Parsley

PARSLEY

The most common varieties of parsley are Italian flat-leaf parsley and curly parsley. The taste can be described as vibrant, bitter, astringent, and earthy with notes of celery, and parsley is indeed related to celery, both belonging to the same plant family called Umbelliferae, accompanied by coriander, dill, fennel and chervil, among others. 

Parsley has been named the most popular herb and is used in cuisines all over the world, added to dips, gravies, marinades, noodles, pastas, pestos, dressings, salads, soups, stocks, stews, stuffings, risottos and more. To mention a few, parsley is an important component in the South American condiment chimichurri, the Middle Eastern tabbouleh salad, as well as in the traditional French herb bundle called bouquet garni, used to give soups and stocks depth of flavor. 

Parsley is also a powerhouse of nutrition and healing properties, with impressive amounts of vitamins A, B, C and K. It is full of minerals including iron, zinc, calcium, magnesium selenium, iodine and folate. It is one of the most alkalizing herbs in existence, even able to compete with celery when it comes to its powerful amount alkaline minerals. Parsley also contains an essential oil called Eugenol, a healing compound with anesthetic, antiseptic, antiviral and anti-inflammatory properties. 

PH: Highly alkalizing

VOLUME Quiet/moderate

FLAVOR PAIRINGS 

Almonds, amaranth, apples, asparagus, artichokes, aubergine, avocado, basil, barley, bay leaves, beans, beetroot, bell peppers, broccoli, Brussels sprouts, bulgur, cabbage, cashews, capers, carrots, cassava, cauliflower, cayenne, celery, celeriac, chervil, chickpeas, chili, chives, cilantro, coconut aminos, coconut yogurt, corn, couscous, cucumber, cumin, daikon, fennel, flax seeds, edamame, garlic, ginger, green beans, hazelnuts, hemp seeds, herbs, jicama, kale, kohlrabi, leafy greens, lemon, lemon balm, lentils, lime, liquid aminos, macadamias, majoram, millet, mint, mushrooms, mustard, nama shoyu, nori, nuts, nut cheeze, nut cream nut milk, oil, olives, okra, onion, oranges, oregano, paprika, parsnip, peas, pepper, pili nuts, pine nuts, pistachios, potatoes, pumpkin, pumpkin seeds, quinoa, radish, rice, rosemary, rutabaga, scallions, sesame seeds, shallots, snow peas, spinach, sprouts, squash, sumac, sunflower seeds, swede, sweet potatoes, tarragon, taro, tahini, tamari, thyme, tofu, tomatoes, turmeric, vegan butter, vinegar, walnuts, zucchini

SELECTING 

Fresh, organic parsley is available year round in the produce section of most grocery stores or farmer’s markets. The main flavor difference between flat leaf parsley and curly parsley is that the latter is slightly more bitter.

Parsley is also available in dried form although the fresh leaves are far superior in both flavor and color. 

Beware that dried parsley is commonly irradiated. Food irradiation is a processing and preservation technique where food is exposed to doses of radiation from infrared light, microwaves or electromagnetic waves. During this procedure, the herb will loose vitamins, minerals and antioxidants. Also, irradiation forms toxic chemicals such as benzene and toluene, chemicals known to cause cancer. The best way to avoid irradiated food is to buy organic. Organic dried parsley leaves are available in health food shops and online. 

Online or at your local health food store you can also find parsley essential oil or extract. Add a few drops of parsley oil to food or drinks, but make sure it is food grade.

Root parsley (also known as Hamburg parsley or turnip-rooted parsley) is a variety of parsley cultivated mainly for its white carrot-shaped roots. While flat-leaf and curly parsley has been used for over 2,000 years, root parsley is only a few hundred years. 

HOW TO USE 

Dried and fresh parsley can not be used interchangeably. Whenever possible, choose fresh parsley since it’s a lot more flavorful and nutritious. Pick off the leaves and save the stems. Use the leaves whole or chopped, mixed in or sprinkled on your food right before serving. When cutting parsley, use a very sharp knife and a dry cutting board. Fresh parsley is best used raw or added at the end of cooking, as heat will diminish the flavor. A sprinkle of fresh parsley on top of your food is a really great way of adding flavor and upgrading the health benefits of any meal. Fresh, raw parsley is also a great breath freshener, known to reduce onion and garlic odor and cleanse the palate. 

The stems are great for infusing a clear colored stock or broth with a delicious flavor without the green color. Something else to try is sautéed parsley stems – it’s an underrated delicacy. The stems don’t only have a lot of flavor, but they are highly nutrient dense, full of hydrating and alkalizing mineral salts and are great for juicing. Juicing is a very efficient way to consume large amounts of parsley for healing, detoxing and alkalizing. Parsley stems can also be blended into a green smoothie for extra fiber. 

You can also make a parsley infusion to extract the powerful medicinal properties of the herb. Add fresh parsley stems and leaves to steaming hot water and allow a few minutes to steep. 

STORING 

If you prefer to wash your parsley sprigs before storing, use cold water and spin them thoroughly dry with a salad spinner, then place in a sealed container or zip-lock bag lined with a paper towel. The paper will absorb excess moisture which will extend the shelf life of the leaves. Store like this in the refrigerator for 1-2 weeks. To extend shelf life further, parsley sprigs can be stored in a glass with the tip of the stems submerged in water, just like flowers in a vase. Then wrap the whole thing loosely in plastic and refrigerate for up to 3 weeks. Change the water every once in a while.

You can also store parsley in a sealed zip-lock bag or airtight container in the freezer. Another way to freeze parsley is to use the ice cube method. Place the parsley whole or chopped in an ice cube tray and fill up with water or oil and freeze. Then transfer the cubes to an airtight container or zip-lock bag. The oil cube can be thawed and used for sautéing, or simply plopped into your soup or casserole. Or why not add as a finishing touch to your steaming hot rice, pasta or potatoes. The ice cube can be added to soups, stews or drinks.

If you have an excessive amount of fresh parsley, you can dry it in a dehydrator. Spread on a dehydrator tray lined with a non-stick sheet. It’s a good idea to place a mesh screen on top to prevent the herbs from flying around. Dehydrate at 35°C (95°F) until all moisture is gone and the parsley is crunchy. Once dried, store in an airtight container in a cool, dark and dry place. Drying is also a great way to make use of parsley pulp after juicing. If you grind the dehydrated parsley pulp into a fine powder you’ve got yourself a great nutrient dense green powder to add to smoothies or sprinkle on your Buda bowl. You can also make a herbal salt by mixing 1 part powdered parsley with 1 part high quality salt. Use instead of plain salt on a daily basis as a way to add nutrients and cut down on salt consumption. It also makes for an appreciated gift. 

SUBSTITUTIONS 

HEALTH BENEFITS 

Parsley is full of medicinal properties. The antioxidants and flavonoids in parsley help protect against free radicals, evading a whole range of diseases and conditions. Atherosclerosis, arthritis, cancer, diabetes, asthma, anxiety, adrenal fatigue, thyroid disease, fatty liver, loss of smell/taste, weight gain, colds, flu’s, just to name a few. 

Another benefit of parsley – it’s an efficient detoxifier and alkalizer. Parsley is loaded with minerals that will bind onto toxic acids and heavy metals and flush them out of the body. This has an alkalizing effect on the blood. When the blood is acidic all kinds of diseases can thrive. So adding parsley to your diet is a great way to promote cleansing and healing.  

Parsley’s antibacterial properties are also especially good for dental and oral health. It can help prevent tooth decay, bad breath, gum disease and oral flora imbalance.

Parsley also contains Folic acid, which has shown to support cardiovascular health and protect against atherosclerosis, heart attack and stroke. It also contains an essential oil called myristicin which has proven to inhibit tumor growth and prevent cancer. This particular oil has gained attention for its ability to neutralize a particular carcinogen called benzopyrene which comes with cigarette smoke and charcoal grilling. 

CONCERNS 

PARSLEY AND OXALATES

Parsley contains measurable amounts of naturally-occurring antinutrients called oxalates. Once consumed, oxalates can bind onto minerals and crystalize in the colon or urinary tract. For most people these compounds are then eliminated through the stool or urine without any issues. However, according to some studies, an accumulation of oxalates in individuals with already existing and untreated kidney or gallbladder issues can be associated with an increased risk of kidney stones. Therefore, people who have had, or are at risk of developing kidney stones are often advised to minimize their consumption of high oxalate foods. Others claim oxalates are not the villain, and avoiding these vegetables and fruits is misguided, causing people to miss out on important antioxidants, fiber, vitamins, minerals and enzymes. Dr. Brooke Goldner, MD, among others, point out that it is a high intake of animal protein that leads to increased calcium and uric acid excretion as well as decreased urinary citrate – which is the most common cause of calcium oxalate kidney stones.  

Further, some claim that oxalates may interfere with absorption of calcium which in turn can lead to mineral deficiency, leaky gut, malnutrition and even autism. Yet, every peer-reviewed research study shows, the ability of oxalates to lower calcium absorption is so small it does not outweigh the ability of oxalate-containing foods to contribute with calcium and other beneficial minerals. 

HISTORY 

Parsley has been cultivated for over 2,000 years although it was not originally seen as a food. In ancient Greece, parsley was considered holy and used as a medicine rather than for culinary purposes. It was cultivated around the house as a protective border and used to crown athletes as well as adorn diseased and their burial tombs. The saying “to be in need of parsley” meant that someone was ill beyond the point of survival. The Romans did not generally eat parsley either but they did wear garlands of parsley on their heads during feasts to ward off intoxication and disease. This may be the original reason why parsley is used as a garnish. Around the Middle Ages in Europe curly-leaf parsley became considered edible. Fool’s parsley is a poisonous herb that resembles flat-leaf parsley which might explain why they had a preference for curly-leafed variety.