H ealthy Table
Bring the Garden Inside
By Ryan Rafacz
ver wonder what small changes you could make to raise a healthier
family? After becoming a parent, I found it more important than ever
to find new and interesting ways to keep my family healthy. One easy
step toward health was to grow my own fresh herbs. Nearly every
kitchen window holds the power to grow an abundance of sweet, savory,
and aromatic herbs to complement any meal and help your family kick
the salt shaker to the curb.
The average American takes in between 3,000 and 3,600 milligrams of
sodium per day, while the 2010 Dietary Guidelines for Americans
recommends a sodium intake of less than 2,300 milligrams per day.
Using fresh herbs to season your favorite dish allows you to leave out
that extra salt without sacrificing flavor.
Start enhancing your own meals with a window herb garden today by
following three easy steps.
- Select your favorite starter herb plants from your local farmer, market or garden store.
- Take home and replant into a pot of loosely packed potting soil.
- Place new plants in a sunny window, provide adequate water, and use
The benefits of growing your own herb garden don’t just start and stop
with eating them though; growing herbs in your home freshens the air
as well and creates a unique opportunity to teach children about fresh
ingredients. Growing herbs from seeds can take a few weeks to start
producing usable plants, but purchasing herb plants from your local
farmer or garden store that have already started to sprout enables you
to start enjoying your new herbs as soon as you plant them. So start
your own window herb garden today and start reaping the healthy
benefits of your very own indoor garden.
- Sage is an herb with green-gray fuzzy leaves.
- The taste is slightly peppery with a touch of mint.
- Sage goes well with pork and is more commonly used with turkey and dressing.
- Rosemary has a strong woodsy or pine-like flavor.
- The needles are stripped from the stems before use.
- This herb is a great complement to pork, chicken, and potatoes.
- Thyme is a combination of sweet and savory flavors.
- It combines well with other herbs such as oregano and rosemary.
- Thyme is a great herb to season fish, eggs, and it can
add more depth to soups and stews.
- Basil can range in color from green to purple.
- The taste is slightly sweet to peppery.
- This herb is often used in dishes such as pizza,
pesto, and mozzarella- tomato salad.
Grilled Chicken with Herbs
2 tablespoons chopped Italian flat leaf parsley
2 teaspoons fresh rosemary, minced
2 teaspoons chopped fresh thyme
1 teaspoon dried sage
3 cloves garlic, minced
Dash of pepper
¼ cup olive oil
½ cup balsamic vinegar
1½ pounds skinless, boneless chicken breasts
- In a blender combine the parsley, rosemary, thyme, sage, garlic,
oil, vinegar and pepper. Blend together. Place chicken in a nonporous
glass dish or bowl and pour blended marinade over the skinless
chicken. Cover dish and refrigerate for at least 2 hours.
- Preheat grill to medium high heat OR set oven to broil.
- Remove chicken from dish (disposing of leftover marinade) and grill
or broil for about 6 to 7 minutes per side, or until chicken is cooked
to an internal temperature of 165ºF.
Nutrition Facts (per serving) Calories: 221; Fat: 10.5 g;
Carbohydrates: 3.8 g; Sodium: 0.0 mg; Protein: 26.5 g