There is always something to celebrate.
According to holidayscalendar.com, August 29th is “More Herbs, Less Salt Day”, something that should be observed all year long. Sometimes, as we strive to eat more healthfully, the emphasis is on all the things we are to avoid, such as fat, sodium, and sugar. In observance of this “holiday” which promotes the addition of herbs in place of salt, we are adding flavor to our foods while improving our dietary habits.
While salt has been around for thousands of years, as a necessary preservative, prior to refrigeration and modern food safety practices, it is now used more for flavor enhancement in many recipes and packaged foods. Unfortunately, a harmful side effect of consuming too much salt, or its sodium component, is high blood pressure, a risk factor for heart disease and stroke, among other conditions.
So, let’s celebrate today by looking at herbs, which can make our foods more delicious and nutritious without added salt! While herbs can be grown or purchased fresh, for convenience, they may also be dried and stored or purchased in a crumbled or ground state. Remember that the potency of flavor varies by the form, so the amount used in recipes will differ. Fresh to dry is usually about a 3 to 1 ratio. Approximate equivalents of various forms of herbs are:
1 tablespoon finely cut fresh = 1 teaspoon dried, crumbled = ¼ to 1/2 teaspoon ground/powder
“Herb” is the term used to describe the leaves of plants that are generally low to the ground, while the term “spices” refers to seasonings made from bark, roots, buds, seeds, berries or fruit of plants and trees. Both herbs and spices are used as flavor enhancements, which also add nutrients to a dish, like their whole plant counterparts. Many herbs used in cooking contain known vitamins and minerals as well as other phytonutrients that have been found to help protect the body from chronic disease, such as diabetes or cancer.
Some of the easiest herbs to incorporate into foods are basil and chives, due to their familiar tastes, as basil is found in many popular ethnic dishes and teams well with meats, tomato, rice and vegetables. Chives, add flavor similar to their onion cousins and are welcome additions to salads, stews, vegetables, and savory sauces. Mint is also easy to incorporate in both savory and sweet dishes, including beverages. Simply crumble a few mint leaves into a pitcher of tea or lemonade or use to freshen your iced water. Don’t be afraid to try something new. Many popular recipe websites allow visitors to search for dishes using specific herbs.
If you find you enjoy using herbs in the kitchen, you may consider growing your own. Herbs are, generally, hearty plants, requiring little work, and many grow well in containers for year-round harvesting. OSU Extension has featured this topic on Extension Today and has composed an online fact sheet “Selecting, Storing and Using Fresh Herbs” that includes specific ways to use various herbs in addition to how to select and store fresh herbs.
Sources:
Afdenkamp B. Add Flavor with Herbs and Spices. Updated 2023. University of Nebraska-Lincoln. https://food.unl.edu/free-resources/newsletters/food-fun-young-children/add-flavor-herbs-and-spices
Riley J. MS, RD. Selecting, Storing and Using Fresh Herbs. Published July 26, 2021. Ohioline HYG-5520. https://ohioline.osu.edu/factsheet/hyg-5520.
Lobb J and McDermott T. Herb Growing and Use. Extension Today, NBC4. https://extension.osu.edu/today/herb-growing-and-use.
Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County
Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County
Read Full Post »
August 31, 2025
August | 2023 | Live Healthy Live Well
maximios Blog
There is always something to celebrate.
According to holidayscalendar.com, August 29th is “More Herbs, Less Salt Day”, something that should be observed all year long. Sometimes, as we strive to eat more healthfully, the emphasis is on all the things we are to avoid, such as fat, sodium, and sugar. In observance of this “holiday” which promotes the addition of herbs in place of salt, we are adding flavor to our foods while improving our dietary habits.
While salt has been around for thousands of years, as a necessary preservative, prior to refrigeration and modern food safety practices, it is now used more for flavor enhancement in many recipes and packaged foods. Unfortunately, a harmful side effect of consuming too much salt, or its sodium component, is high blood pressure, a risk factor for heart disease and stroke, among other conditions.
So, let’s celebrate today by looking at herbs, which can make our foods more delicious and nutritious without added salt! While herbs can be grown or purchased fresh, for convenience, they may also be dried and stored or purchased in a crumbled or ground state. Remember that the potency of flavor varies by the form, so the amount used in recipes will differ. Fresh to dry is usually about a 3 to 1 ratio. Approximate equivalents of various forms of herbs are:
1 tablespoon finely cut fresh = 1 teaspoon dried, crumbled = ¼ to 1/2 teaspoon ground/powder
“Herb” is the term used to describe the leaves of plants that are generally low to the ground, while the term “spices” refers to seasonings made from bark, roots, buds, seeds, berries or fruit of plants and trees. Both herbs and spices are used as flavor enhancements, which also add nutrients to a dish, like their whole plant counterparts. Many herbs used in cooking contain known vitamins and minerals as well as other phytonutrients that have been found to help protect the body from chronic disease, such as diabetes or cancer.
Some of the easiest herbs to incorporate into foods are basil and chives, due to their familiar tastes, as basil is found in many popular ethnic dishes and teams well with meats, tomato, rice and vegetables. Chives, add flavor similar to their onion cousins and are welcome additions to salads, stews, vegetables, and savory sauces. Mint is also easy to incorporate in both savory and sweet dishes, including beverages. Simply crumble a few mint leaves into a pitcher of tea or lemonade or use to freshen your iced water. Don’t be afraid to try something new. Many popular recipe websites allow visitors to search for dishes using specific herbs.
If you find you enjoy using herbs in the kitchen, you may consider growing your own. Herbs are, generally, hearty plants, requiring little work, and many grow well in containers for year-round harvesting. OSU Extension has featured this topic on Extension Today and has composed an online fact sheet “Selecting, Storing and Using Fresh Herbs” that includes specific ways to use various herbs in addition to how to select and store fresh herbs.
Sources:
Afdenkamp B. Add Flavor with Herbs and Spices. Updated 2023. University of Nebraska-Lincoln. https://food.unl.edu/free-resources/newsletters/food-fun-young-children/add-flavor-herbs-and-spices
Riley J. MS, RD. Selecting, Storing and Using Fresh Herbs. Published July 26, 2021. Ohioline HYG-5520. https://ohioline.osu.edu/factsheet/hyg-5520.
Lobb J and McDermott T. Herb Growing and Use. Extension Today, NBC4. https://extension.osu.edu/today/herb-growing-and-use.
Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County
Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County
Read Full Post »