Healthy herbs for summer

Boost your health this summer by growing fresh herbs on your windowsill or in a sunny location on your porch or patio. Herbs are easy to grow in small containers and add a pop of flavor, color, and nutrition to just about any dish! Annual herbs only live for the current season. Perennials will live for two more years, but can also be planted in pots and brought inside for the winter. Grow the following herbs or snag a plant start from the farmer’s market to liven up any dish or snack:

Annuals:

Basil — Basil not only tastes and smells great in pesto dishes, Thai and Italian foods, or in wraps and sandwiches, but offers anti-inflammatory benefits to the body. Basil is also an excellent source of manganese, which is necessary for strong bones, healthy skin, and regulating blood sugar.

Parsley — Parsley is rich in folic acid which helps fight cardiovascular disease, and has been used throughout history to treat UTIs, kidney stones, and indigestion. A versatile herb, parsley pairs well with many dishes. Use in falafel patties (a Middle Eastern dish made from chickpeas and tahini paste), sprinkle on pizza or flatbread, add into smoothies with leafy greens and berries, or toss into salads for a fresh pop of flavor.

Dill — Dill has been studied for its antibacterial and cancer-fighting properties. Add to fish dishes like tuna salad or grilled salmon, or make a tzatziki sauce with Greek yogurt, dill, cucumber, and lemon juice.

Cilantro — Cilantro binds heavy metals in the body and helps your liver detox. Add cilantro to salads, tacos, or make a quick and tasty dip with avocado, lime juice, and fresh cilantro.

Perennials:

Oregano — Oregano is a good source of fiber and antioxidants. Toss into egg dishes, pastas, pizza crusts, or add fresh oregano to your olive oil jar to infuse flavor.

Rosemary — This piney scented herb has been used to boost memory retention and reduce stress. Add rosemary to baked potatoes with olive oil and garlic, use to flavor Italian dishes, or add to bread dough before baking.

Mint — Mint is one of the easiest herbs to grow, but it tends to take over the garden. Mint has long been used for its anti-inflammatory and anti-spasmodic properties for GI diseases, headaches, sprains, muscle aches, and more. Add fresh mint to water with cucumber for a refreshing beverage, save the leaves and dry them for tea, or toss into a Middle Eastern-inspired tabbouleh dish with cooked barley, parsley, lemon juice and olive oil for a light summer salad.

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Natalie Colla, CDE, RDN, LDN, is a graduate of the University of Idaho Dietetics Program and a diabetes educator.