As autumn ushers in cooler temperatures and vibrant foliage, it’s an ideal time to embrace the season’s bounty of herbs that not only enhance the flavours of our meals but also offer numerous health benefits. Incorporating these herbs into a plant-based diet can support digestion, boost immunity, and promote overall well-being. This article explores some of the most beneficial autumn herbs and provides practical ways to include them in your daily routine.
Rosemary: The Memory Herb
Rosemary (Rosmarinus officinalis) is a fragrant evergreen herb native to the Mediterranean region, celebrated for its culinary versatility and medicinal properties. Rich in antioxidants, particularly rosmarinic acid and carnosic acid, rosemary helps combat oxidative stress, which is linked to chronic diseases such as heart disease and cancer. These antioxidants neutralise free radicals, thereby protecting cells from damage.
Beyond its antioxidant properties, rosemary has been traditionally used to enhance cognitive function. Studies suggest that compounds in rosemary may improve memory and concentration, making it beneficial for cognitive health (1). Additionally, rosemary has anti-inflammatory effects, which can help alleviate muscle pain and soreness. Its rich content of rosmarinic acid contributes to its anti-inflammatory and antioxidant effects, which can help protect against chronic diseases.
Tip: To preserve the potency of rosemary’s essential oils, store fresh sprigs in a damp paper towel inside a sealed plastic bag in the refrigerator. This method can extend their freshness for up to two weeks.
Culinary Uses:
- Roasted Vegetables: Enhance the flavour of root vegetables like carrots, potatoes, and parsnips by tossing them with olive oil, fresh rosemary, salt, and pepper before roasting.
- Grain Dishes: Stir chopped rosemary into cooked grains such as quinoa, farro, or rice for added depth of flavour.
- Herb-Infused Oil: Create a rosemary-infused olive oil by gently heating olive oil with fresh rosemary sprigs, then using it as a drizzle over salads, pasta, or roasted vegetables.
Thyme: The Respiratory Ally
Thyme (Thymus vulgaris) is a perennial herb known for its antimicrobial properties, making it effective in combating respiratory infections. Its essential oil contains thymol, a compound studied for its potential to reduce inflammation and alleviate respiratory symptoms (2). Thyme is also rich in vitamins C and A, supporting the immune system. Additionally, thyme has been traditionally used to relieve coughs and bronchitis.
Tip: To maximise the flavour of thyme, add it early in the cooking process, as its robust flavour can withstand longer cooking times.
Culinary Uses:
- Soups and Stews: Add fresh thyme sprigs to vegetable soups, lentil stews, or chili for a robust flavour.
- Marinades: Combine thyme with olive oil, lemon juice, garlic, and spices to marinate tofu, tempeh, or vegetables before grilling or roasting.
- Herb Butter: Blend softened plant-based butter with minced thyme, garlic, and lemon zest, then spread it on warm bread or steamed vegetables.
Sage: The Digestive Aid
Sage (Salvia officinalis) is a perennial herb with a long history of medicinal use. It contains compounds that have been shown to soothe digestive issues, such as indigestion and bloating (3). Sage also has antimicrobial properties and can enhance cognitive function. Additionally, sage has been traditionally used to alleviate symptoms of indigestion and bloating.
Tip: Use sage sparingly, as its strong flavour can overpower dishes. Start with a small amount and adjust to taste.
Culinary Uses:
- Stuffing: Incorporate fresh sage into plant-based stuffing mixtures with ingredients like quinoa, wild rice, or breadcrumbs, along with vegetables and nuts.
- Pasta Sauces: Sauté sage leaves in olive oil and toss them with pasta and a plant-based cream sauce for a comforting dish.
- Herb-Infused Vinegar: Steep fresh sage leaves in apple cider vinegar for a few weeks to create a flavourful addition to salad dressings and marinades.
Oregano: The Immune Booster
Oregano (Origanum vulgare) is rich in antioxidants and has strong antibacterial properties. It’s effective in supporting the immune system and combating infections. Oregano contains compounds like carvacrol and thymol, which have been studied for their antimicrobial effects (4). Additionally, oregano has been traditionally used to relieve symptoms of respiratory infections and to support digestive health.
Tip: Dried oregano is more potent than fresh, so use it sparingly. Add it early in the cooking process to allow its flavours to meld with the dish.
Culinary Uses:
- Pizzas and Flatbreads: Sprinkle dried oregano over plant-based pizzas or flatbreads before baking for a classic Italian flavour.
- Salads: Add fresh oregano leaves to salads, especially those featuring tomatoes, cucumbers, and olives, for a Mediterranean touch.
- Herb Blends: Combine oregano with other herbs like basil, thyme, and rosemary to create a versatile seasoning mix for various dishes.
Parsley: The Detoxifier
Parsley (Petroselinum crispum) is a versatile herb native to the Mediterranean region, celebrated for its culinary versatility and medicinal properties. It is rich in essential nutrients, including vitamins A, C, and K, as well as minerals like iron and potassium. A 1/2 cup (30 grams) of fresh, chopped parsley provides an impressive 547% of the Reference Daily Intake (RDI) for vitamin K, 53% for vitamin C, and 108% for vitamin A (5).
Beyond its nutritional profile, parsley contains powerful antioxidants such as flavonoids (including myricetin and apigenin) and carotenoids (like beta-carotene and lutein). These compounds help combat oxidative stress, which is linked to chronic diseases such as heart disease and cancer (6). Additionally, parsley has been traditionally used to alleviate symptoms of indigestion and bloating.
Tip: To preserve the potency of parsley’s essential oils, store fresh sprigs in a damp paper towel inside a sealed plastic bag in the refrigerator. This method can extend their freshness for up to two weeks.
Culinary Uses:
- Tabbouleh: Mix chopped parsley with bulgur wheat, tomatoes, cucumbers, mint, and lemon juice for a refreshing Middle Eastern salad.
- Pesto: Blend parsley with nuts, garlic, lemon juice, and olive oil to create a vibrant green pesto, perfect for pasta or as a sandwich spread.
- Garnish: Use fresh parsley as a garnish for soups, stews, and grain bowls to add a burst of colour and freshness.
Lavender: The Calming Herb
Lavender (Lavandula angustifolia) is a fragrant herb known for its calming effects, aiding in stress reduction and promoting better sleep. Its essential oil contains compounds such as linalool and linalyl acetate, which have been shown to reduce anxiety and reduce blood pressure (7).
Beyond its mood-enhancing properties, lavender has antimicrobial effects, making it useful in treating minor burns and insect bites. Additionally, lavender has been traditionally used to alleviate symptoms of anxiety and insomnia (8).
Tip: To enjoy lavender’s calming effects, add a few drops of lavender essential oil to a diffuser before bedtime. This can help create a relaxing atmosphere conducive to sleep. If you want to use lavender as a cooking or cake-decorating herb, be sure it’s designated as culinary grade. Start out with a small amount; lavender can overpower a dish if you use too much.
Culinary Uses:
- Desserts: Incorporate dried lavender into baked goods like cookies, cakes, or scones for a floral note.
- Infused Syrups: Create a lavender-infused simple syrup to sweeten beverages like lemonade, iced tea, or cocktails.
- Salads: Add a few lavender buds to salads, especially those with fruits like strawberries or citrus, for a unique flavour profile.
Mint: The Digestive Soother 
Mint (Mentha) is excellent for soothing digestive discomforts, such as indigestion and nausea. Its menthol content provides a cooling effect and can relieve headaches. Mint has been traditionally used to alleviate symptoms of irritable bowel syndrome (IBS) and to promote digestion.
Additionally, mint contains compounds that may help improve brain function and reduce stress (9). Its antioxidant properties contribute to overall health and well-being.
Tip: To preserve mint’s freshness, store sprigs upright in a glass of water in the refrigerator, covering the top loosely with a plastic bag. Change the water every couple of days to keep it fresh.
Culinary Uses:
- Smoothies: Blend fresh mint leaves into fruit smoothies for a refreshing twist.
- Salads: Add chopped mint to salads, particularly those with watermelon, cucumber, or citrus fruits, for a burst of flavour.
- Dips: Mix chopped mint into plant-based yogurt or hummus for a refreshing dip.
By incorporating these herbs into your plant-based diet, you can enjoy their unique flavours while reaping their numerous health benefits.
About the author: Candace Coughlan is a culinary nutrition health coach. Candace runs workshops and weekend retreats designed to get you on the path to health and wellness, live on purpose and thrive!
Integrating healthy nutrition practices along with those that enrich the mind, body and soul. With a keen focus on connecting back to nature, stepping out of your comfort zone and bringing adventure into your everyday life.
References:
Hussain SM, et al. (2021). Cognition enhancing effect of rosemary (Rosmarinus officinalis) in lab animal studies: a systematic review and meta-analysis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8851910/
Vassiliou et al.(2023) Anti-Inflammatory and Antimicrobial Properties of Thyme Oil and Its Main Constituents. https://pmc.ncbi.nlm.nih.gov/articles/PMC10138399/
Hamidpour et al.(2014) Chemistry, Pharmacology, and Medicinal Property of Sage (Salvia) to Prevent and Cure Illnesses such as Obesity, Diabetes, Depression, Dementia, Lupus, Autism, Heart Disease, and Cancer https://pmc.ncbi.nlm.nih.gov/articles/PMC4003706/
Chroho et al.(2024). Carvacrol and Thymol Content Affects the Antioxidant and Antibacterial Activity of Origanum compactumand Thymus zygis Essential Oils. https://pmc.ncbi.nlm.nih.gov/articles/PMC10885931/
Mahmood S, Hussain S, Malik F. (2014). Critique of medicinal conspicuousness of Parsley(Petroselinum crispum): a culinary herb of Mediterranean region.
https://pubmed.ncbi.nlm.nih.gov/24374449/
Opara EI, Chohan M (2022). Culinary herbs and spices: their bioactive properties, the contribution of polyphenols and the challenges in deducing their true health benefits
https://pubmed.ncbi.nlm.nih.gov/25340982/
Batiha et al.(2023). A review of the bioactive components and pharmacological properties of Lavandula species.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10079719/
Koulivand et al. (2013). Lavender and the nervous system. https://pmc.ncbi.nlm.nih.gov/articles/PMC3612440/v
Kennedy et al.(2018) Volatile Terpenes and Brain Function: Investigation of the Cognitive and Mood Effects of Mentha × Piperita L. Essential Oil with In Vitro Properties Relevant to Central Nervous System Function. https://pmc.ncbi.nlm.nih.gov/articles/PMC6116079/
