Rosemary

Rosemary is a fragrant evergreen herb native to the Mediterranean. It is used as a culinary condiment, and for its potential health benefits.  The herb has been hailed since ancient times for its medicinal properties. Rosemary was traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote hair growth.

Rosemary is a culinary staple, however it is pungent and can be one of those things that you either love or hate.  You will learn to use it carefully and its versatility means you can use it in a wide variety of dishes; from chicken,  lamb, bread and soups, to braises and sauces and even in oily fish!

Rosemary has needle-like leaves that can be tough, even after they have been cooked for a long time, so it’s a good idea to remove the leaves from their stems and mince them before adding them to a dish.  If you have texture issues, as I do, you can pack a tea ball with fresh leaves and infuse that into sauces.  Place a whole sprig whilst braising or in soups and stews and remove before serving.

The medicinal uses of Rosemary have been praised for centuries, but scientific research has only recently corroborated these claims. Initial research affirms rosemary as an important addition to the diet, as it contains a wide variety of nutrients that are essential for health.

Health Benefits  [1] 

Rosemary is high in Manganese, an essential nutrient for metabolic health. Manganese also helps the body to form blood clots, allowing injuries to heal faster.

Rosemary has a number of additional health benefits, including:

Potentially Reduced Risk of Cancer

Rosemary contains Carnosic acid, a compound known for its powerful antioxidant properties. Studies have found that
Carnosic acid can slow the growth of cancer cells in the body and even lower the risk of developing tumours.

Immune System Support

Studies have shown that the Carnosic and Rosmarinic acids in rosemary have powerful antibacterial, antiviral, and antifungal properties. Consuming rosemary regularly can potentially help lower the risk of infection and help the immune system fight any infections that do occur.

Stress Reduction

Although more research is needed, preliminary studies indicate that rosemary has a positive impact on reducing anxiety and stress. In a randomized trial conducted on university students, rosemary was found to improve the students’ sleep quality and lower their anxiety levels when compared with a placebo.

Improved Memory and Concentration

Rosemary has been used for centuries as a memory aid, and studies in aromatherapy using rosemary have corroborated some of these claims. One study found significant improvements in cognitive performance within 20 minutes of inhaling rosemary essential oil.

Rosemary is a perennial plant. Keep it pruned if you want it to get bushier and thicker, and make sure you prune the blossoms if it starts blooming- the flowers taste wonderful mixed in a big green salad, though use sparingly.

Fresh vs Dried?  Both should have a place in your kitchen. But remember, the leaves are spiky and can leave “bits” in your mouth if not cooked out long enough.