Wednesday, April 17, 2013

When and How to Use Spices: Rosemary

Written by Meaghan Maess, Buffalo State College student and communications intern at Catholic Health

Over a three week period, we will be looking at different spices and how they can benefit your health. So far we've covered how and when to use oregano and basil. This week we will be looking at rosemary.

What is Rosemary?

Rosemary is a herb in the mint family that has a minty, pine-like taste.

What Rosemary Can Do for You

  • Provides small doses of vitamins A, C, B, riboflavin and folate
  • Contains fatty and amino acids, the building blocks of proteins
  • Provides small doses of calcium, iron and potassium
  • Contains anti-inflammatory antioxidants

How to Buy Rosemary

When buying fresh rosemary, make sure it is a deep sage color without yellow or dark spots. Fresh rosemary can be found in the produce section of grocery stores, or you can buy dried rosemary from the spice section. You can also grow your own rosemary.

Rosemary leaves should be stored in a plastic bag or glass of water in the refrigerator. You can also dry rosemary by hanging it in a warm, dry space and then storing it in an airtight container.

Cooking with Rosemary 

Rosemary does not lose much of its flavor when it is dried. The leaves can be sharp, so crush dried rosemary before using it.

You can use whole sprigs of rosemary when cooking, but make sure to remove the sprig before serving.

Sprinkle Rosemary On:

  • Breads
  • Lamb, chicken and game
  • Fish
  • Casseroles
  • Sauces
  • Salad dressings
  • Vegetables such as tomatoes, peas, zucchini, cabbage and brussels sprouts

Recipes that Incorporate Rosemary

Rosemary Pork Loin

Rosemary Roasted Almonds

Rosemary Turkey Breast

Rosemary-Onion Green Beans

Grilled Salmon Skewers

Rosemary Lime Chicken

This article was reviewed and approved by Deborah Richter, a registered dietitian at Sisters of Charity Hospital, St. Joseph Campus in Cheektowaga.

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