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How I Got Myself to Eat Cilantro

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Of all the bright green herbs out there, cilantro -- the fresh, leafy stalks of the coriander plant -- may be the most polarizing. The millions who love cilantro pile it on soups, salsas, wraps, and roll-ups. And the people who hate it really hate it.

"I couldn't get it out of my mouth fast enough," says Rebecca Rose, a life insurance case manager in Huntington, NY. Rose's first cilantro moment came at a restaurant when she was a teenager. "I scooped up a chip full of pico de gallo, took a bite, and basically freaked out."

For years, Rose was on cilantro high alert, carefully avoiding the herb, which she called "The Great Parsley Pretender." Finally, she decided to give it another try. "I love, love, love avocados. And my favorite guacamole-making restaurant includes cilantro in the guac. I think that's what converted me."

Today Rose not only tolerates the herb, she seeks it out. "My mom always said, 'Your tastes change. You might not like something today that you'll like farther down the road.'" And cilantro-wise? "She was right!"

Cooking With Cilantro

Cilantro adds fresh, lemony, bright, and spicy flavors as well as earthy undertones to Asian soups, spring rolls, salads, Southwestern dips, salsas, stews, and sandwiches. Pulsing cilantro into dips or pestos tames the herb's scent somewhat, making it more approachable for a wider audience.

Cilantro is a source of iron, magnesium, and manganese. The herb is super-low in calories (only 1 calorie per quarter-cup) and super-high in a long list of plant-based nutrients called phytochemicals, including limonene, camphor, and quercetin. These compounds, abundant in vegetables and fruit and in cilantro's essential oils, are powerful antioxidants, which help the body fight disease and aging.

Fresh cilantro leaves may also be a natural antibiotic: Studies show a compound called dodecenal in the leaves may be as effective as a commonly used antibiotic drug at killing salmonella. To get the most out of these benefits, eat cilantro when it's fresh and vibrantly deep green. Leaves should be crisp and spot-free.

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Cilantro Recipes

Cilantro-Spiked Guacamole

Combine one or two thin slices of jalapeño pepper with 1/4 cup fresh cilantro leaves (bottom of stems removed), 2 ripe avocados (pitted and peeled), 1/4 teaspoon salt, 1/2 teaspoon ground cumin, the juice of one lime, and 1/2 cup water in food processor.

Pulse/blend until smooth.

Mix in 3 tablespoons chopped white or red onion, and serve with fresh veggies or baked tortilla chips for dipping.

Cilantro Pesto

Combine 1 bunch of very fresh cilantro (bottom of stems removed) with four cloves of garlic, 1/4 cup grated Parmigiano-Reggiano cheese, 1 slice jalapeño pepper (or 1/2 teaspoon red chili flakes), and 1/2 cup toasted pine nuts or blanched almonds in a food processor.

Pulse. With motor running, slowly pour in 1/2 cup extra-virgin olive oil. Add 1 tablespoon lime juice, and blend.

Mix in sea salt to taste, and toss with 6 to 8 servings of your favorite prepared whole-grain pasta.

WebMD Magazine - Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD on January 09, 2014

Sources

SOURCES:

U.S. Department of Agriculture: “National Nutrient Database for Standard Reference.”

Grotto, D. 101 Foods That Could Save Your Life, Bantam Books, 2007.

Ensminger, A. Food for Health: A Nutrition Encyclopedia, Pegasus Press, 1986.

Kubo, I. Journal of Agricultural and Food Chemistry, 2004.

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