potatoes in boiling water until tender, about 20 minutes. Drain. In large mixing bowl, combine potatoes and remaining ingredients. Mash by hand or use electric mixer. Blend until smooth or your favorite mashed potato consistency. Refrigerate until serving. Refrigerate until serving. Re-warm in microwave or on stovetop. Spray frying pan with cooking spray, if re-warming on stovetop. Re-warm until center of potatoes is hot. Note: Potatoes keep for up to two weeks in refrigerator. Makes 14 Servings. Per (3/4-Cup) Serving: 196 Cal; 1 g Total Fat; 42 g Carb; 2 mg Cholesterol; 173 mg Sodium; 73 mg Calcium; 6 g Protein; 3 g Dietary Fiber. Exchanges: 3 Starch.
LEMON
VERBENA ICED TEA 2 quarts boiling water Put the leaves in a heatproof container and pour the water over them. Let steep for 45 minutes. Strain and cool. Add the orange juice just before serving over ice. Yield: 2 Quarts. Per (1-cup) Serving: 28 Cal; <1 g Total Fat; 6 g Carb; 00 mg Cholesterol; 7 mg Sodium; 62 mg Potassium; 71 mg Calcium; 1 g Protein; 3 g Sugar. Exchanges: FREE.
GAZPACHO
SMOOTHIE 1 small tomato, quartered Freeze tomato in a plastic bag until
hard, about 3 to 4 hours. (They will keep up to one week. Several tomatoes may be frozen
at a time.) Tip: Recipe can be multiplied to make more servings,
but you may want to cut down on garlic and jalapeno if you do.
MOCHA-MINT
CAPPUCCINO SHAKE 1/2 cup nonfat coffee yogurt In a blender, combine all ingredients until smooth. Serve immediately. Makes 1 Serving. Per Serving: 127 Cal; <1 g Total Fat; 25 g Carb; 4 mg Cholesterol; 103 mg Sodium; 509 mg Potassium; 214 mg Calcium; 7 g Protein; 2 g Dietary Fiber; 15 g Sugars. Exchanges: 1 Fruit; 1/2 Nonfat Milk.
LIME
AND MINT GRANITA 2 cups water Bring the water to a simmer and add the mint leaves. Let the mint leaves simmer for 10 to 12 minutes. Strain the liquid onto the sugar. Mix well. Add the lime juice and allow the mixture to cool. Place the mixture in the freezer. Check mixture every hour and stir to combine the frozen and unfrozen ingredients. The end product will be a soft frozen ice and will take 5 to 7 hours. Makes 4 Servings. Per (1/2-cup) Serving: 90 Cal; 0 g Total Fat; 24 g Carb; 00 mg Cholesterol; 5 mg Sodium; 22 g Sugars. Exchanges: 2 Other Carb.
1 pound (about 1-1/2 cups) green grapes Cut grapes in half, seed if necessary; chunk plums; peel and cube cantaloupe, watermelon and honeydew. Place prepared fruit in large bowl. Mix sweet woodruff with wine and pour over fruit. Marinate for 6 hours in the refrigerator. Add 7-Up right before serving. Float the tiny white sweet woodruff blossoms on the fruit bowl as garnish. Makes 24 Servings. Hint: Julie says, "Gramma often served this in a watermelon boat. If sweet woodruff blossoms are unavailable, garnish with other edible flowers or herbs from your garden." Per (1/2-cup) Serving: 52 Cal; <1 g Total Fat; 12 g Carb; 00 mg Cholesterol; 8 mg Sodium; 12 mg Calcium; <1 g Protein; <1 g Dietary Fiber. Exchanges: 1/2 Starch; 1/2 Fruit.
PEACH
GRATIN WITH MINT SUGAR Butter-flavored nonstick cooking spray *Ed Note: We substituted the butter-flavored cooking spray for 2 Tbsp unsalted butter in the original recipe and eliminated 35 calories, cut the total fat and saturated fat by half, and reduced the cholesterol by 12 mg per serving. You can further significantly reduce the total cholesterol by using 1/4 cup liquid egg substitute for the whole egg. (If you use the unsalted butter, increase Total Fat to 8 g and Cholesterol to 48 mg per Serving). Preheat oven to 425°F. Generously coat a 9-inch pie dish, preferably glass, with the nonstick cooking spray. Sprinkle the 2 tablespoons sugar evenly over the bottom of the prepared pie dish. Place the halved peaches, cut side down, in the dish. In a bowl, combine the egg, milk, flour and salt. Mix well with a fork. Pour the batter evenly over the peaches. In a small bowl, stir together the 1/4-cup sugar, almonds, and half the mint, then sprinkle the mixture over the peaches. Bake until a crust has formed and peaches are tender and baked through, about 15 minutes. Remove from the oven and sprinkle with the remaining (1/2 teaspoon) mint. Serve hot or warm. Makes 6 Servings. Per Serving (w/o frozen yogurt or créme anglaise): 142 Cal; 4 g Total Fat (<1 g Sat Fat); 25 g Carb; 36 mg Cholesterol; 64 mg Sodium; 201 mg Potassium; 4 g Protein; 2 g Dietary Fiber; 18 g Sugar. Exchanges: 1 Other Carb (Starch); 3/4 Fruit; 1 Fat.
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