grow your own...fresh herbs

by Joanna M. Hill-Kennedy, RD, CPT, CPC

Having fresh herbs on hand can really liven up meals, salad dressings, and sauces, not to mention the health benefit of reducing the use of salt or fat to enhance flavors.

This year, I had the opportunity to plant two herb gardens, and almost every day I snip a piece or two to add to my cooking or use in salads and sandwiches. So far, my sweet basil is in full bloom and I have several varieties of parsley, oregano, cilantro, and rosemary. But now that summer is nearing an end, it doesn’t mean your herb garden has to as well. Even living in Rochester, we can have a year-round herb garden to satisfy a healthy and sophisticated palate. Many herbs are winter hardy and can be left to overwinter in the outdoor garden. Hardy perennial herbs for our region include sage, oregano, chives, parsley, fennel, mint, and rosemary. Cilantro and dill die off during winter but easily reseed themselves from year to year. Other herbs are able to grow inside as long as enough sunlight is reaching them. Cardamom (or cardamon), Mexican coriander, lemon grass, marjoram, winter savory, and thyme do better when brought indoors during our upstate NY winters.

To keep your garden thriving, all you need is a south- or west-facing window providing at least five hours of daylight. To add additional lighting, you can use plant lights found in home improvement or department stores. Make sure you have space on your windowsill if you plant a variety of herbs—you don’t want their fragrances to mix, or your basil may smell like a curry plant and vice versa.

When you’re ready to start the garden, purchase an herb plant that is already potted, or you can purchase herb seeds if you like to get your hands dirty. For busier folks, it may be worth it to buy herbs that are potted plants since these will need less water and maintenance than when planted as seeds. You can find these at local greenhouses or supermarkets.

If you decide to use seeds for your indoor herb garden, fill each pot (preferably heavy clay or terra cotta) with regular potting soil and sow the seeds to the depth stated on the package. (For example, basil seeds grow best when inserted into soil about 1/4 inch.) At this point of the growing stage it is crucial to keep the soil moist, but not overly wet. When seedlings start to sprout, use a spray mister to keep the soil moist -- don’t overwater them. Let the soil dry out somewhat between waterings.

Once the plants are developed, don’t be afraid to cut off a few pieces, since the more you snip, the more they will grow. Start experimenting with your favorites, because herbs are fabulous in almost any type of dish!

And one last tip, when cooking with fresh herbs, add them during the last phase of cooking so the dish will have the most flavor.

ABOUT THE AUTHOR Joanna Hill-Kennedy is a Registered Dietitian, Certified Personal Trainer, and Certified Personal Chef. She owns Desired Dimensions, a health consulting and personal chef business. For over 7 years she has helped upstate NY residents achieve healthy lifestyle changes. She will be happy to provide more ideas or recipes using herbs and can be contacted at desired-dimensions@rochester.rr.com or by calling (585) 975-9293.