1
![8 Recipes Featuring Spring Herbs (1) 8 Recipes Featuring Spring Herbs (1)](https://i0.wp.com/images.everydayhealth.com/images/recipes/expert-tested-ways-to-enjoy-cottage-cheese-even-if-you-hate-it-04-veggie-dip-1440x810.jpg)
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Garlic and Herb Veggie Dip
Everyone loves vegetable dip. But many traditional recipes are high in calories and unhealthy fats while low in key nutrients, notes the USDA. Not so with this veggie option! By using cottage cheese as the base, it packs 11 gof protein per serving. This appetizer or snack star isguaranteed to appeal to cottage cheese lovers and naysayers alike.
contains Dairy
5.0 out of 8 reviews
SERVES
4
CALORIES PER SERVING
69
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1½ cups plain, low-fat cottage cheese
1 lemon, juiced
¼ tsp kosher salt
1 pinch freshly ground black pepper
1 small clove garlic (or ½ of a regular clove)
2 tbsp chopped fresh dill
2 tbsp chopped fresh chives
3 tbsp low-fat milk (plus more as needed to adjust thickness)
Directions
1 Place cottage cheese, lemon juice, salt, pepper, and garlic in a blender or food processor. Blend until smooth, about 1 minute.
2 Add dill, chives, and milk and pulse until herbs are well choppedbut not completely blended in, about five times. Serve alongside your favorite veggies.
Nutrition Facts
Amount per serving
calories
69
total fat
2g
saturated fat
0.8g
protein
11g
carbohydrates
5g
fiber
0.1g
sugar
3.9g
added sugar
0g
sodium
300mg
TAGS:
Dairy, Gluten-free, Low-Fat, Vegetarian, Snack
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2
![8 Recipes Featuring Spring Herbs (2) 8 Recipes Featuring Spring Herbs (2)](https://i0.wp.com/images.everydayhealth.com/images/recipes/ways-to-use-potatoes-that-are-actually-good-for-you-04-potato-salad-1440x810.jpg)
Alamy
Herbed Potato Salad
Potato salad often contains mayo, which is high in calories, sodium, and saturated fat, per the U.S. Department of Agriculture (USDA). But this version swaps in olive oil, which is rich in healthy monounsaturated fats that may lower heart disease risk, research says. The potatoes are cooked, then cooled, turning some of the starch into resistant starch, according to a study. Resistant starch can be difficult to digest and has fewer calories and carbohydrates than regular starch, per a different study.
4.3 out of 7 reviews
SERVES
6
CALORIES PER SERVING
156
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 lb new potatoes (aka baby potatoes), halved
2 tbsp extra-virgin olive oil
¼ cup white wine vinegar
1 tbsp Dijon mustard
¾ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup red onion, diced
3 tbsp capers
2 tbsp fresh dill, chopped
2 tbsp fresh basil or parsley, chopped
Directions
1 Place potatoes in a large stockpot full of cold water. Bring to a boil over medium-high heat. Cover and cook until potatoes are easily pierced with a fork, about 12–15 minutes. Drain and cool.
2 In a small bowl, whisk together oil, vinegar, mustard, salt, and pepper. Pour over potatoes and toss gently to coat.
3 Top with onion, capers, dill, and basil, and serve.
Nutrition Facts
Amount per serving
Serving sizeAbout 1⅓ cups
calories
156
total fat
5g
saturated fat
0.6g
protein
3g
carbohydrates
29g
fiber
3g
sugar
0g
sodium
350mg
TAGS:
Gluten-free, Side Dish, Vegan, Vegetarian
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3
![8 Recipes Featuring Spring Herbs (3) 8 Recipes Featuring Spring Herbs (3)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-with-spring-herbs-green-goddess-dressing-1440x810.jpg)
Adobe Stock
Homemade Green Goddess Dressing
Green Goddess dressing gets its name and bright flavor from the green herbsit contains. In this version, Greek yogurt stands in for less-healthy ingredients such as mayonnaise and full-fat sour cream — both of which are higher in unhealthy saturated fat according to the USDA. As abonus, the Greek yogurt adds a natural tang to your dish.
contains Dairy
4.7 out of 7 reviews
SERVES
4
CALORIES PER SERVING
24
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
½ cup low-fat plain Greek yogurt
½ cup assorted fresh herbs (dill, basil, cilantro, parsley)
1 clove garlic
½ tsp kosher salt
¼ tsp freshly ground black pepper
Directions
1 In a blender, combine Greek yogurt, herbs, garlic, salt, and pepper. Blend until smooth, about 30 seconds. Serve over a salad or as a dip.
Nutrition Facts
Amount per serving
Serving size3 tbsp
calories
24
total fat
1g
saturated fat
0.4g
protein
3g
carbohydrates
2g
fiber
0.1g
sugar
1.1g
added sugar
0g
sodium
151mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Low-Calorie, Low-Fat, Quick & Easy
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4
![8 Recipes Featuring Spring Herbs (4) 8 Recipes Featuring Spring Herbs (4)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-with-spring-herbs-watermelon-basil-frozen-drink-1440x810.jpg)
Adobe Stock
Watermelon Strawberry Basil Slushie
Basil does not just belong on pizza. Though it is well-known in Italian cooking, this highly versatile herb works well with plenty of other flavors, including watermelon. Fresh basil provides one of the highest levels of the plant pigments beta-carotene, lutein, and zeaxanthin compared to other herbs, past research. These pigments have been shown to support eye health, among other things.
5.0 out of 6 reviews
SERVES
6
CALORIES PER SERVING
42
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
4 cups watermelon, chunks (about ¼ of large watermelon)
2 cup strawberries, fresh or frozen
10 (sweet) basil leaves
2 cups ice cubes
Directions
1 Add all ingredients to a blender and blend on high until smooth, about 1 to 2 minutes.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
42
total fat
0.2g
saturated fat
0g
protein
1g
carbohydrates
11g
fiber
1.3g
sugar
9g
added sugar
0g
sodium
1mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Family-Friendly, Quick & Easy, Beverage
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5
![8 Recipes Featuring Spring Herbs (5) 8 Recipes Featuring Spring Herbs (5)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-with-spring-herbs-chimichurri-1440x810.jpg)
Adobe Stock
Cilantro Mint Chimichurri
Chimichurri is a sauce traditionally served over grilled meats that originated in Argentina and Uruguay and is made of parsley and olive oil, according to Allrecipes. This variation mixes it up with cilantro and mint. Cilantro leaves may offer heart protective benefits according to a review published in Molecules in December 2021. Try this herby sauce on top of any animal or plant protein or grilled veggies, or use it as dip.
5.0 out of 2 reviews
SERVES
8
CALORIES PER SERVING
89
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
2 ½ cups fresh cilantro
¾ cup fresh mint leaves
5 garlic cloves
Juice of 2 limes
3 tbsp red wine vinegar
⅓ cup extra-virgin olive oil
1 small red chile or jalapeno (optional)
⅛ tsp kosher salt (optional)
⅛ tsp freshly ground black pepper (optional)
Directions
1 Place all ingredients into a food processor and process on high for about 1-2 minutes until mixture is smooth.
Nutrition Facts
Amount per serving
Serving size2 tbsp
calories
89
total fat
9g
saturated fat
1.3g
protein
0g
carbohydrates
2g
fiber
0.4g
sugar
0.3g
added sugar
0g
sodium
4mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, Low-Carbohydrate, Anti-Inflammatory, Quick & Easy, Ketogenic Diet, Paleo Diet, Whole30 Diet
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6
![8 Recipes Featuring Spring Herbs (6) 8 Recipes Featuring Spring Herbs (6)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-with-spring-herbs-green-gazpacho-with-olive-oil-1440x810.jpg)
Adobe Stock
Green Gazpacho
While traditional gazpacho is tomato-based, this variation uses cucumbers, yogurt, and fresh herbs for an extra-chill bowl. Almost as refreshing? This no-cook soup can be whipped up in just 1 minute. Persian cucumbers are smaller, mostly seedless, and have thinner skin than other kinds, so they don’t need to be peeled. At 96 percent water, according to USDA data, they’re also super hydrating.
contains Dairy
4.8 out of 6 reviews
SERVES
4
CALORIES PER SERVING
161
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
5 min
TOTAL TIME
1 hr 5 min
Ingredients
5 Persian cucumbers (peel on)
1 cup water
1 avocado
½ cup plain non-fat Greek yogurt (or cottage cheese)
½ cup fresh mint leaves
¼ cup parsley (optional)
2 tbsp extra virgin olive oil
1 clove garlic
1 tbsp lemon juice
Dried mint, garnish (optional)
Directions
1 Place all ingredients in a blender, blend on high for 1-2 minutes until smooth. Chill for at least 1-2 hours before serving.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
161
total fat
12g
saturated fat
1.7g
protein
5g
carbohydrates
9g
fiber
4g
sugar
3.8g
added sugar
0g
sodium
18mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Low-Sodium, Low-Carbohydrate, Anti-Inflammatory, Lunch, Dinner, Side Dish, Appetizer
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7
![8 Recipes Featuring Spring Herbs (7) 8 Recipes Featuring Spring Herbs (7)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-with-spring-herbs-blackberry-galette-1440x810.jpg)
Jane Vershinin/Adobe Stock
Blackberry Thyme Galette
This sweet and savory galette looks complex, but it's quick to put together by using refrigerated pie crust and could be served as an appetizer or dessert. Thyme has a strong flavor that is slightly woodsy, complex and, according to Garden and Home, heightens the sweetness of fruit. Thyme has a phytonutrient called thymol that may help reduce inflammation and relieve a cough, according to research.
contains Dairy, Wheat, Eggs
5.0 out of 1 reviews
SERVES
12
CALORIES PER SERVING
116
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
1 9-inch refrigerated pie crust
2 cups blackberries, divided
2 tbsp sugar
1 tbsp fresh thyme leaves, plus additional for garnish (or 1 tsp dried thyme)
1 tsp cornstarch
4 oz (light) brie cheese, thinly sliced
1 egg, beaten
Directions
1 Preheat the oven to 425 degrees F and line a baking sheet with parchment paper.
2 In a medium bowl, toss together 1 cup blackberries, sugar, thyme, and cornstarch.
3 Unroll pie crust and arrange brie in the center of the crust, then add blackberry mixture on top, leaving a 2-inch border around the edge. Gently pull the edges of the crust over the filling, fold and press into place.
4 Brush the crust with egg and bake for 15 minutes until the crust is golden brown (and the filling looks bubbly). Cool. Garnish with remaining blackberries and thyme, if desired.
Nutrition Facts
Amount per serving
Serving size1 slice
calories
116
total fat
6g
saturated fat
2.8g
protein
4g
carbohydrates
13g
fiber
1.2g
sugar
3.2g
added sugar
2.1g
sodium
160mg
TAGS:
Dairy, Wheat, Eggs, Vegetarian, Family-Friendly, Appetizer
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8
![8 Recipes Featuring Spring Herbs (8) 8 Recipes Featuring Spring Herbs (8)](https://i0.wp.com/images.everydayhealth.com/images/recipes/recipes-with-spring-herbs-herb-crusted-salmon-1440x810.jpg)
Rosa M. Reynoso Robiou/iStock
Rosemary-Crusted Salmon
Rosemary may inhibit the formation of harmful carcinogens when grilling meats or fish at high temperatures. Researchers found by adding rosemary to the surface of proteins, harmful toxins were reduced by up to 100 percent. Rosemary also has anti-inflammatory benefits, and salmon is rich in anti-inflammatory fats. This dish has a slight woodsy aroma from the rosemary which masks the fishy smell of salmon.
contains Wheat, Fin fish
5.0 out of 3 reviews
SERVES
4
CALORIES PER SERVING
304
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
10 min
TOTAL TIME
20 min
Ingredients
¾ cup panko breadcrumbs, preferably whole wheat
2 cloves garlic, minced
3 tbsp fresh rosemary (or 3 tsp dried)
2 tbsp dijon mustard
1 lb salmon filet
Lemon wedges (optional)
Fresh rosemary, for garnish (optional)
Directions
1 In a small mixing bowl, stir together breadcrumbs, garlic, and rosemary.
2 Brush salmon with mustard and press panko mixture into mustard to coat fish.
3 Preheat a gas grill or grill pan to medium-high heat. Grill salmon for about 10 minutes, depending on thickness and desired doneness. If breading starts to turn too dark brown, cover with foil until salmon is fully cooked. (Alternatively: broil in the oven for 10-15 minutes). Squeeze on lemon juice and garnish with extra rosemary, if using.
Nutrition Facts
Amount per serving
Serving size4 oz
calories
304
total fat
15g
saturated fat
3.5g
protein
26g
carbohydrates
13g
fiber
2g
sugar
0.6g
added sugar
0.6g
sodium
276mg
TAGS:
Wheat, Fin fish, Diabetes-Friendly, Heart-Healthy, Mediterranean, High-Protein, Low-Carbohydrate, Anti-Inflammatory, Quick & Easy, Dinner