Mint is a lively addition to teas and chocolate, as well as chilled rice,
tabbouleh, and couscous salads.
Long a symbol of hospitality, mint grows wild throughout the world and is cultivated in
Europe, the United States, and Asia. Its distinctive cool scent and flavor may make it the
most recognizable of all herbs.
Varieties
The two most common culinary varieties of mint are peppermint and
spearmint. Although they are used interchangeably, peppermint is the more pungent of the two.
Peppermint has bright green leaves and purple-tinged stems, while the leaves of spearmint are
gray-green.
Mint is available fresh, dried, as an extract, and in the form of oil of spearmint or oil
of peppermint, both highly concentrated flavorings.
Buying and storing tips
Choose fresh leaves that are evenly colored, with no sign of wilting.
A bunch of mint can be stored in the refrigerator for up to a week. Place it, stems down, in a
glass of water and cover the leaves with a plastic bag, changing the water every two days.
Dried mint or mint oil should be stored in a cool, dark space in an airtight container.
Availability
Mint is most plentiful during the summertime, but many markets carry
it year-round. Look for fresh mint in the produce section and the dried leaves or extract in
the spice section.
Preparation, uses, and tips
Especially popular in Greek and Lebanese cuisines, mint is used in
both sweet and savory dishes and in drinks such as the famous mint julep.
The menthol that gives mint its aroma and taste is too intense to use in subtly flavored
savory dishes, but it makes mint a lively addition to teas
and chocolate, as well as chilled rice, tabbouleh, and couscous salads. Mint jelly or sauce is a
traditional accompaniment to lamb. Feel free to
add a few sprigs of fresh mint to simmering bean
soups, chickpeas, or spinach-rice pilaf. Fresh or dried, it is also excellent with
cucumbers,
tomatoes, eggplant, and string beans.
Mint is often used in combination with mashed garlic
and salt to flavor yogurt-based salads and sauces; the
proportions are usually 1 tablespoon (1.2g) dried or 3 tablespoons (8g) finely chopped fresh
mint to 2 cups (473.2ml) of yogurt.
This herb is also one of nature’s most effective breath fresheners. Although gentle,
mint’s flavor is very noticeable. If you are not very fond of it, you may want to either
omit it or decrease by half the amount called for in any recipe.
Nutritional Highlights
Peppermint (fresh), 2 leaves
Calories: 0.07
Protein: 0.004g
Carbohydrate: 0.015g
Total Fat: 0.001g
Fiber: 0.008g
Spearmint (fresh), 2 Tbsp (5.33g)
Calories: 5
Protein: 0.37g
Carbohydrate: 1g
Total fat: 0.08g
Fiber: 0.77g
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires December 2003.
|
