Herbs for Health Recipes: The Magic of Parsley & Mint

Herbs for Health Recipes: The Magic of Parsley & Mint

Recipes · Reading Time : 3 mins ·
The Whole Health Practice

When it comes to culinary herbs, parsley and mint stand out as universal favourites. Both herbs are verdant, aromatic, and packed with flavour. While they're found in dishes across the globe, we like to bring you on a journey to two distinct regions to explore iconic recipes: Italy, with its rich culinary history, and the Eastern Mediterranean, renowned for its flavoursome and healthful dishes.

1. Parsley & Mint Recipe: Tabbouleh

Video Recipe

Tabbouleh is a refreshing Middle Eastern salad made with finely chopped parsley, mint, tomatoes, onions, and bulgur wheat, dressed with lemon juice and olive oil. It is a vibrant and nutritious dish often served as part of mezze or as a side dish.

Enjoy this zesty, health-promoting salad from the Eastern Mediterranean.

Ingredients (For 2):

  • 400g (14 oz) Flat Leaf Parsley
  • 3 large plum Tomatoes
  • 100g (1/2 of a medium Onion) Onion or spring onion
  • 50g (1.75 oz, 1/4 cup) Fine Bulgur
  • 8-10 Sprigs of mint (1/4 cup minced)
  • 160 ml - 9 Tbsp (1/2 cup + 1 Tbsp) Lemon Juice
  • 60 ml (1/4 Cup) olive oil
  • 1/2 Tsp pepper
  • 3/4 Tsp salt

Instructions:

1. Place the bulgur in a bowl, and add 4 Tbsp of the lemon juice. Let soak for half an hour.

2. Dice the onion into a fine dice, then add the salt and pepper. Mix well and let sit for half an hour.

3. Slice your tomatoes in half, and remove all seeds and the wet core. Dice into a small dice.

4. Pluck all the parsley leaves off of their stems. Then mince the parsley until finely chopped.

5. Remove the mint from the stalks, then cut them into ribbons.

6. In a bowl combine the parsley, tomato, onion, soaked bulgur, and olive oil.

7. Add the mint and remaining lemon gradually until you find a good balance Let sit for at least half an hour before eating.

 

2. Parsley & Mint Recipe: Italian Salsa Verde

Video Recipe

Salsa verde, in this case not to be confused with the Mexican version, is a vibrant and refreshing sauce made with a variety of fresh herbs like flat leaf parsley, along with capers, anchovies, garlic, lemon juice, and olive oil. It pairs well with grilled meats, seafood, and even roasted vegetables.

Ingredients:

  • 60 g (2 ½ cups) basil leaves
  • 20 g (½ cups) parsley leaves
  • 20 g (½ cups) mint leaves
  • 20 g (2 ½ tablespoon) capers
  • 30 g (2 tablespoon) cornichons
  • 10 g (1 tablespoon) grain mustard
  • 60 g (⅓ cups) olive oil
  • 10 g (1 tablespoon) anchovy fillets
  • 2 g (⅓ teaspoon) salt
  • 1 g (½ teaspoon) freshly ground black pepper
  • Juice and zest of ½ a medium lemon

Instructions:

1. Wash your herbs and pick them off the main stalks. The smaller tender stalks are fine and actually add more flavour and bulk.

2. If you own a blender then make it work and add the ingredients roughly chopped into the blender along with the oil, seasoning, mustard, lemon zest and lemon juice.

3. Blend till fairly smooth and you're done. Simple as that. And yes, taste it. Adjust if you want with more seasoning and lemon juice.

4. If you do this by hand and don’t own a blender, then you will chop the herbs, capers, anchovies, and gherkins as finely as you humanly can.

5. Add the olive oil, lemon zest, lemon juice, mustard and seasoning.

6. Mix and you're done. Obviously, give it a taste to see if you want it more salty or sour.

7. Store in an airtight container in the fridge for up to a week or freeze for up to 6 months.

As part of a nutritionally rich, whole health lifestyle, at The Whole Health Practice, we advocate enjoying herbs (and spices) as a regular part of one’s diet. While some herbs have shown positive results for specific health outcomes, nutrition science and the interaction of polyphenols from different plant sources is incredibly complex. Enjoy a healthy eating pattern with a variety of herbs, spices and whole foods that work in synergy to promote maximum health. Think fruits, berries, beans, vegetables, and whole grains; add colour to your dishes wherever possible. 

Stay Healthy,

Alastair

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Bonus Read:

More than just taste, herbs can bring health and joy to our lives. Stay tuned for our complete collection of articles, recipes and more...

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This content is brought to you by The Whole Health Practice. Alastair Hunt (NBC-HWC) is the Founder and Chief Wellbeing Officer at The Whole Health Practice. Based in Singapore, The Whole Health Practice supports individuals and teams around the world to improve their health, performance and vitality. Want to learn more about healthy living or sign-up for regular health content? Visit www.thewholehealthpractice.com


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