Summer herbs

Summer is the perfect time to bring fresh flavor to your meals with homegrown herbs. Whether you have a full garden or just a few sunny windowsills, herbs like basil, mint, rosemary and thyme thrive in the warm months and are easy to grow in planters or small pots.

Not only do fresh herbs elevate your cooking with vibrant taste, but they also offer health benefits — for example, they're naturally low in sodium and high in potassium. This combination provides an abundance of vitamins and phytonutrient plant compounds that help control blood pressure while also boasting anti-inflammatory properties. In this post, we're sharing some of our favorite summer herb recipes that celebrate the freshness of the season and help you make the most of your homegrown bounty.

Herb vinaigrette

Ingredients:

• ⅓ cup extra-virgin olive oil
• ⅓ cup vinegar, such as red-wine, champagne, white balsamic or rice
• 3 tbs chopped fresh herbs, such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried
• 2 tbs finely chopped shallot
• 2 tbs lime or lemon juice
• ¼ tsp salt
• ¼ tsp ground pepper

Instructions:

• Combine ⅓ cup oil, ⅓ cup vinegar, 3 tablespoons fresh herbs (or 1 tablespoon dried), 2 tablespoons shallot, 2 tablespoons lime (or lemon) juice and ¼ teaspoon each salt and pepper in a jar with a tight-fitting lid. Cover and shake until well combined. Makes 9 servings.

Recipe adapted from eatingwell.com.

Grilled lemon-herb chicken

Ingredients:

• 6 boneless chicken breast halves (about 1 1/2 pounds total)
• ¼ cup olive oil
• 6 cloves garlic, minced
• 1 tbs lemon peel, finely shredded
• 2 tsp snipped fresh thyme
• 1 tsp snipped fresh rosemary
• ¼ tsp crushed red pepper
• ¼ tsp salt
• ⅛ tsp ground black pepper
• 1 fresh thyme sprigs
• 1 lemon wedges

Instructions:

• Place chicken in a resealable plastic bag set in a shallow bowl. For marinade, in a small bowl, combine oil, garlic, lemon peel, thyme, rosemary, crushed red pepper, salt and black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.
• Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (165 degrees F), turning once halfway through grilling. If desired, garnish with fresh thyme sprigs and lemon wedges. Makes 6 serving.

Recipe adapted from eatingwell.com.

Basil pesto pasta with grilled veggies

Ingredients:

• 2 cups fresh basil leaves
• ¼ cup grated Parmesan cheese
• ¼ cup chopped toasted walnuts
• 1 clove garlic, minced
• ½ tsp salt, divided
• ¼ tsp ground pepper, divided
• ¼ cup extra-virgin olive oil plus 2 Tbsp., divided
• 3 portobello mushroom caps, stemmed, gills removed
• 2 medium bell peppers (red, orange, and/or yellow), quartered
• 1 medium yellow summer squash, trimmed and cut into 1/2-inch-thick planks
• 5 medium scallions, trimmed
• 4 ounces whole-wheat penne pasta (1 1/2 cups)
• 2 cups zucchini "noodles" (6 oz.)
• ⅓ cup low-sodium canned cannellini beans, rinsed

Instructions:

• Preheat grill to medium-high. Bring a large pot of water to a boil. Combine basil, Parmesan, walnuts, garlic, 1/4 tsp. salt, and 1/8 tsp. pepper in a food processor; pulse until finely chopped. Slowly pour 1/4 cup oil through the feed tube; continue processing until the mixture is smooth. Transfer to a medium bowl and set aside.
• Combine portobellos, bell peppers, squash, scallions, and the remaining 2 Tbsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper in a large bowl; toss to coat.
• Oil the grill grates (see Tip). Grill the vegetables until tender and lightly charred, 6 to 8 minutes per side. Remove from the grill and coarsely chop.
• Cook pasta according to package directions. Add zucchini "noodles" to the pasta during the last 2 minutes of cooking. Reserve 1/2 cup pasta water before draining. Drain the pasta and zoodles and place in a large bowl.
• Whisk 1/4 cup of the reserved pasta water into the pesto. Pour over the pasta and toss to coat, adding more reserved pasta water if needed to loosen the sauce. Add the grilled vegetables and beans; toss to coat well. Makes 4 servings.

Recipe adapted from eatingwell.com.

Whipped fresh herb cheese

Ingredients:

• 2 16-ounce containers low-fat cottage cheese
• ¼ cup fresh chives, chopped
• ¼ cup fresh basil, chopped
• ¼ cup fresh flat-leaf parsley, chopped
• 1 clove garlic, minced
• 3 tbs fresh lemon juice (about 1 lemon)
• Black pepper to taste

Instructions:

• Combine cheese, chives, basil, parsley, garlic and lemon juice and mix well. Add black pepper to taste. Makes 12 serving.

Recipe adapted from eatright.org.

Nutrition information, recipes and food safety tips are provided in collaboration with Main Line Health King of Prussia's Teaching Kitchen.

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