Market Fresh Finds: Turn over a new flavor leaf with cilantro

If you like the flavor of salsa served in Mexican restaurants, you will love cilantro. The leaves have an instantly recognizable fragrance when you cut them that fills a room. Sometimes called Chinese parsley, cilantro has a distinctive aroma and flavor that is also part of the Caribbean and Asian food traditions, lending flavor to reca?to, salsas, curries, salads, chutneys, herbed butters, and meat marinades.

All the parts of the plant are edible, but the fresh leaves and dry seeds are most often used in cooking. Cilantro looks like flat leaf Italian parsley, but the leaves are thinner. It grows quickly in the cool weather of spring and fall, creating a rosette of lacy leaves. When the weather gets warm, the plants send up a long, lanky flower stalk bearing flat umbels of white or pinkish blossoms, which later produce coriander seeds. The coriander seeds have a lemony citrus flavor when crushed that has been described as warm, nutty, spicy and orange. Coriander’s flavor makes it the perfect complement for pickling, sausages and breads, and it is one of the central spices in garam masala.

Cilantro is low in saturated fat and cholesterol. Its caloric value is nearly nonexistent. It is a good source of dietary fiber, vitamins A, C, E, K and calcium, iron, potassium and magnesium. Just 1/2 cup of fresh cilantro provides 270 IU of vitamin A and 16 percent of the daily value recommended for vitamin K.

The vitamin K and calcium content of cilantro helps build strong bones, teeth and hair. Cilantro is considered the “anti-diabetic” plant in some parts of Europe. Research has shown that it may lower cholesterol and blood pressure.

When purchasing cilantro, check for leaves that have a bright green color with no yellow spots and no evidence of wilting. Also, it is best to use fresh cilantro in cooking since it does not dry well. Add the washed, chopped leaves in the final minutes of cooking for maximum flavor. Cilantro blends well with mint, cumin, chives, garlic and marjoram.

Store cilantro by freezing the leaves in cubes of water or oil. You can also freeze the sprigs of the plant by washing, patting dry and storing in a freezer plastic bag. However, do not store cilantro in oil at room temperature. Homemade mixtures of garlic or fresh herbs in oil have been linked to botulism.

The seeds of the cilantro plant can be harvested by clipping the brown, round, seed heads and placing them upside down in a paper bag. In a few days, the round husks will dry and split in two, dropping the edible seed inside the sack. Store coriander seeds in a cool cabinet or in the refrigerator. You can grind the seeds and store in the same way.

Keep fresh cilantro in the refrigerator by cutting the cilantro stems and placing in water like a bouquet. Remove any leaves below the water line and slip a plastic bag over the leaves. Place the jar in the refrigerator. Change the water regularly. Stems should last at least 3 weeks. You can also wrap stems in a barely damp paper towel and tuck into a plastic bag or container. Store in refrigerator and use within 7 to 10 days.

If you want to substitute dried cilantro in cooking the ratio is: 3 teaspoons fresh = 1 teaspoon dried.

Be creative in your seasoning and cooking. Add cilantro leaves or crushed coriander seeds to your favorite recipe. The flavors and aromas will definitely be worth it. For additional cilantro recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://ext100.wsu.edu/clark/?p=8163.

The FINI Fresh Match program provides help to SNAP consumers to purchase more fruits and vegetables at local farmers markets. Find out more at: www.clark.wa.gov/public-health/snap-farmers-markets.

Jean Overbay is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation and food safety information visit http://ext100.WSU.edu/clark/?p=1134. Have questions? Call MFP Helpline: 360-397-6-6- ext.5366, or join the Facebook Discusssion Group “WSU Home Food Preservers- Clark County.”