Rosemary

Rosemary Overview

Rosemary (Rosmarinus officinalis) is a fragrant herb native to the Mediterranean region, known for its needle-like leaves and robust flavor. It is commonly used in cooking, particularly for seasoning meats, soups, and stews. Apart from its culinary uses, rosemary is also valued for its health benefits and aromatic properties.

Nutritional Value of Rosemary (per 100g):

• Calories: 131 kcal
• Carbohydrates: 20.7 g
• Fiber: 14.1 g
• Protein: 3.3 g
• Fat: 5.9 g
• Vitamin C: 21 mg (23% of the daily recommended intake)
• Vitamin A: 296 µg (33% of the daily recommended intake)
• Calcium: 268 mg (27% of the daily recommended intake)
• Iron: 6.2 mg (34% of the daily recommended intake)

Health Benefits of Rosemary:

1. Antioxidant Properties: Contains compounds that help combat oxidative stress.
2. Anti-Inflammatory: Can help reduce inflammation in the body.
3. Digestive Aid: Promotes healthy digestion and can relieve indigestion.
4. Cognitive Boost: May enhance memory and concentration.
5. Hair Health: Traditionally used to promote hair growth and improve scalp health.

How to Eat Rosemary:

• Fresh: Chopped and added to salads or dishes for flavor.
• Dried: Used in seasoning blends, marinades, or sprinkled on roasted vegetables.
• Infused: Used to flavor oils, vinegars, or teas.

Recipes Using Rosemary

Indian Recipes

1. Rosemary Chicken Tikka

• Ingredients:
  • Chicken breast: 500g, cubed
  • Fresh rosemary: 2 tbsp, chopped
  • Yogurt: 1 cup
  • Ginger-garlic paste: 1 tbsp
  • Red chili powder: 1 tsp
  • Lemon juice: 1 tbsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. In a bowl, mix yogurt, ginger-garlic paste, red chili powder, lemon juice, chopped rosemary, salt, and oil.
  2. Add chicken cubes, coat well, and marinate for at least 2 hours.
  3. Preheat the grill and cook the chicken until cooked through and slightly charred.

2. Rosemary Lentil Curry

• Ingredients:
  • Lentils (any variety): 1 cup
  • Fresh rosemary: 2 tsp, chopped
  • Onion: 1, chopped
  • Tomato: 1, chopped
  • Ginger-garlic paste: 1 tsp
  • Turmeric powder: 1/2 tsp
  • Coconut milk: 1 cup
  • Oil: 2 tbsp
  • Salt: to taste
• Method:
  1. Heat oil in a pot; sauté onions until golden.
  2. Add ginger-garlic paste and cook until fragrant.
  3. Stir in lentils, chopped tomatoes, turmeric, and salt; add water and cook until lentils are tender.
  4. Add chopped rosemary and coconut milk; simmer for 5 minutes before serving.

3. Rosemary Vegetable Pulao

• Ingredients:
  • Basmati rice: 1 cup
  • Mixed vegetables (carrots, peas, beans): 1 cup, chopped
  • Fresh rosemary: 1 tbsp, chopped
  • Onion: 1, sliced
  • Ginger: 1-inch piece, grated
  • Oil: 2 tbsp
  • Salt: to taste
  • Water: 2 cups
• Method:
  1. Heat oil in a pan; add sliced onion and ginger; sauté until translucent.
  2. Add mixed vegetables and chopped rosemary; cook for a few minutes.
  3. Stir in rinsed rice, salt, and water; bring to a boil.
  4. Cover and simmer until rice is cooked; fluff with a fork before serving.

4. Rosemary Potato Wedges

• Ingredients:
  • Potatoes: 4, cut into wedges
  • Fresh rosemary: 2 tbsp, chopped
  • Olive oil: 3 tbsp
  • Garlic powder: 1 tsp
  • Salt: to taste
• Method:
  1. Preheat the oven to 425°F (220°C).
  2. In a bowl, toss potato wedges with olive oil, chopped rosemary, garlic powder, and salt.
  3. Spread on a baking sheet and roast for 30-35 minutes until golden and crispy.

5. Rosemary and Spinach Paratha

• Ingredients:
  • Whole wheat flour: 2 cups
  • Fresh spinach: 1 cup, chopped
  • Fresh rosemary: 1 tbsp, chopped
  • Salt: to taste
  • Water: as needed
  • Ghee or oil: for cooking
• Method:
  1. In a bowl, mix flour, chopped spinach, chopped rosemary, and salt.
  2. Gradually add water to form a dough; let it rest for 15 minutes.
  3. Divide into balls, roll out into flat circles, and cook on a hot griddle until golden brown.

Non-Indian Recipes

1. Rosemary Garlic Bread

• Ingredients:
  • Bread: 1 loaf
  • Fresh rosemary: 2 tbsp, chopped
  • Garlic: 4 cloves, minced
  • Butter: 1/2 cup, softened
  • Salt: to taste
• Method:
  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, mix softened butter, minced garlic, chopped rosemary, and salt.
  3. Spread the mixture on the bread and wrap in foil.
  4. Bake for 15-20 minutes until warm and fragrant.

2. Rosemary Lemon Chicken

• Ingredients:
  • Chicken thighs: 500g
  • Fresh rosemary: 2 tbsp, chopped
  • Lemon juice: 2 tbsp
  • Olive oil: 2 tbsp
  • Salt and pepper: to taste
• Method:
  1. Preheat oven to 400°F (200°C).
  2. In a bowl, mix olive oil, lemon juice, chopped rosemary, salt, and pepper.
  3. Coat chicken thighs in the mixture and place them in a baking dish.
  4. Bake for 25-30 minutes until cooked through.

3. Rosemary Infused Olive Oil

• Ingredients:
  • Olive oil: 1 cup
  • Fresh rosemary: 4 sprigs
• Method:
  1. In a small saucepan, heat olive oil over low heat.
  2. Add rosemary sprigs and simmer for about 10 minutes.
  3. Let it cool; strain and store in a bottle.

4. Rosemary Roasted Carrots

• Ingredients:
  • Carrots: 500g, sliced
  • Fresh rosemary: 1 tbsp, chopped
  • Olive oil: 2 tbsp
  • Salt and pepper: to taste
• Method:
  1. Preheat the oven to 425°F (220°C).
  2. In a bowl, toss sliced carrots with olive oil, chopped rosemary, salt, and pepper.
  3. Spread on a baking sheet and roast for 25-30 minutes until tender.

5. Rosemary and Feta Stuffed Mushrooms

• Ingredients:
  • Button mushrooms: 12, stems removed
  • Feta cheese: 100g, crumbled
  • Fresh rosemary: 1 tbsp, chopped
  • Olive oil: 1 tbsp
  • Garlic: 1 clove, minced
• Method:
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, mix feta cheese, chopped rosemary, minced garlic, and olive oil.
  3. Stuff the mushroom caps with the mixture and place on a baking sheet.
  4. Bake for 15-20 minutes until golden.

Rosemary is a versatile herb that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!