Herbs add vibrant color, aroma and flavor to absolutely everything. They can be so much more than a garnish, but a major component of your meals. 

Flavorful herbs allow you to reduce salt in a dish without sacrificing flavor. Several herbs, including parsley, have significant amounts of vitamins A, C and K. But the real power of herbs lies in their source of protective polyphenols – plant compounds with strong antioxidant and anti-inflammatory effects. These compounds can help fight diseases such as cancer and heart disease. They also have anti-microbial properties, so they can help protect against harmful bacteria as well.

So, no matter if you pick herbs from your garden, share in a friend's bounty or purchase in a market, use herbs generously and reap the benefits. Herbs are great for teas (mint or lemon verbena) and for dishes including salads, smoothies, pestos, salsas, dips and dressings.

Enjoy our spin on this Green Goddess dressing recipe. A classic Green Goddess is made with mayonnaise and sour cream but try substituting light mayo and plain Greek yogurt for a healthier option. Enjoy it as a dressing over greens, as a dip or a side sauce to fish, especially salmon.

Ingredients

½ cup light mayo

½ cup plain whole-milk Greek yogurt

1 cup parsley

1 cup mixed tender leaf herbs such as dill, tarragon, basil, or cilantro

2 tablespoons chopped chives

2 tablespoons fresh lemon juice

1 teaspoon lemon zest

1 tablespoon extra-virgin olive oil 

1 small garlic clove

2 teaspoons of capers or 1 teaspoon of anchovy paste

salt and pepper to taste

Preparation

• Combine all ingredients in a food processor. Process until smooth. Store in the refrigerator for up to five days.
• Enjoy over your favorite salad or mixed greens.

Next Steps & Resources:

• Recipe shared by the oncology dieticians at John Theurer Cancer Center

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.