Parsley

hough we usually just use parsley for its good looks, there’s much more to this herb than meets the eye. In part four in my series on underestimated and underappreciated produce, I’ll tell you why this spring herb should no longer be a produce outcast in your pantry.

Parsley is not just a garnish; it’s also a spice that can add spectacular flavor and nutrition to many recipes. Think of it as a concentrated form of spinach that contains the antioxidants lutein, zeaxanthin and beta carotene that help protect your eyes from cataracts and macular degeneration. Parsley is also an excellent source of a phytonutrient called apigenin which seems to help maintain thyroid, skin, colon, prostate and breast health.

A quarter of a cup of parsley has just five calories, 26% of your daily needs for vitamin A, 34% for vitamin C and a whopping 312% for vitamin K — not bad for a little herb! Vitamin K is important for blood clotting, as well as the absorption of calcium to help prevent osteoporosis.

Parsley’s most noticeable benefit is that it freshens your breath. It contains chlorophyll, which helps destroy the odor of garlic and onion on your breath when it is chewed.

There are two types of parsley: curly and flat leaf. Curly parsley is the type most often used for garnish in restaurants. Flat leaf, also called Italian parsley, has a stronger, richer flavor than curly parsley and for that reason is favored by many chefs. The stems of parsley are often used to flavor white sauces and clear stocks because they impart great flavor without turning the liquids green. Both curly and flat parsley compliment the flavors of poultry (including duck), fish, seafood, eggs, artichokes, cabbage, carrots, celery, onions, peas, potatoes and zucchini, to name a few foods.

Although there are more than 20 varieties of parsley, the two common ones that I discuss here can be found at Gelson’s all year round. Look for bright green springy bunches. Store them in a plastic bag in the refrigerator crisper for up to a week. Be sure to wash the bunches thoroughly to remove any dirt and shake off the excess water. This month, try my recipes for Roasted Rainbow Carrots and Halibut with Herb Dressing.

Mediterranean Diet Protects Against Asthma, Allergies

e adults know that following a Mediterranean style of eating protects us against heart disease, certain cancers and obesity, but we don’t know much about what it can do for children. A recent study conducted by several European universities has shed some light on the topic: Researchers found that adhering to the Mediterranean Diet can help protect kids against asthma and respiratory allergies.

Researchers surveyed the diets, as well as respiratory and allergic symptoms, of 690 children and their parents in rural Crete, where the Mediterranean diet is still practiced by many inhabitants. They found that the children who ate more fruit, vegetables and nuts had fewer of these health concerns. Specifically, children who ate fresh vegetables twice a day and fresh fruit that included red grapes, apples, oranges and tomatoes at least twice a day had a large degree of protection against asthma and allergic rhinitis. Furthermore, children who ate nuts at least three times a week had a lower likelihood of wheezing. The antioxidants and anti-inflammatory nutrients in these plant foods are believed to offer important protection against asthma and allergies. On the other hand, children who ate margarine more than once a week were twice as likely to have asthma and allergic rhinitis as those who are it less often. Margarine, which contains trans fats, may worsen inflammatory conditions such as asthma and allergies.

Adhering to a traditional Mediterranean Diet is beneficial for both children and adults. The diet is based upon daily consumption of whole grains, fruit, vegetables, nuts, beans, olive oil, yogurt and cheese (and red wine for adults). These foods are minimally processed, readily available, and delicious. Furthermore, practicing healthful eating is important for all life stages and now we have more evidence that everyone will benefit from eating the Mediterranean way.