Exploring the Culinary and Nutritional Benefits of Herbs Through a Sensory Journey
Delve into the world of herbs and their culinary and nutritional benefits with this sensory guide. Learn about the various tastes, actions, and properties of different herbs, from pungent and sweet to sour, salty, bitter, astringent, and acrid. Explore how these herbs can be incorporated into your cooking and daily practices for a healthier lifestyle.
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A Sensory Journey Through Herbs: Culinary and Nutritional Benefits
INTRODUCTION OVERVIEW OF THE TASTES objectives SENSORY GUIDE TO TASTING + BENEFITS BRINGING TO YOUR PRACTICE RECIPES & REFERENCES
Introduction Foods- have more macronutrient dense properties (ex: fats, proteins, and carbs) Herbs- more bioactive and chemical properties (ex: tannins, alkaloids, flavonoids etc.) Tastes reflect pharmacological actions Primary Metabolites Secondary Metabolites Protein Turpenes Polyphenols Alkaloids Carbohydrates Fat Herbalists Dietitian Nutritionist 4
Organizing the Tastes Basic Tastes/Flavors Beyond the Basics 5
Overview of the tastes
Pungent- Spicy! Actions: oActivating/Stimulating oHeating/Drying oAssimilating Mint family plants Peppers Ginger root Cloves 7
Sweet Actions: oNutritive oAnabolic oIncreases Moisture Marshmallow root Licorice root Carrots Potatoes 8
Sour Actions: oStimulating oPromotes salivation oAnti-Oxidating oAnti-Inflammatory Lemon balm Rose hips/petals Berries Citrus fruits 9
Salty Actions: oSoftens/Cleanses oDiuretic oConducts Energy & Information Nettles Seaweed Salt 10
Bitter Actions: oClarifies oDigestive Aide oDrying Dandelion greens Chamomile Kale Cocoa powder 11
Astringent Actions: oDrying oAbsorbing oAnalgesic Green/Black tea Rose petals Pomegranates Grapes 12
Acrid Actions: oNervine relaxant oTension Remedy Black Cohosh Hops Blue Vervain Radish Mustard greens 13
Nutty/Meaty Actions: oNutritive oBalancing of fluid pathways oContain fatty acids Burdock root Milk thistle seed Peanuts Tree nuts 14
Moist Actions: oMoistening oDecreases inflammation oSoothing Slippery elm bark Marshmallow root Okra Mushrooms (cooked) 15
Bringing to Life o Moderation is key! o Mindful eating with the tastes o Cultural & religious preferences o Meal Plans 17
Recipes Thai Thai- -Inspired Spicy Mango Salad with Grilled Chicken Inspired Spicy Mango Salad with Grilled Chicken Pungent Pungent: Fresh chili peppers (sliced thin) Sweet Sweet: Ripe mango (sliced) & shredded carrots Sour Sour: Lime juice Salty Salty: Fish sauce Bitter Bitter: Kale or arugula (lightly wilted or raw) Astringent Astringent: Raw red onion (thinly sliced) Acrid Acrid: Cilantro stems (finely chopped) Nutty/Meaty Nutty/Meaty: Grilled chicken breast (sliced) and roasted peanuts Moist Moist: A drizzle of coconut milk dressing 18
Recipes Spicy Spicy- -Sweet Vegan Buddha Bowl Sweet Vegan Buddha Bowl Pungent Pungent: Fresh garlic and ginger (minced) Sweet Sweet: Roasted sweet potatoes Sour Sour: Lemon juice Salty Salty: Soy sauce or tamari Bitter Bitter: Kale (lightly saut ed) Astringent Astringent: Pomegranate seeds Acrid Acrid: Mustard greens (bitter notes from cooking) Nutty/Meaty Nutty/Meaty: Roasted chickpeas Moist Moist: Avocado slices & tahini dressing 19
Recipes Moroccan Moroccan- -Spiced Couscous Spiced Couscous Pungent Pungent: Fresh garlic, ginger, and onions (minced) Sweet Sweet: Dried apricots or dates (chopped) Sour Sour: Lemon juice Salty Salty: Salted olives (green or black) Bitter Bitter: Swiss chard or dandelion greens (saut ed) Astringent Astringent: Raw radishes Acrid Acrid: Smoked paprika Nutty/Meaty Nutty/Meaty: Roasted almonds & cous cous Moist Moist: A drizzle of olive oil or yogurt on top 20
References o HTTPS://SKYHOUSEHERBS.COM o HTTPS://MATTHEWWOODINSTITUTEOFHERBALISM.COM o HTTPS://PMC.NCBI.NLM.NIH.GOV/ARTICLES/PMC6078535/#:~:TEXT=HUMAN%20TASTE%20CAN%20B E%20DISTILLED,SALTY%20AND%20UMAMI%20OR%20SAVORY.&TEXT=ALTHOUGH%20THE%20SENSE% 20OF%20TASTE,INTERACTION%20OF%20ALL%205%20SENSES. o HTTPS://WWW.HEART.ORG/EN/HEALTHY-LIVING/HEALTHY-EATING/COOKING-SKILLS/MEAL- PLANNING/UNDERSTANDING-TASTES-AND-FOOD-FLAVORS o HTTPS://OPENBOOKS.LIB.MSU.EDU/NEUROSCIENCE/CHAPTER/TASTE/ o HTTPS://WWW.CORDONBLEU.EDU/NEWS/HOW-TO-BALANCE-THE-FIVE-FLAVOURS/EN 21
TONI SWANSON toni.swanson7@gmail.com thank you
