Catherine Saxelby

Nutritionist, Blogger, Award Winning Author
  • 18 September 2023

    Product snapshot: Tomato pasta sauces

    What’s in your favourite tomato pasta sauce, and how much of it? Here are the most popular sauces reviewed for your reading ple...
  • 21 June 2023

    The Foodwatch site is closing

    From the end of June 2023, nutritionist Catherine Saxelby will be retiring. It's been an action packed whirlwind of activity ov...
  • 14 June 2023

    Protein-rich foods – serve sizes

    Protein, protein, protein. Are you getting enough? Here is a handy list of MEAT and NON-MEAT SOURCES of protein for you to prin...
  • 07 June 2023

    The truth behind coconut oil

    Many “health gurus” tout the benefits of coconut oil. Just type the term into any search engine and you’ll be flooded with arti...
  • 31 May 2023

    Gardening – is it really exercise?

    Did you know that gardening can reduce your risk of heart diseaset?  This month I’ll share this and the latest posts from ...
  • 17 May 2023

    Plant-based meat substitutes

    What do YOU think about plant-based meat substitutes? Veggie-loaded burgers? All-vegetable rissoles? Meatless Mondays?Yet anoth...
  • 10 May 2023

    The truth about lecithin

    What IS lecithin, I hear you ask. A popular “health food” supplement, lecithin is a type of fat called a phospholipid, which ha...
  • 03 May 2023

    Intermittent fasting vs daily calorie restriction

    As you probably know already, intermittent fasting (IF) has gained favour as an alternative regimen to daily caloric restrictio...
  • 26 April 2023

    Reduce your risk of a knee replacement - if you lose weight

    Did you know that you can reduce your risk of needing a knee replacement by losing weight?  I’ll share this and the latest...
  • 19 April 2023

    Brighten your diet – eat by the rainbow

    What’s the first thing that strikes you when you walk into a fresh produce store? If you’re imagining the rainbow of colour…so ...

Super foods, the ultimate health foods – the benefits of basil, rosemary, oregano and other green herbs

Written by Catherine Saxelby on Thursday, 26 February 2009.
Tagged: anti-aging, antioxidants, balanced diet, cooking for one, eating out, food variety, healthy recipes, nutrients, salt, superfoods, vitamins

Super foods, the ultimate health foods – the benefits of basil, rosemary, oregano and other green herbs
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While the market for herbal remedies such as echinacea, gingko and herbal teas is growing exponentially, let's not forget that the culinary herbs that grace our meals can make a sizeable contribution to our nutrition intake - if we eat enough of them. Think of fresh herbs as green leafy vegetables and you'll soon realise that they are in the same class as spinach and Asian greens.

 

 

Packed with vitamins and minerals

Like other fresh herbs, basil is a rich source of a number of minerals - potassium, magnesium and smaller amounts of iron and calcium - as well as vitamin C, folate, vitamins B1 and K. It also scores high for fibre and a great many antioxidants.

How the green herbs stack up against fruit and veggies

On a weight for weight comparison, basil and parsley have almost twice as much vitamin C as oranges. While dill has six times more beta-carotene than rockmelon or pumpkin.
However, we only consume at most one or two grams of any herb while we happily tuck into 120 grams of an orange. So it's easy to see why herbs have been deemed ‘insignificant' in the vitamin stakes.

Tabbouli and pesto - packed full of goodness

We can up our intake of green herbs - and the vitamins and antioxidants they contain - by eating tabbouli regularly. With a couple of bunches of parsley in every bowl along with cracked wheat, garlic and tomato, this is a delicious way to prove how herbs can really boost your nutrient intake. Ditto for pesto sauce - lots of basil (or you can use Italian parsley or coriander) blended with toasted pine nuts, olive oil and garlic. Maximum herb, maximum flavour, maximum vitamins, maximum nutrition!

 

Herbs and antioxidants

Recent research hails herbs and spices as the latest nutritional heroes. Packed with antioxidants - substances that protect our bodies from free-radical damage - and other nutritional goodies, they help protect against heart disease and possibly cancer, aid digestion, boost immunity and reduce the risk of bacteria in food.

While all herbs contribute valuable antioxidants to our diet, those that pack the most powerful punch are oregano (all types), sage, rosemary, thyme, marjoram and mint. Rosemary, thyme and oregano have been found to be rich in polyphenols (phenolics), a diverse group of antioxidants that may cut the risk of heart disease while mint, basil and parsley are high in mono-terpenes, which are thought to have cancer-delaying properties, especially with mammary (breast) tumours.

Anti-bacterial herbs

Parsley is also high in coumarins which are noted for their anti-coagulant and anti-bacterial properties, while extracts of rosemary are being tested to see if they can be used as a natural food-grade preservative.

Get a mood boost with mint

Mint is also a top rating herb for a group of antioxidants known as polyphenols. However it's better known for its menthol, a powerful compound that can give relief from indigestion and increase the flow of bile and other digestive juices. It's also a natural pick me up. It invigorates and refreshes you - which is why it's such a popular flavour in chewing gum and lozenges.

 

What herb goes with which food?

If you're trying to cut back on salt, use herbs freely to boost the flavour of your meals. Try the following:

  • Basil - tomatoes, olive oil, pasta, egg, the base of pesto sauce, bocconcini
  • Bay leaves - soup, casseroles, fish or chicken
  • Chervil - eggs, salads, sauces, chicken, soft cheese
  • Chives - fish, seafood, ricotta, cottage cheese, potato, cucumber, omelette, chicken
  • Coriander - chicken, lean beef, mint, salads, avocado, soups, curries, noodle dishes
  • Dill - fish, eggs, potato, mushrooms, prawns, scallops, smoked salmon, carrots, risotto
  • Lemon grass - -used in teas, soups, curries and sauces
  • Oregano - chicken, beef, fish, tomato, pizza, pasta, eggplant, zucchini
  • Rosemary - potato, pumpkin, lamb, chicken, pork, rabbit, duck, garlic, scones and breads
  • Tarragon - fish, turkey, liver, venison, salad dressing, lentils

 

Nutrition stats

Per serve:

Two sprigs of parsley (weighing 2g) supply: Trace of protein, trace of fat, trace of sugars, no starch, trace of dietary fibre, and negligible kilojoules (calories).

Per 100 g raw:

2 per cent protein, trace of fat, trace of sugars, no starch, 5 per cent dietary fibre, and 55 kilojoules (13 calories).

 

Easy ways to enjoy more herbs

  • Add fresh basil or mint leaves to a salad to give it that special zing!
  • Basil is a perfect partner for tomato, lamb, bocconcini, eggs, zucchini, fish and pizza.
  • Slice up ripe tomatoes and arrange over crusty bread. Top with basil and ground black pepper. Healthy and tasty.
  • Make fresh basil pesto with basil, olive oil and pine nuts
  • Make a healthy potato salad by combining cold boiled potatoes with chopped basil, pine nuts and olive oil.
  • Use plenty of oregano in your Greek and Italian cooking
  • Coriander leaves (and often the roots as well) are a feature of Mexican and Asian cuisines. Use them to make great marinades, dressings and salsas.

 

Reviews

  • Product snapshot: Tomato pasta sauces

    Product snapshot: Tomato pasta sauces

    18 September 2023 by, Catherine Saxelby

    What’s in your favourite tomato pasta sauce, and how much of it? Here are the most popular sauces reviewed for your reading pleasure.

    I’ve rated nine of the most popular tomato pasta sauces in terms of their nutrition, ingredient lists and jar size. You’ll find many of these in your local supermarket. The sauces are ranked:

    • from Italian (Italy grows the reddest full-flavoured tomatoes) to Australian
    • per 100 grams, which is equivalent to 3½ ounces (the standard for comparing food products)
    • by serving size (varies between brands but is generally 100–175 g in size)
    • by ingredient list, jar size and where made (with each product’s website as the source)

    The bottom line

    When you’re next out shopping, run your eyes down the per 100 g column and look for products containing less than 400 mg sodium AND less than 5 g fat (which equals 5% fat). Most of the brands are below these levels. I like Barilla, Sacla, Leggo’s, La Gina and Mutti – but that’s just me!

    Read more
  • Product Review: Low-sugar alcoholic ginger beer

    Product review: Low-sugar alcoholic ginger beer

    1 March 2023 by, Catherine Saxelby

    Want something to drink before dinner? Something that’s LOWER in alcohol than wine? To match his beer? Then look no further than Bundaberg’s low-sugar alcoholic ginger beer.

    You can drink Bundaberg low-sugar ginger beer straight from the can, or pour it into a long glass over ice with a slice of lime.

     

  • Product snapshot: Khorasan Macaroni

    Product snapshot: Berkelo’s Khorasan Macaroni

    14 September 2022 by, Catherine Saxelby

    I’m loving this macaroni from Berkelo. I was sent a sample for Whole Grain Week 2022 by the Grains Legume Nutrition Council. I cooked it up and found that it was just divine! Read on for more …

  • Product Review: super-high-oleic-safflower-oil

    Product review: Super high-oleic safflower oil

    11 May 2022 by, Catherine Saxelby

    “What does super high-oleic mean?” I hear you ask.  Also, “I haven’t heard of safflower for ages. What’s the deal?” Read on and all will be explained.

  • Product Review: Healthy Life Food Tracker

    Product review: Healthy Life Food Tracker

    6 April 2022 by, Catherine Saxelby

    When I was first asked to write this review, I thought, Not another tracker.

    After all, there have been several in recent years, such as My Fitness Pal and Everyday Diet Diary. But this one is different. It works by using your Everyday Rewards card AND your shop at Woolworths.

  • Product review: Lite n' Easy

    Product review: Lite n' Easy

    20 October 2021 by, Catherine Saxelby

    With home delivery on the rise, this post is reviewing none other than that stalwart Lite n’ Easy. We all know their meals are good for weight loss (which we all need after COVID-19!), but did you know they’re also good for general health and wellbeing ? Eating well to nourish yourself – putting your mental health and wellbeing at the forefront – is gaining momentum. Lite n’ Easy meals also ensures you satisfy your need for vitamins, minerals, fibre and phyto-compounds, such as sterols and carotenoids.

    clipboardThis post has been sponsored by Lite n' Easy.  

     

  • Product review:  Birds Eye Plant Based range

    Product review: Birds Eye Plant Based range

    15 September 2021 by, Catherine Saxelby

    When you think of Birds Eye, their frozen peas and fish fingers probably come to mind. But I bet you’d never think of plant-based products!

    clipboardThis post has been sponsored by Birds Eye. 

Healthy Weight Loss

  • Intermittent fasting vs daily calorie restriction

    Intermittent fasting vs daily calorie restriction

    3 May 2023 by, Catherine Saxelby

    As you probably know already, intermittent fasting (IF) has gained favour as an alternative regimen to daily caloric restriction (DCR). Fasting is shown to extend the lifespan of rats, and has been associated with metabolic benefits in humans, yet the results so far have been inconsistent. So, which regimen is best for healthy weight loss?

    Read more
  • The lifestyle diet craze

    The lifestyle diet craze

    15 March 2023 by, Catherine Saxelby

    What sort of a diet should you follow to lose that excess weight? These days, it’s pretty confusing with high-protein Keto advocates clashing with plant-protein followers … as well as intermittent fasters, juice-only dieters, no-carb dieters and no-animal (aka plant-based) dieters. Plus all the ads for anti-hunger supplements, meal-replacement shakes and home-delivered meals, more of which somehow appear every day. So, what sort of diet should YOU follow to lose that excess?

  • Protein shakes for weight loss

    Protein shakes for weight loss

    9 November 2022 by, Catherine Saxelby

    These days, protein shakes aren’t bought by just body builders – they’re so popular that you can readily buy a 400 g tub at your local supermarket or service station. And with tempting claims such as ‘Facilitates muscle toning’, ‘Contains transformation-making protein’ and ‘Tastes incredible, mixes easily’, why wouldn’t you grab one? But protein shakes aren’t the magic answer to all your weight-loss woes. Let’s take a look at what you get for your money.

    Guest post by dietitian Zoe Wilson APD

  • What is your relationship with food and eating?

    How to beat those cravings

    20 January 2021 by, Catherine Saxelby

    Many of us have cravings from time to time and for different reasons. One thing is certain, they can sabotage all your best efforts at a healthy diet and/or weight loss. The good news? You CAN beat them. I’ll tell you how.

  • What is your relationship with food and eating?

    How to lose weight WITHOUT going on a diet

    14 October 2020 by, Catherine Saxelby

    The word 'diet' is a turn-off for most people. It sounds hard, unpleasant and unpalatable. Losing weight doesn’t have to be hard AND it doesn’t have mean sticking to a 'diet'. You can forget Paleo, Keto, Vegan and Raw, Gluten-free and Intermittent Fasting. To lose weight, you don’t have to follow any specific diet. What you need is simple, healthy, nutritious food and a few tips and tricks.

  • What IS a healthy balanced diet for weight loss?

    What IS a healthy balanced diet for weight loss?

    16 September 2020 by, Catherine Saxelby

    Healthy weight loss happens when you lose weight slowly and steadily (around 1 kg or 2 pounds weight loss a week). Your goal is to lose weight while still getting your essential nutrients but from smaller portions. You certainly don’t want to be tired with no energy! That’s why you need regular healthy meals and snacks on hand to ensure your vitamins, minerals, omega-3s and fibre needs can be easily met. There is a new range of healthy weight loss meals available and it’s one that I’d like to recommend. With these ready meals, you’ll say goodbye to meal planning, shopping, meal preparation and cooking.

    This post is sponsored by Chefgood 

  • Kitchen make-over for the New Year

    Kitchen make-over for the New Year

    8 January 2020 by, Catherine Saxelby

     “This year, I'm going to lose weight!”, or “This year I’m opting for a healthier lifestyle!” Is your 2020 New Year's resolution something like one of these? If so, how is it going to happen?