Herbs, spices and seasonings

Unfortunately, some people think the only way to season food is with salt and pepper. When you cut out salt, the result can be bland food. One way to cure the blandness is to try other herbs, spices, and seasonings. Watch out salt and pepper, there are many other (sodium-free) options to season our foods.

• Basil - common ingredient in pesto. Used in tomato sauces, soups, egg dishes, stuffing and salads. Try with tomatoes, eggplants, zucchini, or squash.
• Oregano - sometimes paired with basil in Italian dishes. Used in tomato sauces, eggs, salads, or try with peppers or tomatoes.
• Bay leaves - used in soups, stews, and tomato sauces. Gives off a wonderful aroma.
• Parsley - used in potatoes, eggs, meats, vegetables, pasta dishes, or tabbouleh.
• Paprika - used in potatoes, shellfish, and salad dressings.
• Red pepper - very versatile, adds a little heat to dishes and intensifies during cooking, add in small amounts. Used in chili, sauces, meats, and salads.
• Garlic - probably the most versatile seasoning, not considered an herb. Can be added to just about any dish - Italian, meats, salads, and vegetables. For stronger flavor, add at the end of cooking. For milder flavor, add in the beginning or middle of cooking.
• Cilantro - delicious in salsas and tomato dishes.
• Rosemary - meats, soups, stews, tomato dishes.
• Thyme - eggs, potatoes, tomatoes, soups, stews, meatloaf, onions, carrots, sauces, and stuffing.
• Dill - vegetables (vegetable dips), meat, salads, soups, and stews.
• Ginger - is thought to calm the tummy. Used in desserts (cakes, cookies, breads).

Those are just a few of the herbs and seasonings available, there are many more out there to experiment with in your cooking.

Approximate equivalent amounts of different forms of herbs are (from University of Nebraska Lincoln Extension webpage on fresh herb and food combos)

• 1 tablespoon finely cut fresh herbs
• 1 teaspoon crumbled dried herbs
• ¼ to ½ teaspoon ground dried herbs

For more information on a variety of herbs and spices, check out the University of Missouri Extension Herbs and Spices guide sheet.

If you are interested in growing herbs at home, check out the University of Missouri Extension Growing Herbs at Home guide sheet.

Information from:
University of Missouri Extension Herbs and Spices guide sheet
University of Nebraska Lincoln Extension webpage on fresh herb and food combos

Wellness resources

Here are some online resources that I use most often (some have newsletters too). They are helpful if you are interested in reading and learning more about taking care of you and your family's health. This is not a comprehensive list, but just some of the resources that I use most often.

• Tasting Mindfulness blog by Dr. Lynn Rossy (University of Missouri), posts about mindful eating, mindlessness, stress reduction, and more.

• Food and Drug Administration (FDA) food recalls, market withdrawals, and safety alerts.  You can also sign up to have food recalls emailed to you.

• Missouri Families, produced by HES Extension (University of Missouri) features articles on nutrition, finance, relationships, food safety, food preservation, housing, aging, and much more. You can sign up to receive the weekly e-newsletter.

• American Council on Exercise (ACE) Get Fit. You will find an exercise library, workouts, product reviews, recipes, and Fit Facts handouts.  

• Nutrition Mythbusters by MU Extension nutrition specialists with twice weekly posts to help understand the many nutrition, health, and physical activity myths. 

•  Academy of Nutrition and Dietetics (formally the American Dietetics Association) website that features tips and articles on healthy eating.

• The eXtension website, research-based information on a variety of topics (community, disasters, family, farm, nutrition/health, youth, etc) from a network of Cooperative Extension and state Extension services.

• University of Missouri System YouTube channel. Click on the Extension link to view videos relevant to MU Extension. 

If there are others that I missed that you use regularly, please leave them in the comments.

Cook it Quick - April/May

The newest edition of the Cook it Quick newsletter from the University of Nebraska Lincoln Extension is hot off the press. In the April/May edition, you will find:

• Healthy fruit dip to serve with your favorite summer fruits
• Fruitastic summer smoothie (only 75 cents per serving!)
• Lemon velvet supreme pudding
• Safe grilling and grill recipes
• Tomato storage information
• And more!

Don't miss out on the April/May edition of the Cook it Quick newsletter.

Past archived issues and subscription information are listed at the top of the webpage. Thanks for University of Nebraska Lincoln Extension for sharing this resource!

30 steps to a healthier you

Do you have 30 days (or less) to work on making yourself healthier? How about a 30 day challenge that focuses on one goal per day? The University of Nebraska-Lincoln has developed 30 Steps to a Healthier You in a calendar format. Download the publication and work on adapting one goal per day. If you are already meeting that goal, skip ahead to the next day!

The 30 steps publication also has other helpful tips, you can find:

• Vegetables and fruits that are good sources of potassium
• Recommendations on how often to eat seafood
• How to use whole wheat flour in baking
• How to keep your fresh fruit salad from turning brown
• Find your Daily Food Plan on www.choosemyplate.gov

Try a new grain

Most of us know that whole grains have more nutrients and fiber than processed grains. Some of us may have made the switch to 100% whole grain bread, brown rice, and eat whole grain cereals or oatmeal for breakfast. Here are some other grains that are a little lesser known with information on how to prepare them.

All whole grains have a nuttier flavor, but are versatile and can be used in a variety of side and main dishes.

Barley - hulled and hull-less are whole grains, but pearled barley (which is easier to find) is not technically a whole grain. But it does still have a good amount of fiber and cooks quicker than hulled barley, which takes about 45 minutes. It is one of the oldest cultivated grains.

Quinoa (pronounced keen-wah) - light and fluffy, cooks in about 12 minutes.

Bulgur - known as "Middle Eastern pasta" and cooks in about 10 minutes.

Couscous - not technically a grain, but is more like a small grain-shaped pasta. It can be whole grain or not and is easy to prepare. To prepare, add couscous to boiling water, remove from heat, and it's done in 10 minutes.

Millet - otherwise known as bird seed. Not eaten as much in the U.S. but is in other countries. Has a very mild flavor and cooks in about 30 minutes. 

Wild rice -  is actually not rice, but a seed. It usually found mixed with other rice or grains. It has twice the fiber and protein of brown rice, but less iron and calcium. Cooks in 45 minutes.

These grains are available at some grocery stores, health food stores, or online. If your local store does not have any of these, ask if they could carry one or more.

The easiest and best recipe for the whole grains above is a whole grain salad. Combine the cooked and cooled whole grain with your choice of vegetables and beans. Try black beans, corn, red peppers, spinach, carrots, tomatoes, or whatever you like. Add some olive oil, balsamic or red wine vinegar, lemon juice, lime juice, or avocados for moisture. Herbs and seasonings, like garlic, oregano, pepper, parsley, or cilantro, also add a touch of flavor. Experiment with different ingredients to find a dish you like!

For more information:

• Cooking Whole Grains from the Whole Grains Council.

• Whole Grains A to Z from the Whole Grains Council.