Eat Clean Challenge: Day 27

One of the healthiest ways to flavor up your meals is to add fresh herbs and spices to your next dish.

Herb it up!

Eat Clean Tip #27:  

Keep fresh cut mint on hand to add to hot water for a cleansing effect (good for digestion as well!).

Eat clean action step:  Start a smart indoor or outdoor herb garden at home and enjoy reap what you grow. Good for the environment and good for you!

One of the healthiest ways to flavor up your meals is to add fresh herbs and spices to your next dish. Herbs and spices have powerful antibacterial and antiviral properties and are a low calorie, sodium free option to make your food taste fresh and delicious.

Some of the top herbs to pick from include;

  • Basil – Basil is an herb that belongs to the mint family and can be used in just about any dish to boost flavor. Basil is a wonderful addition to tomato sauce, eggs, salads and stews.  Fresh basil leaves offer a generous source of vitamin A, K and C and has also been shown to boost immune system function naturally. There are several types of basil with the options including sweet basil, lemon basil, curly basil, Italian basil, holy basil and lettuce leaf basil. The flavor and smell of the basil depends on their unique chemical components. When buying basil, look for bright colored green leafs that are not wilted.
  • Dill – Dill is a powerful and delicious herb that has been shown to help with digestion, arthritic conditions and with insomnia. Dill offers a significant source of vitamin A, vitamin C, iron, manganese and calcium. Dill is available all year round in your local grocery store and is the perfect addition to pickles, salad dressings and fish dishes.
  • Mint –Mint is an herb that is commonly used to calm the digestive system and help alleviate nausea. Mint has also been shown to aid in the relief of headaches and fatigue. In addition to being added to recipes, drinking a cup of mint tea can help to relief stomach upset after eating a large meal .
  • Parsley – While many use parsley as a garnish, it is also an herb that is chock full of nutritional benefits. Parsley is rich in vitamin A, K, C, E and B6. Parsley can be used in fresh juices, sauces, salad dressings, poultry and fish dishes and soups.

Get Dr. Joey’s recipe for lemon-parsley chicken here.

Photo by Erik Putz