Eat Herbs as Food

Traditional diets, such as the Mediterranean diet, the Paleo diet, veganism, and vegetarianism, often overlook two crucial components that can dramatically enhance health and longevity: fasting and the regular consumption of a broad range of plants. Both practices have been scientifically shown to improve health outcomes and increase lifespan. This article focuses on incorporating a greater variety of greens and herbs into your diet by adding more wild plants and herbs to your meals.

Long-lived Cultures Eat Herbs as Food

Some of the longest-lived people in the world, such as those on the Greek Isle of Crete, attribute their health and longevity to a traditional Mediterranean diet. This eating style, rich in vegetables, fruits, wild seafood, and olive oil, has long been celebrated for reducing the risks of obesity, heart disease, diabetes, and cancer. However, a lesser-known aspect of their lifestyle is the incorporation of fasting, a key component of their Greek Orthodox faith, which includes up to 180 days each year of partial or complete fasting (Nabhan, 2013). Modern science has shown that fasting plays a significant role in reversing lifestyle diseases (Fung & Moore, 2016). Furthermore, Cretans consume over a hundred different wild and cultivated greens throughout the year, boosting their nutrient intake (Nabhan, 2013).

In Okinawa, Japan, the traditional diet emphasizes vegetables, purple sweet potatoes, tofu, and herbs, with seafood and meat consumed sparingly. This plant-rich diet, combined with regular caloric restriction, has contributed to their exceptional longevity and low rates of heart disease, cancer, and Alzheimer’s (Willcox et al., 2014). Okinawans often grow diverse plants in their home gardens, incorporating a wide array of herbs into their meals (Blue Zones, 2020). The importance of the concept that ‘food is medicine,’ culinary use of seaweeds such as kombo, and the significance of green and kohencha teas in their culture ensure high levels of antioxidants and anti-inflammatory compounds are consumed daily (Sho, 2008).

Similarly, the Hadzas, a traditional hunter-gatherer society in Africa, demonstrate an absence of modern diseases. Their Paleo-style diet includes significant amounts of fiber-rich wild plants alongside wild meats. The Hadzas eat more than 100–150 grams of fiber daily from the vast array of wild plants they consume (Sonnenburg & Sonnenburg, 2015). Eating this much fiber is nearly impossible with our modern farmed plants. Periods of fasting, inherent in their hunter-gatherer lifestyle, further contribute to their health and vitality. Additionally, their use of more energy-dense tubers only when fruits, such as baobab, fig, doum palm, and desert date, are unavailable ensures a higher intake of antioxidants and anthocyanins and keeps their weight at a healthier level (Marlow & Burbesque, 2009; Rashford, 2023). 

The Science Behind Eating Herbs as Food 

Modern Mediterranean and Paleo diets, as practiced in the West, have been shown to improve health. Both reduce the risk of cardiovascular disease, improve obesity, and lower the risk of type 2 diabetes (Schröder et al., 2004; Trébuchet et al., 2019; Esposito et al., 2009). Similarly, research shows reduced risks of depression and certain cancers (Fresán, 2019; Grosso et al., 2013) in those who adhere to a Mediterranean diet. Western vegetarians and vegans also have lower risks of hypertension, heart disease, obesity, and diabetes (McEvoy et al., 2012). In addition, some people have reversed their autoimmune diseases with specialized autoimmune Paleo diets (Ballantyne, 2013). When intermittent fasting is added to these diets, the benefits become even more powerful (Fung & Moore, 2016).

However, there is a significant difference between the modern and traditional versions of the Mediterranean, Paleo, vegan, and vegetarian diets. That difference lies in the variety of plants consumed. In the West, most diets are limited to commercially available fruits and vegetables from grocery stores, farmers' markets, and gardens. These plants are often bred for higher starch and sugar content and longer shelf stability, which diminishes their nutrient density, phytochemicals, and fiber. Plus, modern farming techniques have depleted soils of essential minerals, further reducing the nutritional value of crops. This explains our increasing reliance on supplements to address nutrient and fiber deficiencies caused by modern foods.

In contrast, wild plants and edible herbs are far more nutrient-dense. For instance, wild dandelion greens are seven times more nutritious than spinach, and a wild apple from Nepal contains 100 times the nutrients of a modern apple. These wild foods are rich in polyphenols, antioxidants, and phytochemicals that help combat inflammation, oxidative stress, and chronic diseases such as obesity, cardiovascular disease, cancer, diabetes, Alzheimer’s, and inflammatory conditions (Robinson, 2013). Eating a diverse range of plant polyphenols also enhances the gut microbiome, promoting better digestive and immune health (Duda-Chodak et al., 2015). Additionally, many herbs have gentle medicinal properties that reduce inflammation and support gut health, contributing to overall well-being.

Purslane

How to Eat Herbs as Food

Fresh Herbs and Greens

To broaden the range of phytochemicals in your diet, aim to consume as many different types of plants as possible. You don’t need to seek out exotic fruits or greens from faraway places—many nutrient-dense plants are readily available locally and can complement Mediterranean, Paleo, and vegetarian diets.

Several edible herbs and less-common greens are available fresh in grocery stores year-round. Dandelion greens, parsley, cilantro, watercress, garlic, ginger, turmeric, fennel, basil, burdock root, and specialty mushrooms are excellent additions to salads, soups, stir-fries, and roasted vegetable dishes. Visiting Asian, Middle Eastern, and Latino markets can introduce you to even more unique greens and vegetables.

Incorporating these herbs into daily meals doesn’t require gourmet techniques. Here are some practical and delicious ways to try them in your home kitchen:

• Dandelion Greens Salad: Toss fresh dandelion greens with olive oil, lemon juice, and a sprinkle of sea salt. Add walnuts, cranberries, and goat cheese for a balanced, nutrient-packed side dish.
• Parsley and Cilantro Tabouleh: Mix finely chopped parsley and cilantro with bulgur wheat, diced tomatoes, cucumbers, olive oil, and lemon juice. This classic Middle Eastern dish is fresh, tangy, and loaded with antioxidants.
• Watercress and Ginger Soup: Blend fresh watercress with sautéed ginger, garlic, and vegetable broth for a peppery, warming soup. Garnish with a drizzle of sesame oil.
• Turmeric Tea: Grate fresh turmeric root into hot water and steep with a slice of ginger and a dash of black pepper. Add honey or lemon for a soothing, anti-inflammatory drink.
• Fennel Stir-Fry: Sauté sliced fennel bulb with garlic, olive oil, and a splash of balsamic vinegar. Pair it with grilled chicken or tofu for a flavorful main course.
• Basil Pesto: Blend fresh basil leaves with garlic, pine nuts, Parmesan cheese, and olive oil. Toss it with whole-grain pasta or use it as a spread for sandwiches. (You can turn any herb into pesto – try parsley, arugula, dill, cilantro, tarragon, chives, and mint to add unique flavors to dishes.) 
• Mushroom and Burdock Root Stir-Fry: Sauté specialty mushrooms like shiitake or maitake with thinly sliced burdock root, soy sauce, and sesame seeds for a savory dish packed with umami flavor.

These simple yet versatile recipes allow you to experiment with fresh herbs and greens while reaping their health benefits. Start with one or two ideas and build your confidence as you explore more combinations.

Dried Herbs and Powders

Dried herbs and powdered wild plants are another way to diversify your diet. Many reputable sellers, such as Pacific Botanicals and Mountain Rose Herbs, offer a wide variety of options. Amazon also carries numerous dried herbs and powdered greens. For example, powdered plantain leaf, alfalfa, and hawthorn berries can be blended into smoothies for a nutrient boost. Dried goji berries stabilize blood sugar when added to trail mixes. Kelp powder enhances the mineral content of stir-fries and bean dishes, while roasted chicory and dandelion roots make a great caffeine-free coffee substitute. Marshmallow root powder can thicken sauces and improve digestion, while dried nettles and powdered cordyceps mushrooms give soups a rich, meaty flavor while increasing their mineral content and immune-boosting properties.

For those new to herbs, start small. Here are some simple and delicious ways to incorporate dried herbs and powders into your meals:

• Smoothie Boost: Add a teaspoon of powdered plantain leaf, nettle, or alfalfa to your morning smoothie. Pair it with banana, spinach, and almond milk for a nutrient-rich drink.
• Trail Mix Upgrade: Mix dried goji berries with nuts, seeds, and dark chocolate chips for a sweet and energizing snack.
• Soup Enrichment: Stir powdered nettles or cordyceps mushrooms into vegetable or chicken soup for added nutrients and a rich, savory flavor.
• Herbal Coffee Alternative: Brew roasted chicory and dandelion root together for a comforting, caffeine-free coffee substitute. Add a splash of almond milk and a dash of cinnamon.
• Mineral-Packed Salad Dressing: Blend kelp powder into your favorite salad dressing recipe for an umami kick and a dose of essential minerals.
• Thickened Sauces: Use marshmallow root powder as a natural thickener in gravies, sauces, or dessert puddings. Its mild flavor blends seamlessly.
• Savory Stir-Fry: Sprinkle kelp powder over stir-fried vegetables or tofu for a touch of sea-inspired flavor and enhanced nutrition.

These easy-to-implement ideas can help you explore the versatility and health benefits of dried herbs and powders. Start experimenting with one or two options and gradually incorporate more into your daily routine.

Foraging and Gardening

Nutrient-dense herbs can also be foraged or grown in your backyard. Dandelions, plantain leaves, violets, chickweed, purslane, pigweed, lamb’s quarters, miner’s lettuce, and spring beauty are often found in lawns, garden beds, woods, and open areas. In the spring, these tender greens can be added to salads, and in the summer, they can be lightly steamed for side dishes, added to stir-fries, or scrambled with eggs.

Growing a small herb garden in your backyard or even on a windowsill provides a consistent supply of fresh, flavorful greens. Mint, basil, thyme, and rosemary are easy to grow and can transform everyday meals into culinary masterpieces. Foraging, while requiring some basic knowledge and caution, offers a rewarding way to connect with nature and incorporate hyper-local foods into your diet.

Here are some ideas to make foraging and gardening a practical and enjoyable part of your routine:

• Spring Salad Mix: Forage dandelion greens, violets, and miner’s lettuce in the spring. Toss them with olive oil, lemon juice, and a pinch of salt for a vibrant, nutrient-packed salad.
• Stir-Fry Greens: Lightly steam chickweed, purslane, and lamb’s quarters, then toss them with garlic, sesame oil, and soy sauce for a quick and savory stir-fry.
• Egg Scramble: Add sautéed plantain leaves and spring beauty to scrambled eggs for a fresh, earthy breakfast or brunch.
• Herb Window Box: Plant mint, basil, and thyme in a windowsill box for easy access. Use fresh thyme to season roasted vegetables, basil for homemade pesto, and mint for refreshing teas or desserts.
• DIY Herb Garden: Dedicate a small plot in your backyard to grow rosemary, oregano, and sage. These hardy herbs thrive with minimal care and can elevate soups, stews, and roasted meats.
• Foraging Safety: Learn to identify wild greens accurately with a foraging guide or app. Avoid areas treated with pesticides or pollutants, and always forage sustainably by leaving some plants for regrowth.
• Preserve Your Harvest: Dry or freeze surplus herbs like mint and basil to use in teas, soups, and sauces throughout the year.

These simple practices can help you incorporate foraged and homegrown herbs into your diet while connecting with nature and enhancing your meals.

Culinary Herbs and Spices

Dozens of familiar herbs and spices have been used for millennia in traditional cuisines worldwide. Consider cooking a new dish each week to incorporate more herbs and spices into your diet. For example, Indian curries, Asian stir-fries, South American bean dishes, and Italian sauces are rich in herbs. Even traditional English dishes, often considered bland, historically included a variety of herbs.

Here are some simple ideas to experiment with herbs and spices in your kitchen:

• Indian Curry Night: Use turmeric, cumin, coriander, and ginger to create a fragrant curry. Combine these spices with coconut milk, chickpeas, and spinach for a hearty, anti-inflammatory meal.
• Asian Stir-Fry: Add garlic, ginger, and fresh cilantro to a mix of vegetables and tofu. Finish with a drizzle of sesame oil and a sprinkle of sesame seeds for a flavorful dish.
• South American Bean Stew: Incorporate oregano, paprika, and bay leaves into a slow-cooked black bean stew. Serve with rice and a side of fresh salsa for a comforting, herb-packed meal.
• Classic Italian Sauce: Sauté garlic and onions with olive oil, then add fresh basil, oregano, and rosemary to your tomato sauce. Toss with pasta or use as a base for lasagna.
• Traditional English Herb Roast: Season roasted potatoes or chicken with thyme, parsley, and a touch of sage. These simple herbs add depth and flavor to classic dishes.

Herbs and spices are packed with nutrients and polyphenols and have anti-inflammatory properties. The more plants you include in your diet, the healthier your microbiome and overall health become. These ideas can help you experiment and enjoy the health benefits of culinary herbs in every meal.

Violets

Why Eating Herbs as Food Matters

Incorporating herbs and wild plants into your diet is more than a culinary adventure—it’s a step toward better health. These nutrient-dense plants compensate for the nutritional deficits of modern farming and processed foods, offering abundant vitamins, minerals, antioxidants, and fiber. They nourish the gut microbiome, enhance immune function, and reduce the risk of chronic diseases. Start small by introducing one new herb each week, and gradually expand your repertoire. Your body will thank you.

Take Action

Ready to explore the world of herbs? Check out my YouTube channel for tips on cooking with wild greens and herbs from your grocery store or backyard. Your health—and your taste buds—will thank you.

References

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