Posted Aug 21, 2009
Liz Bartlett is passionate about herbs.
She’s an expert on their therapeutic use to support good health, and she’s an avid promoter of using culinary herbs to enhance the foods we eat.
“You’re still going to get the flavor and health benefits, but not as much as you would therapeutically. A lot of herbs are high in vitamins and antioxidants,” said Bartlett, a Master Gardener with Frederick County.
Bartlett is also a clinical herbalist and licensed dietitian/nutritionist, certified nutrition specialist, and is the founder of Joy of Herbs, an herbal and wellness consulting practice in New Market . She earned a bachelor’s degree in human nutrition and foods from Virginia Tech and a master’s degree in herbal medicine from the Tai Sophia Institute. Bartlett has been growing herbs for pleasure for more than 25 years.
As a student at Virginia Tech, she read “The Secret Life of Plants,” which explores the relationships between plants and man. “When (my husband and I) got married I planted a small herb garden. I liked how they smelled and their touch. It brought me peace,” Bartlett said.
She began to explore the therapeutic benefits of herbs, which uses higher concentrations than would be in a tea or as a flavor enhancer. “Using foods as medicine is one of the best things you can do” for your health, Bartlett said. Turmeric is an anti-inflammatory and can protect against systemic inflammation, which research indicates can lead to disease. Rosemary has anti-inflammatory action, can improve memory and increase focus.
Generally, all parts of plants — bark, stems, leaves, berries, fruits, roots — are used medicinally. “For cooking, generally, it’s only leaves and flowers,” Bartlett said. “The more we get back to basics the better we will be.”
Herbs in the kitchen
Bartlett grows several herbs in her home garden. Many are insect-resistant and “have a wonderful fragrance,” like the lemony scent of lemon verbena and the citrusy-mint aroma of pineapple mint.
“I think in cooking it’s better to go with fresh. The flavor is more intense. But for medicinal reasons, dried is often better,” she said, noting there are differing viewpoints on that.
“There’s a big difference between fresh and dry,” she said. “Dry is a good substitute in winter or if you just don’t have fresh.” Generally, dried herb flavor is three times stronger than fresh, so adjust recipes accordingly when substituting.
Herbs complement foods and beverages. Some support digestive health, like peppermint and marsh mallow; some have a calming effect or can be a mood lifter, like lemon balm.
“The mellow taste of sage tea is great for hot flashes.” When making tea, Bartlett suggests using one tablespoon per eight ounces of water. Steep covered to retain the essential oils and its health benefits. Sweeten with honey or the leaves of stevia.
The piney taste of rosemary complements pork, duck, lamb, salmon, chicken and scallops. Add rosemary leaves to butter for a flavorful dressing for potatoes, mushrooms and eggplant. Rosemary leaves can also be used to flavor sweet confections, such as cookies. The stems can be used as skewers for grilling meats and vegetables. Bartlett harvests stems with the leaves and, once dried, stores them in an airtight canning jar. Dried herbs need to be kept in airtight containers and stored in a dark cabinet.
A dressing of chopped, fresh lemon balm, lemon juice, olive oil, Dijon mustard and sea salt is a spring tonic for salads and steamed broccoli. Lemon balm is also excellent in pound cake and pesto. Bartlett keeps a pot of chives growing on her deck to snip and serve fresh with potatoes. The anise/licorice flavor of hyssop pairs wonderfully with chicken salad.
You can freeze herbs in ice for a refreshing summer drink. Add dianthus, or pinks, flower petals and coarsely chopped peppermint to a salad of sliced white and yellow peaches, grapes and blackberries. Sprinkle chopped basil on slices of garden fresh red tomatoes and red onions. “Basil smells fresh and is very delightful,” Bartlett said.
“It’s a fun thing to experiment with.”
Herbs cut at their peak are best for preserving. Bartlett prefers this method of drying: Loosely pack herbs in a loosely folded brown paper bag and put it in the trunk of your vehicle.
“You have to check it about every three days,” she said.
Once the herbs are crumbly in your fingers they are dry. The herbs should remain green in color, not turn brown.
The process can take about a week and a half.
Herbs can also be dried in a conventional oven, microwave or dehydrator, or you can hang them to dry.
Date: Aug 19, 2009
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