Herbs
While dried herbs can be convenient, nothing quite beats the aroma and taste of fresh herbs and their oils which infuse during cooking.
When purchasing herbs, look for vibrant colours and fresh aromas. Avoid limp leaves and yellow/brown spots. Store them with the roots in no more than an inch of water (you don’t want to over saturate) and replace the water each day. If the herbs become limp, trim less than an inch of the stems and place in a glass of ice water for a few hours–they’ll spring back to life.
When cooking with herbs, always use your fingers to tear herbs into pieces before popping them in the pan or onto a dish. The pressure from your fingers causes bruising and generates the release of the oils in the herbs. You do not get the same effect when you cut or chop up herbs.
You can also keep them frozen by pulling off the leaves, and placing them in a sealed plastic storage bag. Hearty herbs can be frozen in ice cube trays with olive oil or even vegan butter. Pop them out of the tray after they’ve frozen, store in a freezer bag and then you can just pop one or two in the pan when you want to cook and let it melt!
Of course, having your own supply of herbs not only reduces the cost, but also gives you a bit of a green thumb. Take a look at the Sustainable Gardening section and start your own simple, mini garden today.
| Herb | Information | How To Use |
| Basil | Basil has a floral aroma, similar to anise and cloves, and is a bit spicy. It pairs perfectly with tomatoes so you often find it inside and on top of Italian dishes. There is also Thai Basil which has a much stronger anise scent and is used in many Asian dishes. The leaves are smaller than those of Sweet Basil. | Basil can be used in sauces, salads, soups, smoothies, sandwiches and even desserts. |
| Bay Leaves | Bay leaves are Mediterranean herbs that are members of the laurel family. Bay is robust, strongly aromatic and has a woody, astringent flavor. The smell is slightly minty and slightly clove-like. Many cooks think of bay more as a spice than an herb and bay pairs well with other spices such as cumin. | Bay leaves are usually added to soups, stews, rice, sauces, beans and other long-cooking dishes that have moist environments. Bay leaves are available fresh or dried and both are fine for cooking. |
| Chives | Chives are related to onions and garlic. They have long, hollow green stems and are usually used fresh, though you can buy dried chives. Chives have a mildly pungent flavour that is not as strong as onion. | They are usually used as a garnish by chopping or snipping them with scissors as they are delicate and heat ruins their flavour. Chives are found in many recipes including baked potatoes, salads and omelettes. They are often mixed into vegan cream cheese as a spread or into vegan butter to make a compound butter.Chive plants grow edible purple blossoms that have a stronger onion and garlic flavor than do the stems. |
| Coriander | Coriander has a slight anise flavour. It comes from the coriander plant, specifically the stems and the leaves, but it is not the same thing as coriander seeds which are the dried seeds of the plant. Nor is it the same thing as parsley, though they are often mistaken for each other in the store. | It is most often used in spicy foods and is a staple of Mexican, Indian and Asian cooking. |
| Dill | Dill is a very pretty herb with feathery leaves or fronds. It has a fresh, grassy flavor that is often referred to as anise-like. Dill comes in dried form as well as fresh. A member of the parsley family, dill is sometimes also called dill weed. | Dill is often added to seafood dishes, yogurt sauces, vinegars, potato salads and soups. |
| Mint | When you think of mint, you probably think of desserts. Mint is also used in savory dishes where it adds a cooling, peppery taste. It is often used in North African, Indian and Middle Eastern dishes. Mint pairs well with green peas. | Mint is delicious in sauces, jellies and chutneys. It also works well in beverages such as mint tea or even some cocktails. Mint comes in many varieties with spearmint being the type most used in cooking. |
| Oregano | Oregano grows in the mountains of Italy and Greece and its name actually means “joy of the mountain” in Greek. There is also a type of oregano called Mexican Oregano that is used in Mexican dishes. Oregano is earthy and pungent and closely related to its milder, sweeter cousin, marjoram. | Oregano balances acidic foods which makes it the perfect herb to use with tomatoes. Oregano is used in sauces, vinaigrettes, salads and of course, on pizza. |
| Parsley | Parsley is probably the most common herb. Parsley has a light, peppery flavour and it gets used in almost every recipe. It adds a fresh brightness and never dominates dishes. | Flat-leaf or Italian parsley is the one you want to cook with; the curly stuff is best left for visual garnishes. Add it whenever your dish needs some color on top. |
| Rosemary | Rosemary is a Mediterranean herb that is tough and woody with spiky, needle-like leaves. The stem is so strong, you can use it as a basting or pastry brush when grilling. Rosemary can be used fresh or dried. Rosemary is very strong and pungent and a little goes a long way. Because it is so aromatic, it can easily overpower a dish. It adds a woodsy, pine flavour to foods. | Rosemary is often used in stews, soups and sauces. It pairs well with tomatoes, potatoes, and strong hearty foods like seitan. Rosemary also works well on pizza and in breads such as focaccia. |
| Sage | Sage is an herb from the evergreen shrub. It has woody stems and large, fuzzy, green leaves. Sage has an earthy flavour and a strong, woodsy aroma. It is often used in combination with other herbs such as parsley, rosemary and thyme. Sage is available in fresh and dried forms. Dried sage is much stronger than the fresh and it can easily overpower a dish. | Sage can be included in pasta dishes, pesto sauces, in mashed potatoes, and even deep-fried until crispy for a delectable garnish. |
| Tarragon | Tarragon is a delicate herb with long, thin, pointy leaves and tastes like anise. There are two types of tarragon: French and Russian. French tarragon is the one most used in cooking. In fact, it is one of the signature herbs in French cuisine. Tarragon is available fresh and dried and both are fine for cooking. | Tarragon does have a strong peppery flavor and can overwhelm other ingredients so remember that a little goes a long way. Tarragon is used in white wine vinegars, mustard dishes and it is a key ingredient of béarnaise sauce. |
| Thyme | Thyme is very fragrant and smells lemony. Thyme has thin, woody stems and small leaves that you pull off by holding the bottom of the stem with one hand and running the fingers of your other hand up the stem, stripping the leaves off. | Thyme is often used with other herbs such as rosemary, sage, oregano and parsley. It is a popular herb in Mediterranean and European cuisines. Thyme is available fresh or dried and both are fine for cooking. Thyme works well in any dish and is especially delicious with mushrooms. |
Seeds
It’s hard to believe that something so small can contain the building blocks of a healthy diet. Perhaps the most remarkable thing about seeds is their heart-protective quality. Seeds serve as a good protein source too, and are plentiful in other nutrients like fibre, magnesium and omega 3.
Many people underestimate what an important role seeds play in our nutrition, and many seeds are often the most nutritious foods on the planet.
| Seed | Information | How To Use |
| Almonds | What we know as a nut is actually a seed that hides inside the fuzzy fruit of the almond tree. Loaded with heart-healthy monounsaturated and polyunsaturated fats, a handful of almonds helps lower LDL (bad) cholesterol. They also provide a good amount of protein, fiber, magnesium, calcium and iron. | Eat a handful of them raw with skins on to retain the most nutritional value. |
| Chia Seeds | The seed from the chia plant is native to South America. It contains 25% of your daily-recommended calcium. Omega3, chia’s fiber, forms a gel that slows the absorption of sugar into the bloodstream, binds it to toxins in the digestive system, and helps eliminate waste. Due to this high fiber content, chia seed absorbs ten times its weight in water, making it an excellent source of hydration. This also means a slower conversion of carbohydrates to sugars, resulting in greater stamina and endurance. | Try this DIY energy drink, called Chia Fresca, that’s favoured by indigenous Mexican tribes: Mix one tablespoon of chia seeds with 1½ cups of water. Add a squeeze of lemon juice and a teaspoon of agave nectar. You can also include these into your morning muesli. |
| Flaxseed | Brown or golden, this seed comes from the flax plant and has a mild, delightfully nutty flavor. It’s rich in heart-healthy nutrients—fiber and omega-3 fatty acids. Just make sure to grind it first (or buy a pre-ground meal) to release its nutritional benefits. | In muffin recipes, replace one egg with one tablespoon ground flaxseed mixed with three tablespoons water. Let sit for 15 minutes. |
| Hemp Seeds | Although hemp is a close cousin of Cannabis, they’re bred with much lower levels of the psychoactive chemical THC and loads of digestible, healthy protein. It’s a high-quality protein, too, with a balance of all the essential amino acids (nutritional building blocks that help form proteins and muscle). They’re also loaded with fiber and packed with other nutrients, such as omega-3 and omega-6, vitamin E, the B vitamins and folic acid. Buy whole or shelled (also called hulled). The shelled seeds taste milder and pack more nutrients; the whole seeds give you more crunch and fiber | Throw a tablespoon into your breakfast smoothie for a healthy dose of protein. |
| Pecans | Just like almonds, the pecan has an identity crisis: This “nut” is actually the seed of a species of hickory tree. A handful of pecans reduces your overall risk of heart disease—unsaturated fats lower LDL cholesterol. | Toast and toss on top of your summer salads. Preheat oven to 350˚F. Spread pecans on a baking sheet. Toast, tossing once, until fragrant, approximately 5 to 10 minutes. Pecans, like walnuts, are also a great base for many raw desserts. |
| Pumpkin Seeds | Also known as pepitas, these flat olive-green seeds are sold with or without their white shells. More than just the slimy innards from your Jack-o-lantern, shelled pumpkin seeds offer protein, magnesium and zinc. They are also abundant in phytosterols, which help lower cholesterol. Most of the nutrients are contained in the seed, but the edible white shell holds extra fiber. Because of their high oil content, store in an airtight container, refrigerate and eat within two months. | Mix pumpkin seeds (with or without the shell) with a little oil and salt. Roast for 15 to 20 minutes for a tasty snack. |
| Quinoa | Often confused as a grain, quinoa is actually the seed of a plant related to chard and spinach (which makes it tolerable for those with Celiac disease or grain sensitivities). It’s a complete protein with all nine essential amino acids and loaded with vitamins and minerals, such as vitamin B2 (riboflavin) and B6, vitamin E, magnesium, iron and zinc. Quinoa is also an excellent source of dietary fiber, boasting 5.2 grams in a one cup serving. | Rinse quinoa under running water in a fine-mesh strainer before cooking to remove any remaining saponin (a bitter substance). To cook, combine every 1 cup of quinoa with 1 1/2 cups water and a pinch of salt in a pot. Boil over medium-high heat. Reduce heat and simmer, covered, for 10 to 15 minutes, or until water is absorbed. |
| Sesame Seeds | Native to Africa and India, the seeds of the sesame plant lend a delicate taste and crunch to sweet and savory recipes. They contain more cholesterol-lowering phytosterols than any other seed and are rich in minerals, such as iron, copper, selenium and magnesium. | Lightly toast in a pan and toss on veggie stir-fries. If you have a good food processor, create homemade Tahini dip or butter. |
| Sunflower Seeds | The kernels of the big, bright-yellow sunflower are enclosed in a hard black or gray shell. They provide disease-fighting antioxidant power, vitamin E, magnesium selenium and folate. | Add to homemade trail mixes or granola. Include them into your morning muesli. |
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