It isn't possible to make something that isn't nutritious more nutritious so the only option is to make something nutritious delicious. I don't really think it is hard. The same rules apply as would apply to a low sodium diet - you have to get to know some herbs and spices.
Let's do herb today and spices in the next post. The basics are always available at nearly all supermarkets. Basil, oregano and thyme are the standard 3 ingredients in most red sauces in Italy. Basil gives you that nice sweet flavor while oregano has a nice bright spiciness and thyme has a nice earthy taste. The fourth one found everywhere is rosemary. Rosemary is very woodsy in flavor and a big bang for the buck herb - meaning a little goes a long way.
I have thyme growing in a planter that is maybe 5 years old. The stuff grows through the winter and everything. Rosemary is also very hearty in the Northwest. Bay leaves are also in most Italian soups and sauces that cook all day. Here are some herb tips.
Add fresh herbs as close to the end of the cooking process as you can. The fresh flavors work better that way. If you want to have a cooked all day tomato sauce that is deep in herbs use some dried herbs early and fresh herbs later. Always remove the bay leaves prior to serving.
When you use dried herbs pour them into your palm first and "grind" them with your thumb before adding them to your dish. That releases the flavors better.
A very simple pasta sauce recipe is to get your water boiling. while it comes to a boil thinly slice 3-4 cloves of garlic and saute them in olive oil for about 1 minute. Add 1 large can of good tomatoes and let it cook on medium for as long as it takes for your pasta to be cooked to al dente. While it cooks roll up about 15-20 basil leaves and cut them to confetti. Drain the pasta and add to the sauce with the basil and cook for 1 or 2 minutes. Serve with some fresh grated Parmegianno or Romano cheese if you wish.
A great thing to have around is some Olive oil infused with rosemary. You find a container for the oil and fill it with oil then pour it into a pan and heat it up for a minute. Add a sprig of rosemary and turn the heat off. Let it sit and infuse for 10-20 minutes and then cool and add back to the container. This stuff is good for brushing on some great wheat bread and making a grilled cheese with provolone or havarti or really sharp cheddar.
For Chinese, Thai and Indian foods Thai Basil is king. The flavor is much spicier than sewwt or Genovese basil. You can use a ton of it along with curry to really jack up the flavor of your stir fry.
In french cooking they add marjoram and tarragon as well. Tarragon is the herb in Hollandaise sauce, but I don't recommend hollandaise anymore since it is too fatty to be food.
There is not right or wrong way to add herbs to dishes. Experimentation is a good thing. I don't care what Mom and Dad said IT IS GOOD TO PLAY WITH YOUR FOOD. Have fun in the kitchen. You burn some calories cooking, protect the integrity of your food and have a product to be proud of as well.
More soon.....
PS I just hit the spell checker and I had no mistakes! That never happens!
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