Herbs are more than pots on the windowsill or a garnish on your plate — they are an adventure in flavor.

These plants, with their fragrant leaves, grow in temperate regions. They have been traded in various parts of the world for more than 2,000 years.

Recent news about herbs has been focused on their medicinal or healing qualities. As science continues to investigate the use of herbs for better health, we undoubtedly will become familiar with a wider variety of herbs and their uses.

Even without a pharmacology lesson or degree in medicine, the average person can use herbs to improve health and to increase enjoyment of foods. While using herbs may not completely substitute the flavor of salt in a recipe, their added flavor can help cooks reduce the amount of salt they use.

If you’re unfamiliar with using herbs in cooking, start by adding just a pinch here and there. The goal is to enhance the flavor of foods, not disguise it.

Start by adding one-fourth teaspoon of dried herbs per pound of meat or per pint of sauce. You can always add more, but once added, it is impossible to remove herbs or any other flavorings.

Experiment a bit, but remember that one or two herbs or spices in a recipe are better than if you add many that might not enhance one another.

Unless you grow your own, fresh herbs may not be available or affordable throughout the year. In that case, you can substitute dried herbs by the following formula:

* 1 tablespoon of fresh herb equals 1 teaspoon of dried herbs equal one-fourth teaspoon of a powerful herb.

Many recipes call for specific amounts of dried herbs, but by using this formula, a person can use fresh herbs from their garden or windowsill.

Suggestions for seasoning with herbs

* Drizzle cooked pasta with a small amount of olive oil and sprinkle with chopped tarragon and black pepper, or chopped basil, Parmesan cheese and black pepper.

* Add chopped rosemary, tarragon, chives or dill to boiled/baked or mashed potatoes.

* Before grilling or baking, rub a fish fillet with a mixture of chopped dill and lemon zest.

* Before roasting, fill the cavity of a whole chicken with crushed rosemary, garlic and lemon juice.

* Make a paste of chopped sage, parsley and minced garlic. Loosen the skin from the chicken and spread the paste between the skin and the flesh. Roast the chicken.

* Rub a beef or pork roast with a combination of chopped oregano, basil, rosemary, garlic and black pepper before roasting.

* Sprinkle a little chopped chervil or tarragon over scrambled eggs or on top of your favorite creamed soup.

* For a fresh gourmet salsa, make your own using your favorite recipe that includes plenty of fresh chopped cilantro. Or, for a fresh taste, add a tablespoon of fresh chopped cilantro to a cup of bottled salsa.

Try this recipe

The following recipe might be a great addition to a holiday meal or a family get-together.


* 6 hard cooked eggs

* 2 tablespoons dry curd cottage cheese or drained low-fat cottage cheese

* 2 tablespoons low-fat plain yogurt

* 1 tablespoon onion, finely chopped

* 1 teaspoon Dijon-style mustard

* One-half teaspoon dried parsley

* One-fourth teaspoon dill weed

* One-eighth teaspoon garlic powder

* Dash hot sauce

* Salt and pepper to taste

* Paprika

Cut eggs in half. Put half of yolks in a small bowl; reserve remaining yolks for another use or discard. With a fork, mash yolks together with cottage cheese and yogurt. Stir in remaining ingredients. If desired, season with salt and pepper. Fill egg halves. Garnish with paprika and chill before serving.

* Jeannie M. Leonard is a Family and Consumer Sciences Extension agent for the N.C. Cooperative Extension, Randolph County Center.