Chapter 2 Section 3 Culinary Herbs

Section 4

Culinary Herbs

What is the difference between food, spice, and medicine?  It is the dose and too much can be poison!

We use Latin botanical names to correctly identify herbs that have medicinal properties. We want to avoid the clinical confusion that comes with “common” names of plants. So we use Latin scientific names to sort this out. The plant family helps us organize the herbal medicine learning and can help predict some medicinal effects related to plants.  Here is an example of Ginseng and Echinacea (common name) but with different Genera and Species, we are talking apples to oranges.

There are a variety of different Plant Family Names to better help identify different herbs:

• Apiaceae – carrot example Caraway

• Asteraceae – daisy example Chrysanthemum

• Berberidaceae – barberry example Oregon grape root

• Brassicaceae- mustard example Broccoli

• Ericaceae – heather example Blueberry

• Euphorbiaceae – spurge example Bastor bean

• Fabaceae – bean example Clover

• Lamiaceae – mint example Oregano

• Liliaceae – lily example Garlic

• Rosaceae – rose example, Hawthorn

• Scrophulariaceeae – figwort example Foxglove

• Solanaceae – tomato/potato example Jimson weed

• Urticaceae – nettles example Stinging nettles

Phytochemicals Classes also are another way to group our herbs.   The classes have medical effects on the plants.

• Alkaloids – effects the Central Nervous system.   Examples include: Morphine, codeine, opium

• Anthraquinones – acts like a Laxative.  Examples include: Senna

• Bitter – affects the GI function.  Examples include Dandelion root

• Essential oils – work by Aroma.  Example include: Lavender, peppermint, basil

• Flavonoids – have antioxidant properties.  Examples include: Ginkgo, hawthorn

• Glucosinolates- act as Anti-infective.  Examples include: Sulfur compounds

• Mucilage – acts like a Fiber.  Examples include: Psyllium, slippery elm

• Phytoestrogens- have Estrogen-like activities.  Examples include: Soy, flaxseed, lignans

• Tannins – have Astringent effects.  Example include: Tea

We have so many ways to use these herbs:

• Infusion: Short tea preparation

• Decoction: Long tea preparation 

• Syrup: Plant added to sugar or honey water mixture

• Powder: Dried plant parts 

• Tincture: Essential plant dissolved in water and alcohol

• Essence: Essential plant added to alcohol

• Ointment: Powdered or essential plant added to an oily substance like olive oil

As we consider Planting & Caring for your Garden to grow your herbs; we need to understand how environmental variations can affect the strength and efficacy of herbs. Herbal medicine is an art and science that combine centuries of tradition with modern research. Here are some tips to consider; start a small garden and only plant what you will use.  Consider your location by the type of soil and light you have.  The design by shape and repetition of herbs you plant. Maintaining your grading requires you to thin, weeding, mulch, and propagate, considering the risk of pests and diseases. Then at the end of the season, you need to consider harvesting, drying, and freezing herbs for post-season benefit.  Note that many of the herbs can be used medicinally in cosmetics or even potpourri.

Below you will find a list of selective herbs that can be used in culinary rheum and more information.

Aloe (Aloe barbadensis)

• Part of plant used: Leaves (interior) and sap

• Common indications: Dermatologic treatments 

• Actions: Anesthetic & antibacterial

• Where to plant: Full sun preferable, tolerate partial shade

• Soil: Dry

• Grows in length: 2-3 feet tall

Other information: 

1. Serves as a soluble fiber to help lower glucose levels.

2. If you chose to juice the aloe; you will need to use the aloe-free (yellow layer) for daily ingestion as a laxative.

Anise (Pimpinella anisum)

• Part of plant used: Seeds

• Indication: GI digestion & cough suppression

• Cooking uses: Extensively used in the Mediterranean diet

• Fresh leaves to salads

• Chicken, fish, and vegetables

• Seeds used in baking

• Sweetness allows to cut down sugar in recipes

• Where to plant: Full sun

• Soil: Dry

• Grows in length: 2 feet tall

Other information: Consider this a herbaceous plant

Basil (Ocimun basilicum)    

• Part used: Leaf (picking leaves when young will have more aromatic flavor)

• Indications: Promote digestion & may reduce fever

• Cooking: Use with shellfish, egg dishes, pasta, salads, vegetable soups, and meals with tomatoes

• Taste like: Cloves, mint, anise, & cinnamon

• Where to plant: Full sun

• Soil: Moist

• Glows in length: 1-2 feet tall

Other information: so many different types of basil

1. Italian Sweet Basil = pesto use

2. Thai Basil = sweet and anise flavor

3. Holy Basil = more pungent and clove-like flavor

4. Lemon Basil = citrusy tang great for seafood

5. Lime Basil = great for fish and salads

6. Cinnamon basil = great for heartier dishes

Caraway (Carum carvi) 

• Part used: Seeds

• Indications: Balance GI

• Cooking: Use in soups, stews, salads & bread

• Where to plant: Full sun preferable, Tolerate partial shade 

• Soil: Dry

• Grow in length: 2 feet tall

Other information: part of the fennel family

Chives (Allium schoenoprasum)

• Part used: Leaves

• Indications: Culinary

• Cooking: Poultry, fish, eggs, carrots, potatoes, mushrooms, and cheese

• Taste like: Onion

• Where to plant: Full sun to partial shade

• Soil: Dry

• Grows in length: 12-18 inches

Chamomile (Matricaria recutita)

• Part used: Flowers

• Indication: Insomnia

• Cooking: Used as a tea

• Where to plant: Full sun preferable, Tolerate partial shade

• Soil: Dry

• Grow in Length: 2-3 feet tall

Fennel (Foeniculum vulgare) 

• Part used: Leaves, stalks & seeds

• Indications: GI, Reduces colic, Treats flatulence

• Cooking: Salads, fish, pork, eggs, beans, cheese, rice, cabbage family & bread

• Where to plant: Full sun preferable, Tolerate partial shade 

• Soil: moderately moist

• Grow in length: 2-5 feet tall

Other information: 

1. Note that fennel and anise are similar but not the same flavor.  

2. Extensively used in Mediterranean cooking. 

3. It is similar to a vegetable like celery and a great option to add to spice up Italian sausage.

Garlic (Allium sativum)

1. Part used: Bulb

2. Indications: Cardiac & respiratory support

3. Cooking: Goes well with most other herbs

4. Taste like: Mellow and sweet

5. Where to plant: Full sun

6. Caution: Thin blood and risk before surgery

Other information: 

1. Fresh garlic contains about 1% allicin.  

2. When used for medicinal purposes we won't have a product standardized to 0.65-1.3% allicin.

3.  If using raw garlic, you need to chop it up and let it sit for 10 minutes for the best medicinal results.

Ginger (Zingiber midnight)

• Part used: Rhizome

• Indications: Digestion, Nausea, pain, sore throat, cold & flu

• Cooking: Dry ginger in baking

• Taste like: Tender, sweet, spicy, warm flavor

• Where to plant: Warm 

• Soil: Well-drained soil

• Grows in length: 90 cm high

• Tea: Slice 1inch fresh ginger into pieces. Simmer in 2 cups of water for 15 min on low heat. Strain & drink 1-3 cups for cough and colds.

Other information: 

1. Fresh ginger should be firm and almost hard with unwrinkled skin and a strong aroma. 

2. If the herb is mature it will have a more intense spicy flavor. 

3. Dry ginger is hotter than fresh.

Ginkgo (Ginkgo biloba)

• Part used: Leaf 

• Indications: Memory improvement, antioxidant & Circulation 

• Cooking: Medicinal, not culinary

• Where to plant: Cool climate and sun

• Soil: Well drained fertile soil

• Tea: Steep 1 tsp of leaf in 1 cup of water for 5-7 minutes. Strain and drink 1-2 cups daily

• Caution: Thin blood and risk before surgery

Other information: roasted seed with pulp can be removed and enjoyed as an edible delicacy.

Lavender (Lavandula sp.)

• Part used: Leaf & flower

• Indication: Aromatherapy & Insomnia

• Cooking: Baked goods, jellies & teas

• Where to plant: Full sun preferable, Tolerate partial shade 

• Soil: Dry

• Grow in length: 3 feet tall

Other Information:

1. We have over 30 different species of Lavender.  

2. Can be used as homemade air fresheners and cleaning products. 

Lemon Balm (Melisa officinalies)

• Part used: Leaf

• Indications: Fevers, anxiety, insomnia,  cramps, gas, colic & congested lungs

• Cooking: Tea, salads, fruit dishes, wine & stuffing for poultry or fish

• Taste like: Minty sweet lemon

• Where to plant: Full sun to partial shade

• Soil: Dry

• Grow in length: 2.5 feet

• Tea: 1 c of boiling water over 5-6 fresh leaves of 1 tsp of dried, steep for 5-7 minutes.  Strain & add honey (use in kids greater than 2 years old due to risk of botulism) or stevia.  

Other information:

1. Part of the mint family.  

2. Can be used to help keep your mind focused.  

Mint (Mentha)           

• Part used: Leaf

• Indications: Flatulence & stomach ache

• Cooking: Meat, fish, vegetable dishes & teas

• Taste like: Menthol

• Where to plant: Partial or filtered shade but will tolerate full sun and shade

• Soil: moist

• Grow in length: 2 feet tall

Oregano (Origanum sp.)

• Part used: Oil & leaf

• Indications: Constipation & Ease sore throat

• Cooking: Cheese, eggs, vegetables, meats & tomato dishes

• Where to plant: Full sun

• Soil: dry

• Grow in length: 2 feet tall

Other information:

1. One of the few herbs that taste better dried than fresh. 

2. Dry herb in sauces or roast and fresh herb on top of fish or pasta.

Plantain (Plantago lanceolata)

• Part used: Seed & leaf

• Indications: Astringent, expectorant, diuretic

• Where to plant: Full sun

• Soil: moist

Other information: Plantago psyllium – bulk laxative

Rosemary (Rosemarinus officinalis)

• Part used: Leaf

• Indications: HA, fever, dandruff & digest fatty meals

• Cooking: Pork, lamb, poultry, tofu, eggs, fish, cheese, bread stuffing & vegetables

• Taste like: Pine & lemon

• Where to plant: Full sun

• Soil: Dry

• Grow in Length: 2-6 feet tall

Other information:

1. Always choose fresh over dried form.  

2. It should be a deep sage green color that is free from yellow or dark spots on leaves.

Sage (Salvia officinalis)

• Part used: Leaf, seeds & flowers

• Indications: Runny nose, night sweats & cold/flu symptoms

• Cooking: Stuffing, bread, vegetables, cheese, tofu & meats

• Taste like: Musty & slightly bitter mint

• Smells like: honey, pineapple, grapes, tangerines, anise, or grapefruit

• Where to plant: Full sun

• Soil: Dry

• Grow in length: 21/2 to 3 feet tall

• Tea: Steep 1 tsp chopped sage in 1c of water for 10 minutes. Strain & drink/gargle for sore throat

Other information: 

• We have over 70 different species.  

• Nursing patients should avoid sage as it can decrease milk supply or stop production at high doses over a period of time.

Tarragon (Artemisia dracunculus)

• Part used: Leaves

• Indications: Culinary rather than medicinally  

• Cooking: Meat, poultry, fish, eggs, asparagus, green beans, peas, and salad dressing

• Taste like: Peppery anise

• Where to plant: Prefers full sun  but tolerates filtered shade

• Soil: Avoid overhead watering

• Grow in length: 1-2 feet

Other information: Russian tarragon often is passed off as tarragon seeds.  It lacks the flavor of fresh tarragon.

Thyme (Thymus vulgaris)

• Part used: Leaf & flower tops

• Indications: Fatty food digestion, sore throat & gingivitis

• Cooking: Salad, seafood, poultry, cheese, eggs, rice, vegetables, legumes, soups & tomato dishes

• Taste like: Mint & mild lemon

• Where to plant: Full sun preferable 

• Soil: Dry

• Grow in length: 6-15 inches tall

• Tea: Steep 1-2 tsp fresh or dried leaves in 1 cup of hot water.  Drink 3 times a day.

Other information: we have over 220 species. 

Valerian (Valeriana officinalis) 

• Part used: Flower

• Indication: Mood stabilization

• Where to plant: Full sun preferable but tolerate partial shade

• Soil: moist

• Grow in length: Up to 5 feet tall

In the exploration of culinary herbs, we have standard terminology that we can describe different taste sensations like bitter, sweet, salty, sour, and umami.  Umami is the flavor or richness, meatiness or deliciousness. We have hundreds of sensations with the addition of flavor, aroma, texture, and color.  

Conclusion

It is critical to know the herbal Latin name for correct product identification. Herbs are just like medication where they are grouped into families and classes that have similar actions.  It is important to have a good location, light, moister, etc. to foster a great garden.  Note that many garden herbs have medicinal properties. We want to avoid any adverse effects like side effects, interactions with other herbs, or prescriptions and allergies.  Often adding herbs to your meal allows you to cut back on the amount of salt you add to your dish to provide a more heart-healthy diet. But the key piece is to enjoy good food and drink whenever you can!

We have additional culinary botanicals, and herbs in the market and commonly use herbs by integrative medicine providers in the tables below.  

Commonly used Culinary Botanicals

Commonly used herbs used by Integrative Practitioners

Herbs commonly used in markets for therapeutic purposes