5 simple ways to supercharge your meals with herbs

Fresh herbs aren’t just for garnish, they’re little nutrient powerhouses that can enhance your meals and your health.

Packed with antioxidants, vitamins and other plant compounds, herbs can support your metabolism, immune system and help to manage inflammation.

The key is using them while they’re fresh, and knowing how to store or preserve them so you can enjoy them throughout the week.

Why herbs are so good for you

• Parsley – high in vitamin C, vitamin K and folate; great for immune support and bone health.

• Basil – rich in antioxidants like eugenol, which may support cardiovascular health.

• Coriander  – contains flavonoids and phenolic compounds that have anti-inflammatory and digestive benefits.

• Mint – can aid digestion; full of antioxidants.

• Rosemary and thyme – loaded with polyphenols, which help protect cells from oxidative stress.

• Sage – traditionally used to support digestion and cognitive health; rich in antioxidants and anti-inflammatory compounds that may help protect the brain and support overall wellbeing.

• Dill – contains flavonoids and vitamin C, which support immune health, digestion and may have mild antibacterial properties.

  
  

Fresh herbs do perish quickly in the fridge, so it’s worth preparing them in ways that keep them usable throughout the week.

Here are some simple, practical ways to make the most of herbs in your cooking.

1. Make a versatile herb salsa

A quick salsa verde or chimichurri-type sauce can transform almost any meal.

Don’t overthink it – just take fresh herbs + an acid (lemon juice or vinegar) + a good oil + a little seasoning.

Blitz together and you have a versatile green sauce that works on meat, fish, roasted veggies, grains, lentils or Buddha bowls.

You can swap herbs depending on what you have to hand – parsley, coriander, basil, dill and mint all work beautifully.

One batch can last a few days and instantly make simple meals taste vibrant and fresh.

2. Freeze herbs in ice cube trays

If you can’t use them fast enough, freeze herbs to preserve their flavour and nutrients.

Chop your favourite herbs and place them in ice cube trays with a splash of water or olive oil.

Once frozen, pop them into a freezer bag for later.

These cubes are perfect for:

• Stirring into sauces and soups

• Adding to roasted vegetables

• Cooking grains or pasta dishes

3. Herb smoothies

Yes, herbs can go in smoothies!

Fresh mint, parsley, basil and coriander add a bright, refreshing flavour and a boost of nutrients.

Try:

• Spinach + banana + parsley + lemon + water

• Mixed berries + basil + almond milk

• Cucumber + mint + lime + coconut water

Herb smoothies are a quick, nutrient-packed way to start your day or recharge mid-afternoon.

4. Infuse oils or butters

Make your own herb-infused olive oil or butter.

Just add rosemary, thyme or sage to melted butter or olive oil and store in the fridge.

Use to:

• Dress roasted vegetables

• Add to grains or pasta

• Spread on toast or cooked meat

This is a clever way to stretch herbs over time while adding flavour and health benefits.

5. Mix herbs into everyday dishes

Simply stirring chopped fresh herbs into dishes at the end of cooking preserves their nutrients and gives meals an extra boost.

Consider adding:

• Basil or oregano to tomato-based sauces

• Coriander to lentils or rice dishes

• Dill or parsley to eggs, yogurt or salads

Even small amounts make a difference for both flavour and wellbeing.

Why herbs matter for midlife health

As we move through midlife, supporting metabolism, reducing inflammation and keeping meals nutrient-rich become increasingly important.

Herbs are a simple, cost-effective way to add antioxidants, polyphenols and micronutrients to your daily diet.

They don’t just taste good – they support digestion, metabolic balance and overall health.

Quick tips for using fresh herbs

• Buy or grow what you’ll use quickly; freshness is key.

• Store them wrapped in damp paper towels in the fridge.

• Experiment with freezing and herb-infused oils for longevity.

• Add herbs at the end of cooking whenever possible to preserve nutrients.

Herbs are one of those little kitchen secrets that give you maximum flavour and health benefits for minimal effort.

Whether in a fresh salsa verde, frozen cube, smoothie or simply stirred into a dish, they make everyday meals feel a little more special – and a lot more nourishing.

Concerned about your health and nutrition and need some guidance?

Get in touch if you’d like personalised guidance to help you take charge of your health.

Disclaimer

The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.