Spice Up Your Meals (and Your Nutrition) With Herbs

YOU MIGHT THINK Of herbs as a garnish or an afterthought, but it's time to give that rosemary, basil, parsley, cilantro, and any other herb some respect and a prominent place on your plate.

- KARLA WALSH

Both fresh and dried herbs pack nutrients, including antioxidants, says Roxana Ehsani, MS, RD, CSSD, a Miami-based board-certified sports dietitian and a national media spokesperson for the Academy of Nutrition and Dietetics. While fresh herbs might seem supreme, there's no need to diss dried-especially because they're often easier and more practical to keep on hand in your spice cabinet (rather than needing to tend to an indoor or outdoor herb garden). Dried varieties are often more budget-friendly and may pack even more benefits, too. "Some dried herbs, like basil, actually tend to be more concentrated in vitamins, minerals, and antioxidants than fresh," Ehsani says.

A selling point for herbs is that you can add them to nearly any dish. "Herbs pack powerful flavors in small amounts without added sodium, making them such a great way to enhance the flavors of your meals," says Jenna A. Werner, RD, CEO of Happy Strong Healthy, a nutrition coaching company for women, based in Middletown, New Jersey. They can liven up everything from your chicken to your salad to sauces and dips.

● The health benefits of herbs

HELP YOU REDUCE SODIUM IN MEALS

"Often, when people try to reduce salt in their diet, they think they will be left with flavorless food," Werner says. "But when you add herbs, you can increase flavor and nutrition at the same time, and you likely won't even realize the salt is missing."