HEALTHFUL HERBS: MINT
Source: the American Institute for Cancer Research
The magic of mint goes well beyond its culinary contributions. There are many different types of mint, but the healthful benefits of peppermint are typical of this aromatic herb. Peppermint was traditionally known for its ability to relieve indigestion and gastrointestinal distress. After-dinner mints evolved from the ancient custom of concluding feasts with a sprig of mint to soothe the stomach. Now we know that mint contains antioxidants that can help prevent cancer, heart disease and other chronic diseases.
The menthol found in mint is a natural ingredient used to treat emphysema, and menthol vapors help relieve congestion. Peppermint tea is a tonic for bad breath, earache, fever, gallstones, hives, heartburn and nausea. Externally, peppermint oil is used for backache, headache and sinusitis (rubbed on the temples). Don't try ingesting peppermint oil, however. It is highly toxic, even in very small amounts.
Spearmint offers many of the same health benefits but is used more often in cooking. The sweet, sharp flavor of this mint is popular in sauces accompanying lamb, and the mint julep is a classic summer drink of the American South. Middle Eastern and Asian cuisines use mint more widely because it complements the pungent spices of Eastern dishes.
Fresh mint is used whole, chopped or minced in cooking. It bruises easily and should be handled with care. Mint turns black when cooked with acidic foods, such as tomatoes. Since mint's flavor evaporates quickly when the herb is exposed to heat, it's best to add mint to a dish at the very last minute of the cooking process.
BULGUR AND TOMATO SALAD
Mint is delicious in grain dishes. For a bulgur and tomato salad, toss chopped fresh mint with lemon juice, allspice, scallions, olives and chopped cilantro.
COOL YOGURT SOUP
Mint and yogurt make a perfect pair. Prepare a cool yogurt soup by pureeing in a blender peeled and seeded cucumbers, mint leaves, a garlic clove, sugar and chicken stock, then blending in plain, non-fat yogurt and freshly ground white pepper.
For summer grilling, combine the special flavors of mint and chili in this delicious sauce that wakes up the tastebuds.
YOWIE-ZOWIE MINT-CHILI SAUCE
1/3 cup (packed) fresh mint leaves
1/4 cup rice vinegar
2 Tbsp. water
1 Tbsp. lime juice
3 Tbsp. light corn syrup
2 garlic cloves, minced
1 Tbsp. peanut oil
1/4 to 1 tsp. dried crushed red pepper, to taste
Place mint leaves, rice vinegar, water and lime juice in a blender and puree until smooth. Add remaining ingredients and blend on high speed until smooth.
Transfer to a bowl or pitcher. Let stand 1 hour at room temperature before using.
If desired, the marinade/dipping sauce can be made a day ahead. In that case, store it covered and refrigerated, and bring to room temperature before using.
Use as a marinade and sauce for grilled foods. Makes about 2/3 cup.
Each tablespoon of sauce contains 31 calories and 1 gram of fat. |
