Chickpeas

The following is a list of commonly used herbs.

Basil: Sweet, warm, and aromatic. Although sweet basil (or

Italian basil) is more common, Thai basil also has a distinct

flavor. Thai basil has a purple stem, instead of green like sweet

or Italian basil, and is closer to the flavor and aroma of mint

than other basils. Use with meats, seafood, and vegetables.

Sweet basil complements the flavor of tomatoes very well.

Basil has a strong and delicious flavor, especially in sauces

like pesto. This is one of the easiest herbs to grow in a home

garden.9

Cilantro: Fresh and earthy. Cilantro refers to the leaves of the

coriander plant. Use with traditional Mexican-style dishes,

meats, salads, and sauces. Cilantro adds a great brightness

of fresh flavor to foods.

Chives: Delicate onion flavor (not as potent as yellow or

red onion). Use chives fresh to maintain color and flavor.

Chives are commonly added to baked potatoes, soups, and

egg dishes.

Dill: Sweet and aromatic. Use with seafood, egg dishes, soups,

potato salad, or vegetables. Add to vinegar and oil to make

an herb salad dressing.

Mint: Sweet and aromatic. Use with salads, sauces, and stirfry dishes. Mint is also commonly used in baking. Adding a

few mint leaves and fruits like lemon, pineapple, orange or

berries to water (also called infusing flavors) is a fun way to

create a healthy, refreshing drink.

Oregano: Savory and earthy. Use with meats and vegetables.

Oregano is a basic ingredient in Italian and Mexican cooking.

It complements the flavor of tomatoes in pizza and soups.

Parsley: Savory, aromatic, and subtle. High in vitamin K. Not

only is parsley a garnish for any dish, it goes wonderfully

with grilled meats and vegetables, and in salads.

Rosemary: Strong and fragrant. Use with meats and hearty

vegetables. Place a few leaves on top of roasts or baked

chicken and potatoes.

Sage: Strong and aromatic, tastes best cooked. Sage pairs

well with roasted poultry, stews, and casseroles. As a possible

health benefit, sage may improve mood and cognitive

functions.10

Thyme: Fragrant and fresh tasting. Thyme complements other

herbs, such as rosemary and oregano. Use with chicken, meat,

seafood and hearty vegetable stews/soups. It is a key herb

used to make Cajun gumbo.

Prices of herbs from various stores range from less than

$1.00 to upwards of $3.00 per bundle, and can usually be

used for 2-3 servings of recipes. The average price for fresh

herbs is $1.50 (about $0.75-$0.50 per recipe). This makes them

an affordable part of any recipe. The prices of all herbs listed

here were collected at local grocery stores (high-end stores,

megastores, and supermarkets) twice during spring/summer

and fall/winter near the University campus area. All price

data was compiled and averaged.

Spices:

Spices come in incredibly diverse varieties, flavors, and

colors—almost as distinct as the array of tasteful dishes they

can be used to flavor. Not only do these powerful spices pack a

punch on the taste buds, but also possibly for your health and

wellness. Just like herbs, many spices contain antioxidants.1,2,

8

 Additionally, the American Institute for Cancer Research

referenced turmeric, black pepper, and garlic for their possible

cancer-fighting benefits.7

The following is a list of commonly used spices.

Black pepper: Pungent, strong and aromatic. Black pepper, or

peppercorn, is the dried berry of the Piper nigrum vine.5 Use with

any dish as a flavoring agent.

Bay leaves (dried): Savory and earthy. Use with meats,

vegetables, soups, and stews.

Cayenne pepper: Spicy, aromatic, and colorful. Adds spicy,

hot taste and bright red color. Try blending cayenne pepper and

paprika to make a milder taste.

Chili powder/Chili peppers: Savory, strong, and pungent. A

common ingredient in chili and in Mexican cuisines. Use with

chicken and meats.

Cinnamon: Sweet and aromatic. Cinnamon comes from the bark

of the Cinnamomum spp. plant and cinnamon is available as

dried tubular sticks or ground powder.5

 Use with baked goods

and fruits. Cinnamon complements the flavor of apple in apple

pie. A stick of cinnamon can be placed in coffee, tea, or warm

apple cider.

Cumin: Strong and aromatic. Ground cumin comes from the

seeds of the Cuminum cyminum plant.5

 It is an important

ingredient for traditional Mexican and Indian dish flavoring. Use

with meats, stews, and vegetables.

Paprika: Savory, earthy, and colorful. High in vitamin A. Use

with meats and other dishes for a red coloring. Paprika can be

used to flavor rice or season vegetables and salads. It can also

liven up soups with a bright, red color.

Turmeric: Aromatic, warm, and bitter taste. Curcumin, chemical

compound with antioxidant properties in turmeric.3,4 Research is

ongoing.8

 Turmeric is a staple ingredient in curry powder. Use in

curried dishes. Add turmeric to egg salad to give an extra yellow

color. Turmeric complements lentil recipes. Mix rice with raisins,

cashews and season with turmeric and cumin