Dill: Weeds & Seeds, It's All Good

Dill weed, which you can use fresh or dried, is a wonderful addition to many dishes.  The seeds are also used as a spice - similar to caraway seeds, they're strong and flavorful.


We've heard for years that fruits and vegetables contain anti-oxidants that fight free radicals which do damage to our bodies.  Coming into the limelight are the properties of herbs, and how they, too, contain antioxidants.  So what about dill?

Dill leaves and seeds contain many essential "volatile" oils that actively help neutralize carcinogens such as  smoke, which helps in protecting you against cancer.  Dill is an appetizer, and the oils are natural stimulants, which is why it is often used in recipes.  The stimulant properties can even activate the secretion of enzymes and hormones that have calming effects, helping you sleep.  The anti-oxidant properties help fight infection and fungus, and promote good digestion.  Fresh dill is an excellent source of vitamin-C, vitamin-A, beta carotene, folic acid, riboflavin and niacin.  Dill weed is also a good source of minerals like potassium (helps control heart rate and blood pressure), calcium, manganese, iron, and magnesium.

Fresh is best, just like with everything else, however dill doesn't last long once it's picked.  It's easy to grow if you have very warm summers, so grow it and cut those lovely, wispy sprigs when you need them.  You can buy it in grocery stores almost year round now, too, although that can get expensive because it only lasts a few days in the refrigerator.

Try it in these foods:

Bread - add a little to your bread machine recipe for white or wheat bread
Butter - mix in some dill, then use the butter on bread, vegetables, or meat
Ranch dressing or dip - usually we buy ranch dip or dill dip, but try combining the dill with ranch - it's a great flavor
Vegetables - dress up plain cooked veggies with a little dill to add a slightly tangy taste
Fish - great mixed with butter or mayonnaise then brushed on the fish before baking 
Shrimp salad - add a little dill to the traditional mixture of shrimp, mayonnaise, green onion, and celery.  
Tuna salad - also add a little cilantro, and substitute a little ranch dressing for the mayo - yum
New potatoes with butter
Potato salad
Deviled eggs
Pasta salad


Now for a recipe that calls for fresh dill - yum!


Grilled Chicken Salad with Dill Ranch 


(Marinade)
1/2 cup apple cider vinegar
1/4 cup soy sauce
1/4 cup olive oil 
2-3 cloves fresh garlic, pressed or minced
3-4 (1 1/4 - 1  1/2 lbs) skinless, boneless chicken breasts, pounded or butterflied to 1/2 in. thickness


1 cup prepared ranch veggie dip
1 tbsp. chopped fresh dill
1 cup chopped celery
1/4 cup chopped scallions
1 lg. Granny Smith apple, cored and chopped
1/2 cup chopped walnuts or pecans
1/2 cup dried cranberries or cherries
Salt and pepper to taste


Make marinade by mixing apple cider vinegar, soy sauce, olive oil and garlic in medium bowl.  Add chicken breast and marinate for 30 minutes.  Grill on lightly oiled, preheated outdoor grill on medium-high heat, about 4-5 minutes per side until meat is firm and juices are clear (no pink inside).  Allow to cool, then chop.  Mix remaining ingredients in bowl, add chopped chicken.  Check seasonings, add a little salt and pepper if needed.  Depending on the ranch dressing you use, you might not need to add any.  Tastes best if allowed to chill 2 hours before serving.  Serve on a bed of greens or on pita as a wrap.


Tip:  if you have leftover cooked chicken from another recipe or prefer the taste of poached chicken, this recipe can be made eliminating the marinade and grilling, substituting about 3 cups of chopped chicken.

Herbs, Wonderful Herbs

Every eating plan these days seems to point to the same thing - eat more fruits and vegetables, whole grains, and lean protein, eat more fish and less beef, avoid white, refined starches and sugars, and use olive or canola oil moderately.  In order to do that and not get bored, we need flavor.  It just makes sense to experiment with fresh and dried herbs, and sometimes you can hit on combinations that make you wonder why you never tried it before.  Plus, it's great fun experimenting!

Let's take dill weed.  I once read that dill was good in a variety of things, including eggs.  Eggs?  Yuck.  Or so I thought.  But here is how I found out how good it really is.  I was making an easy fish dinner (more on that later) that contained dill.  Then, as I often do, I grabbed all of the fresh vegetables out of my refrigerator that I could find - some zucchini, broccoli, celery, cauliflower and carrots.  Usually green pepper (or red, or yellow) is good too.  I chopped up some onion, sauteed it with some fresh garlic in a little olive oil, and added the chopped vegetables for a stir-fry.  I seasoned it with Nature's Seasons (Morton's had better never stop making that), and then since I was using dill on my fish, I added some dried dill weed to the vegetables.  It was GREAT and really complemented the fish.  A couple of days later I was making eggs for breakfast, so, trying to be healthy I decided to scramble them with some of the leftover vegetables.  I heated the veggies in a tiny bit of butter, added two scrambled eggs and a diced piece of American cheese, and cooked until the eggs were set.  No kidding, the dilled vegetables in the eggs were DELICIOUS!

In my next blog I will tell you about the health benefits of dill, but here's the easy recipe for the fish with dill, given to me by Susan, whose friend, Jan, makes her cod this way.

Baked Cod with Dill (Edited version)

1 lb. fresh cod fillets
2 tbsp. olive oil
1 tbsp. Dijon mustard
2 tbsp. lime juice
1 tsp. dried dill weed

Preheat oven to 350⁰. Combine olive oil, mustard and lime juice into a thin paste.  Place the fish fillets on a lightly oiled baking pan, then sprinkle the dill over the fillets.  Bake in oven approximately 14 minutes, until fish is cooked through and flaky.  Serves 3.