A window sill of herbs can lift the soul in the winter and aid the body all year round. Packed with vitamin and mineral complexity there's a plant for everything, writes Sarah Marriott.
If you grow just one herb, it has to be parsley. "Parsley is just like an immune-enhancing multivitamin and mineral complex in green plant form. It is one of the most important herbs for the body," believes Dr Gillian McKeith, bestselling author of You Are What You Eat.
It's hard to believe that something we sprinkle on food as an after-thought could be so beneficial but parsley contains volatile oils that have proven anti-cancer properties and flavonoids that function as anti-oxidants. It is high in vitamin C, which fights the free radicals that can cause diseases such as atherosclerosis and certain cancers, as well as acting as an anti-inflammatory agent helpful in conditions such as osteoarthritis and rheumatoid arthritis.
Parsley is also a good source of vitamin A, vitamin E, folate, calcium, magnesium, potassium, tryptophan, iron and beta carotene.
Instead of buying an occasional bunch of parsley, it seems we should all have an abundant supply of chemical-free leaves ready to chuck into our food. The easiest variety to grow from seed is the Italian flat-leaf variety, although germination is often erratic (soaking in water for 24 hours before sowing can help). Parsley doesn't like to spend all day in the sun so place it somewhere that gets shade. If you can grow it in soil undercover, plants can grow over three feet tall and provide leaves all winter.
If you opt for young plants, look for ones that are sturdy and bushy with green leaves and moist weed-free soil. It's often better to buy from a specialist garden centre rather than a supermarket. When you get the plants home, put in the shade and water well if they seem dry.
They will probably need re-potting; try not to disturb the root ball when you move them to a bigger pot. Use multi-purpose compost, water well and feed with an organic seaweed fertiliser.
For maximum health benefits, we should eat a handful of fresh parsley two or three times a week; it is best eaten raw in salads or added to the end of cooking.
Many herbs we use in cooking have medicinal properties, points out herb expert Tina Kessler, head gardener at Brigit's Garden in Galway.
"I like the idea of having edible and usable plants that are also attractive," says Kessler. "You can use herbs as a preventative medicine. If you have a tickly throat, gargle with sage tea before it develops into a cough; I give it to my kids mixed with apple juice and honey. For indigestion I use herb fennel, and rosemary can be used in a footbath to increase circulation."
Herbs easily sown from seed include borage (rich in GLA, which is helpful for PMS, eczema and other skin diseases), calendula (the tincture is used for wounds and nappy rash), chamomile (helps with sleep problems), chervil (grow in a cool place and use as a diuretic), feverfew (two or three fresh leaves a day are thought to prevent migraine attacks) and peppermint (the tea is good for the digestion and morning sickness).
Herbs best bought as young plants include basil (good for the digestion, grow indoors or undercover), bay (expels wind), thyme (use in a gargle for a sore throat), French tarragon (an antioxidant), rosemary (a perennial plant with calming properties) and sage (mix with honey for a sore throat gargle).
Many Mediterranean herbs need little attention; in a wet summer, shelter them from the rain. Others, such as chives, need watering and feeding regularly. To make your basil plant last longer, harvest the growing shoots rather than outside leaves, and don't over-water.
Herbs are not just for the summer; a selection on a sunny window sill can lift our spirits in the depths of winter. Don't forget to bring pots of parsley, sage, thyme and chives indoors at the end of August.
Learn more about how to use herbs: Healing with Herbs by Judith Hoad (published by Gill & Macmillan). Organic plants are available by mail order from the Herb Garden, 01-8413907 or www.theherbgarden.ie.
Courses: Herbs for Health with Tina Kessler on Saturday, May 21st at Brigit's Garden, Roscahill, Co Galway. Details: www.galwaygarden.com or 091-550905. Growing and Using Culinary and Medicinal Herbs, May 21st-22nd, at the Organic Centre, Rossinver, Co Leitrim. Details: www.theorganiccentre.ie or 071-9854338.
Next week: Salad days