Many sugar-quitters report that infusing their meals with delicious herbs was one the secrets to helping them go sugar-free.
In fact, herbs and spices are such an essential ingredient on our I Quit 8-Week Program that we use almost 20 different varieties.
But not everyone has green fingers, and sometimes keeping that wilting basil plant alive can seem more trouble than it’s worth. So does it really matter if you quietly replace it with a little packet of the dried variety?
Is fresh always best?
It may come as a surprise to purists that it doesn’t often make that much difference if you use fresh or dried herbs. In fact you can often successfully substitute dried herbs in recipes that call for fresh. The trick is to substitute them correctly. And because dried herbs are more concentrated, you generally need much less to achieve a similar flavour.
“I generally recommend a ratio of three portions of fresh herb to one portion of dried herb,” says our in-house nutritionist and recipe developer Meg. “But remember every recipe is different, so always taste test as you go to ensure you get the right amount.”
The one exception is in salads, where Meg recommends always opting for fresh.
Thyme for some examples.
Got a pantry – or a windowsill – full of herbs? Here are five of our favourites and how to use them.
1. Basil (fresh is usually best).
While you can use dried basil in stews and some pasta sauces, fresh is best for recipes where the herb is the main ingredient. Case in point: our basil pestobasil pesto.
Fresh basil leaves also have the hidden advantage of serving as an excellent insect repellant.
2. Oregano (we’re down with dried).
We usually opt for dry oregano, as it’s often easier to track down than fresh varieties.
As well as making sugar-quitting easier by dressing up dishes like One-Pan Greek Lemon Chicken + Rice, oregano has also been shown to help normalise blood sugar levels and aid in energy production.
3. Rosemary (fresh is usually best).
New to foraging? Short on funds? Rosemary is a great herb to look out for.
Although it’s easy to buy at the supermarket, it’s even easier (and cheaper!) to plant your own, or nick some from your nana’s garden. And it has a stronger flavour too.
Rosemary is popular in Mediterranean cuisine and works well studded in meat, added to stews or to marinate veggies.
Fun fact: As well as being popular among old-school JERF-ers, rosemary is a symbol of remembrance. It is particularly significant for Australians, who wear sprigs of the herbs on Anzac Day.
4. Thyme (take your pick).
If you have don’t have time to grow your own thyme, then dried varieties are okay. However, fresh thyme has such a beautiful strong flavour and is a sugar-quitter’s dream.
As well as a featuring in a heap of tasty, sugar-free recipes (Lemon Zest + Thyme Hazelnuts, anyone?), chewing a sprig of thyme after dinner can keep you away from the dessert table. After all, thymol – one of the chemicals in thyme – is also the active ingredient in many popular minty mouthwashes, such as Listerine!
5. Coriander (take your pick).
The ultimate controversial herb, coriander can work fresh or dried. We like to chop its green leaves and transform them into Coriander Slaw or grind the dried root into a spice powder.
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