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A Quick Cooking Reference
These lists are for informational use only.   Warning! these plant materials should only be
 ingested  IF  they're grown using organic methods. Some species in a genus will beedible
 &  others not!  Do Your Homework for information on the plant parts used and mode of use.
People and pets also can have bad reactions to plant materials, so know your allergies!
HERBS FOR FISH
GENERAL: basil, bay, caraway, dill, chervil, chives, fennel, lemon balm,
lemon thyme, lovage, marjoram, mint, parsley
BAKED OR GRILLED: all of the above, plus savory, tarragon, thyme
OILY FISH: fennel, dill
SALMON: dill seed, rosemary
SOUPS: bay, lovage, sage, savory, tarragon, thyme

HERBS FOR POULTRY/GAME
CHICKEN: chervil, chives, fennel, lemon balm, marjoram, mint, parsley,
savory, tarragon, thyme
DUCK: bay, rosemary, sage, marjoram, tarragon
TURKEY: parsley, sage, marjoram, tarragon, thyme
GOOSE: fennel, sage, marjoram
VENISON: bay, lovage, rosemary, sage, savory, marjoram
RABBIT: basil, bay, lovage, marjoram, rosemary, sage

HERBS FOR MEATS
BEEF: basil, bay, caraway seed, marjoram, mint, oregano, parsley, rosemary, sage, savory, tarragon, thyme
PORK: chervil, coriander, fennel, marjoram, rosemary, sage, savory, thyme
LIVER: basil, dill, marjoram, sage, tarragon
HAM: juniper berries, lovage, marjoram, mint, horseradish, mustard, oregano, parsley, rosemary, sage

HERBS FOR MARINADES
basil, bay, coriander, cumin, dill, fennel, garlic, juniper berries, lemon balm,
lovage, mint, onion, parsley stems, rosemary, tarragon

HERBS FOR SOUPS
GENERAL: chervil, garlic, juniper
berries, lemon balm, lovage, marjoram, mint, parsley, rosemary, savory, sorrel, tarragon, thyme
MINESTRONE: basil, rosemary, thyme
PEA: basil , borage, dill, thyme, marjoram, mint, parsley, rosemary, savory
POTATO: bay, caraway, parsley
TOMATO: basil, dill, marjoram, oregano, tarragon, thyme

HERBS FOR VEGETABLES
ASPARAGUS: chervil, chives, dill, lemon balm, salad burnet, tarragon
AVOCADO: dill, marjoram, tarragon
CABBAGE: borage, caraway, dill, marjoram, mint, oregano, parsley, sage,
savory, thyme
CAULIFLOWER: chives, dill, fennel, rosemary
GREEN BEANS: dill, marjoram, mint, oregano, rosemary, sage, thyme,
tarragon
MUSHROOMS: basil, dill, lemon balm, marjoram, parsley, rosemary,
savory, tarragon, thyme
PEAS: basil, chervil, marjoram, mint, parsley, rosemary, sage, savory
POTATOES: basil, bay, chives, dill, lovage, marjoram, mint, oregano,
parsley, rosemary, savory, thyme
SPINACH: borage, chervil, marjoram, mint, rosemary, sage, sorrel,
tarragon
TOMATOES: basil, bay, chervil, chives, dill, garlic, marjoram, mint,
oregano, parsley, sage, savory, tarragon, thyme
ZUCCHINI: basil, dill, marjoram, rosemary, tarragon

HERBS FOR CASSEROLES
borage, bay, chives, coriander seed, dill, fennel, garlic, lemon balm,
thyme, savory marjoram, mint, sage, oregano, parsley

Antioxidants
Antioxidants are a  group of vitamins, minerals and herbs that help to increase our bodies natural enzyme antioxidants that scavenge & neutralize free radicals. 
Free radicals are unstable molecules that steal electrons from other molecules and damage normal cells.

The primary antioxidants are beta carotene, vitamins A, C & E,  selenium, zinc, manganese, copper and bioflavonoids.

Super Foods are foods that are rich in antioxidants:
Apricot, artichoke, blueberry, all other berries, broccoli, brussel sprouts, cabbage, cherries, citrus, “greens” (beet, collard, kale, mustard, turnip, etc.), lemons, soybeans, tangerines, tomatoes.


"Antioxidants in Herbs", A study at the U.S.D.A. measured the phenolic content and antioxidant activity of 27 culinary herbs and 12 medicinal herbs under laboratory conditions. The medicinal herbs that did well; periwinkle, gingko biloba, garden sage, St. John's Wort, valerian, and sweet Annie all have significant antioxidant content. Fresh culinary herbs: Oregano was found to have 42x more antioxidants than apples, 30x more than potatoes, 12x more than oranges & 4x more than blueberries. One tablespoon of fresh oregano has the same free-radical fighting power as one medium-sized apple. Oregano had up to 20x more antioxidant value than the other herbs tested. Dill, thyme, rosemary, peppermint also have high anti-oxident activity.
A mole is an amount of a substance that contains a large number of molecules or atoms. A millimole is one-thousandth of a mole.
Antioxidant Levels (Fresh Herbs)

Oregano
Sage
Peppermint
Thyme
Lemon Balm
Marjoram
Hyssop
Tansy, leaves
Purple Coneflower, flowers
Roseroot, stem
Chamomile
Angelica, leaves and stem
Roseroot, root and leaves
Angelica, root
Coriander

Antioxidant Levels (Dried Herbs/Spices)

Clove
Allspice
Cinnamon
Rosemary
Thyme
Marjoram
Bayberry leaves
Ginger
Nutmeg
Mustard
Cayenne
Garlic
Coriander

Chinese and Japanese herbs, levels of antioxidants

Cinnamomi Cortex
Scutellariae Radix
Cimicifugae Rhizoma
Paeonaiae Radix
Glycyrrhizae Radix
Angelicae Radix


The research showed that herbs contribute greatly to the intake of antioxidants. 1 gram of culinary herbs can contain 1 mmol of antioxidants. Culinary herbs are a better source of antioxidants than  other  fruit, vegetables and cereals (with the exception of blueberries).

mmol/100g

138
102
79
75
75
56
38
37
23
18
18
15
6
5
3



465
102
98
67
64
54
24
22
20
10
6
2
2

(mmol/100g)

120
112
64
55
12
3
High in Omega-3 fatty acids:
Alfalfa, Almonds, Angelica, Anise, Apple, Apricot, Avocado, Banana, Basil, Beans, Beetroot, Bilberry, Blackberry, Black Cohosh, Blue Cohosh, Broccoli, Burdock, Capsicum, Carrot, Catnip, Cayenne, Celery, Chamomile, Chervil, Chickweed, Chicory, Comfrey, Cucumber, Dandelion, Dates, Dulse, Echinacea, Eyebright, Fennel, Fenugreek, Ginger, Ginseng, Goldenseal, Horehound, Horseradish, Horsetail, Kelp, Kidney beans, Lemongrass, Lentils, Lettuce, Lima beans, Liquorice, Mango, Marshmallow, Milk Thistle, Mullein, Mustard, Nettle, Nuts, Oats, Paprika, Parsley, Passionfruit, Peach, Pear, Peas, Peppermint, Pineapple, Plantain, Pokeweed, Potato, Prunes, Pumpkin seeds, Radish, Raisins, Raspberry, Red Clover, Rhubarb, Rice, Rosehip, Rosemary, Sarsaparilla, Scullcap, Sesame seeds, Sheep Sorrel, Shepherd’s Purse, Slippery Elm, Soya beans, Spinach, Strawberry, Thyme, Tomato, Uva Ursi, Watercress, Whole grains, Yarrow, Yellow Dock, Yerba Mate, Zucchini

Non-plant sources: Liver, beef, lamb, poultry, clams, oysters, mussels. fish. Eggs. Blackstrap molasses. Brewer’s yeast. Cooking acidic foods such as tomatoes in cast-iron pots.

High in

LINOLEIC ACID
Musk mallow seed
Onionweed
Musk thistle
Cucumber
Sunflower
Pearl lupin
Blond psyllium

High in

AMINO ACIDS
Love lies bleeding
Quinoa
Maca
Sesame grass
Triticale
This page has not been reviewed by the FDA

High Calcium Herbs & Spices

Allspice
Anise seed
Basil
Caraway seed
Celery seed
Cinnamon
Cloves
Cumin seed
Dill seed
Dill weed
Fennel seed
Mustard seed
Poppy seed
Rosemary
Savory
Tarragon
Thyme

High-Iron Herbs & Spices

Anise seed
Basil
Black pepper
Celery seed
Cinnamon
Cumin seed
Fenugreek seed
Oregano
Thyme
Tumeric (ground)


High-Potassium Herbs & Spices

Anise seed
Basil
Caraway seed
Celery seed
Chili powder
Cumin seed
Dill weed
Fennel seed
Tarragon
Tumeric (ground)

High-Magnesium Herbs & Spices

Anise seed
Basil (dried)
Caraway seed
Cardamom (ground)
Celery seed
Chili powder
Cloves (ground)
Coriander seed (ground)
Cumin seed
Dill seed
Dill weed
Fennel seed
Fenugreek
Mustard seed
Poppy seed
Sesame seed
Tumeric (ground)

High-Manganese Herbs & Spices

Ground cardamom
Ground cinnamon
Ground cloves
Ground ginger
Saffron
*Note that the figures in this chart are for 100 grams of spice (about 4 ounces).The average adult only needs 2.5 to 5 milligrams of manganese per day.

Always consult with a physician before using herbs, seeds or spices medicinally. Information is from the U.S. Department of Agriculture, Agricultural Handbook.
All amounts are for dried herbs, seeds & spices.

MG/TB

40
43
95
46
115
84
43
56
100
55
69
58
127
42
94
55
81

MG/TB

2
2
2
3
2
4
4
2
5
3


MG/TB

97
154
91
91
144
107
108
98
145
172

MG/TB

11
19
17
13
29
13
17
17
22
17
14
28
21
33
29
28
13

MG/100G

28
17
30
26
28


High in

VITAMIN A
Okra
Chinese spinach
Calalu
Dill
Arracacha
Atractylis ovata
Orach
Caraway
Chop-suey greens
Tree tomato
Carrot
Day lily
Sea buckthorn
White dead nettle
Sweet pea
Chinese boxthorn
Parsley
Goldenberry
Peach
Dandelion
Chinese cedar (boiled)
Rose fruits

VITAMIN B1
Welsh onion
Garlic chives
Slender amaranth
Chinese spinach
Dang Gui
Chop-suey greens
Chinese yam
Hyacinth bean
Goldenberry
Common plantain
Apricot
Almond
Peach
Nectarine
Bracken
Dandelion

VITAMIN B2
Peanut
Dandelion
Least duckweed

VITAMIN B6
Dill
Perennial buckwheat
Buckwheat
Least duckweed


VITAMIN B12
Dang Gui
Goldenberry


VITAMIN B17
Apricot
Almond
Peach
Nectarine

VITAMIN D
Olea europaea, Olive

VITAMIN E
Love lies bleeding
Tree tomato
Carrot
Evening primrose
Winged bean
Blackcurrant
Prickly rose
Rose fruits

VITAMIN K
Agrimonia pilosa
Erodium cicutarium
Medicago sativa
Love lies bleeding
Tree tomato
Carrot
Winged bean
Rose seeds

High in

VITAMIN C
Tara vine
Kiwi fruit
Silver vine
Welsh onion
Black chokeberry
Chitra
Barberry
Wild turnip
Sea rocket
Harebell
Creeping bellflower
Rampion
Shepherd's purse
Tabasco pepper
Cuckoo flower
Redbud
Chop-suey greens
Bitter orange
Ichang papeda
Lemon
Mandarin
Sweet orange
Lemon
Miner's lettuce
Scurvy grass
Red haw
Rose fruits
Rock samphire
Tree tomato
Chinese yam
American persimmon
Wall whitlow grass
Winter's bark
Autumn olive
Buckwheat
Wild fig
Round kumquat
Scarlet strawberry Day lily
Sweet rocket
Sea buckthorn
Walnut
Bachelor's button
Wild pepper-grass
Pestle parsnip
Watercress
Sorrel
Arctic poppy
Parsley
Winter cherry
Sunberry
Goldenberry
Spruce
White pine
Bitter orange
White poplar
Apricot
Peach
Douglas fir
Indian wild pear
Blackcurrant
Redcurrant
Jostaberry
Rose fruits
Cloudberry
Whitebark raspberry
Thimbleberry
Willow
Elder
Saxifrage
Common stonecrop
Star-flowered lily of the valley
Aubergine
Pepino
Limeña
Field milk thistle
Sow thistle
American mountain ash
Wild service tree
Dandelion
American arbor-vitae
Nasturtium
Dwarf bilberry
High-bush blueberry
American cranberry
Mountain huckleberry
Water speedwell
Wooly blue violet
Grasstree
Perilla (Shiso)
Culinary herbs are the most widely known useful herbs, generally used in small quantities.

Most of the herbs as seasonings were originally medicines. Some herbs having healing properties and have measurable nutritional value.

Fennel is high in vitamin C and 16 free amino acids; Parsley has a greater concentration of carotene than carrots; Rosehips have more vitamin C than an orange, etc.