Herbs!

So many incredible things to taste, smell, and explore at the Farmers Market this week. I honestly had a hard time deciding what to write about, but I chose herbs because we often overlook the medicinal properties of these intriguing flavorful add-ons that tend to take a back seat to the main ingredients in recipes. There are so many herbs to choose from, but this week I want to dive into the healing properties of parsley and mint.

Flat-leaf parsley is the more potent type of parsley and has been shown in its raw form to have many health benefits. In its dried form, the cancer-fighting properties increase! Parsley is a rich source of Vitamin K, which has been linked to bone health. The feathery leaves contain a good amount of Vitamin A for the eyes and flavonoids for cancer prevention. Parsley is also a diuretic, helping to reduce bloating and blood pressure. 

Mint is also a good source of Vitamin A, which is critical for eye health and night vision. This fragrant herb has been shown to help reduce the symptoms of IBS (or irritable bowel syndrome) as well. Mint also helps relieve the symptoms of indigestion, increases brain function by its aroma alone, and may help when applied topically for pain associated with breastfeeding, such as cracked nipples. 

One of the ways I love to use fresh herbs is in a salad such as tabbouleh. In this recipe, I chose to use quinoa instead of the traditional bulgur wheat. Please enjoy! 

Quinoa Tabbouleh

Serves 6 

Ingredients:

1 cup quinoa, rinsed well
½ teaspoon sea salt
1 tablespoon olive oil
1 ¼ cups water
2 tablespoons freshly squeezed lemon juice
1 tablespoon garlic paste
¼ cup shallot, diced
½ cup extra virgin olive oil
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
1 each english cucumber, diced into ¼-inch pieces
2 cups grape tomatoes, quartered
1 cup flat leaf parsley, de-stemmed and chopped
½ cup basil, chopped
½ cup mint leaves, chopped
½ cup scallions, finely chopped

Method of Preparation:

1. In a medium saucepan over medium heat, add the quinoa, water, and salt and bring to a boil. Reduce heat to low, cover, and simmer for 10 minutes. Turn off the heat and allow to stand, covered, for 5 minutes. Fluff with a fork and allow to cool completely.

2. In a large bowl, whisk together the lemon juice, garlic, shallot, salt, pepper, and olive oil. Once the quinoa is completely cooled, add the quinoa, cucumber, tomatoes, parsley, basil, mint, and scallions, then fold to incorporate and coat with the dressing.