IT'S THE YEAR OF OREGANO
Source: the American Institute for Cancer Research
Many people think of pizza when they think of oregano, for a good reason. Oregano has a strong natural affinity for tomatoes. And it is an indispensable element of Italian cooking.
The International Herb Association has chosen oregano as the herb of the year, and the week before Mother's Day as National Herb Week. So an uncooked pasta sauce with fresh oregano and tomatoes is a good way to celebrate.
Oregano was almost unknown in the United States before soldiers returned from fighting in Italy during World War II, bringing with them a taste for pizza. And it wouldn't be pizza without oregano.
Sometimes called wild marjoram, both oregano and marjoram are members of the mint family. Oregano, Greek for "joy of the mountain," is not as sweet as marjoram. It has a stronger, more pungent flavor and smell. Oregano not only smells good and tastes good, it has properties that protect our health, too.
Every herb and spice is distinctive in the particular phytochemicals it contains. Natural plant substances, called phytochemicals, have been shown to have cancer-fighting properties. Hundreds of phytochemicals have been identified, each highly specialized in the way it can protect health.
A recent U.S. Department of Agriculture study shows that oregano offers the most antioxidant activity of all herbs examined: 42 times more antioxidant activity than apples, 30 times more than potatoes and 12 times more than oranges. Oregano contains quercetin, which has strong antioxidant properties and may be especially protective against breast, ovarian and endometrial cancers.
When choosing oregano, look for bright-green, fresh-looking bunches with no sign of wilting or yellowing. Refrigerate for up to three days, ideally in a container with a small amount of water and covered loosely in a plastic bag. Dried Mediterranean oregano is available both crumbled and powdered at most supermarkets. As with all dried herbs, oregano should be stored in a cool, dark place for no more than six months.
White feta cheese, black kalamata olives, red onion and a little fresh basil make pasta with fresh tomatoes and herbs a colorful as well as healthful and tasty dish.
PASTA WITH FRESH TOMATOES AND HERBS
3 medium fresh tomatoes, chopped
4 oz. feta cheese, crumbled
1/2 cup kalamata olives, chopped
1/2 cup red onion, finely chopped
1/4 cup fresh basil, chopped
2 Tbsp. fresh oregano, chopped
2 large garlic cloves, minced
1 Tbsp. olive oil
12 oz. whole wheat penne, freshly cooked
Salt and freshly ground black pepper, to taste
Grated Parmesan cheese to taste
In a bowl large enough to hold the pasta, combine first eight ingredients. Add freshly cooked pasta and toss well. Season with pepper to taste. Top with Parmesan cheese. Serve immediately.
Makes 4 servings
Per serving: 409 calories, 9 g. total fat (5 g. saturated fat), 70 g. carbohydrate, 18 g. protein, 12 g. dietary fiber, 481 mg. sodium.
Source: the American Institute for Cancer Research
Many people think of pizza when they think of oregano, for a good reason. Oregano has a strong natural affinity for tomatoes. And it is an indispensable element of Italian cooking.
The International Herb Association has chosen oregano as the herb of the year, and the week before Mother's Day as National Herb Week. So an uncooked pasta sauce with fresh oregano and tomatoes is a good way to celebrate.
Oregano was almost unknown in the United States before soldiers returned from fighting in Italy during World War II, bringing with them a taste for pizza. And it wouldn't be pizza without oregano.
Sometimes called wild marjoram, both oregano and marjoram are members of the mint family. Oregano, Greek for "joy of the mountain," is not as sweet as marjoram. It has a stronger, more pungent flavor and smell. Oregano not only smells good and tastes good, it has properties that protect our health, too.
Every herb and spice is distinctive in the particular phytochemicals it contains. Natural plant substances, called phytochemicals, have been shown to have cancer-fighting properties. Hundreds of phytochemicals have been identified, each highly specialized in the way it can protect health.
A recent U.S. Department of Agriculture study shows that oregano offers the most antioxidant activity of all herbs examined: 42 times more antioxidant activity than apples, 30 times more than potatoes and 12 times more than oranges. Oregano contains quercetin, which has strong antioxidant properties and may be especially protective against breast, ovarian and endometrial cancers.
When choosing oregano, look for bright-green, fresh-looking bunches with no sign of wilting or yellowing. Refrigerate for up to three days, ideally in a container with a small amount of water and covered loosely in a plastic bag. Dried Mediterranean oregano is available both crumbled and powdered at most supermarkets. As with all dried herbs, oregano should be stored in a cool, dark place for no more than six months.
White feta cheese, black kalamata olives, red onion and a little fresh basil make pasta with fresh tomatoes and herbs a colorful as well as healthful and tasty dish.
PASTA WITH FRESH TOMATOES AND HERBS
3 medium fresh tomatoes, chopped
4 oz. feta cheese, crumbled
1/2 cup kalamata olives, chopped
1/2 cup red onion, finely chopped
1/4 cup fresh basil, chopped
2 Tbsp. fresh oregano, chopped
2 large garlic cloves, minced
1 Tbsp. olive oil
12 oz. whole wheat penne, freshly cooked
Salt and freshly ground black pepper, to taste
Grated Parmesan cheese to taste
In a bowl large enough to hold the pasta, combine first eight ingredients. Add freshly cooked pasta and toss well. Season with pepper to taste. Top with Parmesan cheese. Serve immediately.
Makes 4 servings
Per serving: 409 calories, 9 g. total fat (5 g. saturated fat), 70 g. carbohydrate, 18 g. protein, 12 g. dietary fiber, 481 mg. sodium.
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