Perhaps the best way to give flavor and aroma to our food, herbs and spices (the dried version of fresh) are rich in beneficial properties, with most benefiting the gut microbiome and the immune system and in many cases help to reduce salt, fat and sugar in our recipes. They are suitable for any type of diet, whether vegetarian, vegan, Mediterranean or so on. and always give character, color and aroma, with benefits.

Most herbs are rich in antioxidants, helping to reduce bad cholesterol and protect us against cancer, with typical examples garlic, onion, chives, leeks, mint, basil, oregano and more. Garlic is also known for its hypertensive effect, while flaxseed, lemongrass, garlic again and trigonella lower cholesterol, with trigonella having extra action in controlling blood sugar and insulin activity ( as well as flaxseed and cinnamon).In general, the consumption of herbs can help prevent and treat heart disease, cancer and diabetes, while having anti-inflammatory and anti-cancer properties. Fresh herbs have higher levels of antioxidants and it is good to add them to your food in the last minutes, so that they retain both their properties and their aroma.

What are the best combinations
There are endless ways to use herbs in your cooking, but if you do not know how to get started, here are some traditional combinations:

Basil: pesto, tomato sauce, tomato soup, tomato juice, potatoes, pasta, rice, strawberries and meat, poultry and shrimp
Bay leaves: soups, sauces, pasta, pesto, salad dressing, bread, meat, chicken, seafood sauces, seafood, salads
Garlic: salads, sauces, fish, sour cream, tzatziki, cheese dishes and side dishes
Fennel: soups, salads, seafood, guacamole
Dill: curry, fry stir-fry dishes, salads, soups, chicken, vinaigrette, egg dishes
Coriander: curry, meat and poultry dishes, shellfish
Chives: soups, lentils, broths, casseroles, marinades
Chili: pesto, tomato sauce, tomato soup, tomato juice, potatoes, pasta, rice, strawberries and meat, poultry and shrimp