Delicious Ways to Utilize Mint in the Kitchen

Recently I overheard two workshop attendees discussing how they didn’t really know how to use mint in their cooking. Hearing that made me very grateful that I’ve been exposed to Mediterranean style cuisine through my husband’s family and have learned how to easily incorporate mint into more than just jelly on lamb chops. 😉
Mint is a wonderfully versatile and aromatic herb that can transform dishes from ordinary to extraordinary. Not only does it add a refreshing touch to your meals, but it also comes with numerous health benefits and is incredibly easy to grow. Whether you’re an experienced gardener or just starting, mint is a must-have in your kitchen garden. Let’s dive into some delicious and healthy recipes that utilize this wonderful herb, and that we enjoy in our family.

Health Benefits of Mint

Before we get to the recipes, let’s take a moment to appreciate the health benefits of mint:

• Aids Digestion: Mint is known for its ability to soothe the stomach and improve digestion. It can help alleviate symptoms of indigestion and irritable bowel syndrome (IBS).
• Rich in Nutrients: Mint contains a fair amount of vitamins A and C, iron, potassium, and fiber.
• Antioxidant Properties: The essential oils in mint have strong antioxidant properties, which can help protect your cells from damage.
• Respiratory Benefits: The menthol in mint can help clear congestion and improve respiratory function.
• Improves Oral Health: Mint has natural antibacterial properties that can help freshen your breath and maintain oral hygiene.

Growing Mint

Mint is one of the easiest herbs to grow. It thrives in both pots and garden beds, making it perfect for any space. Here are a few tips:

• Light: Mint prefers partial shade but can tolerate full sun with adequate water.
• Soil: Plant mint in moist, well-drained soil.
• Watering: Keep the soil consistently moist without waterlogging it.
• Harvesting: The more you cut, the more it grows. Cut a little for a specific dish, or cut the whole plant back to the ground to dry and store. This is the ultimate example of a voracious perennial “cut and come again” herb.
• Control: Mint spreads quickly, so it’s best to plant it in a pot or a contained area in your garden to prevent it from overtaking other plants. If you do plant it in the ground, be sure it’s a contained space or it will spread everywhere. Once established, it can be very difficult to remove as it sends underground runners. We grow ours in the ground in an area cut out in the center of a large patio. Ours is also in full sun so it requires lots of water.

Healthy Recipes Using Mint

1. Minty Green Smoothie

Kickstart your day with this refreshing and nutrient-packed smoothie.
Ingredients:

• 1 cup spinach
• 1/2 cup mint leaves
• 1 banana
• 1/2 cucumber
• 1 cup almond milk
• 1 tbsp chia seeds
  
  Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy!

2. Mint and Quinoa Salad

A protein-packed salad with a refreshing twist. Terrific to meal prep. Can easily add a cooked protein like chicken or pork.
Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup fresh mint leaves, chopped
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt and pepper to taste
  
  Instructions:

1. Combine quinoa, cucumber, tomatoes, red onion, and mint in a bowl.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

3. Mint Chocolate Energy Balls

A healthy and satisfying snack for any time of the day.
Ingredients:

• 1 cup dates, pitted
• 1/2 cup almonds
• 2 tbsp cocoa powder
• 1/4 cup fresh mint leaves, diced
• 1 tbsp coconut oil
  
  Instructions:

1. In a food processor, blend dates and almonds until finely chopped.
2. Add cocoa powder, mint leaves, and coconut oil, blending until the mixture comes together.
3. Roll the mixture into small balls and refrigerate until firm.

4. Watermelon Mint Salad

This light and refreshing salad is one of our family’s favorites for hot summer days.
Ingredients:

• 4 cups watermelon, cubed
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves, chopped
• Juice of 1 lime
• Salt to taste
  
  Instructions:

1. Combine watermelon, feta, and mint in a bowl.
2. Drizzle with lime or lemon juice and sprinkle with salt.
3. Toss gently and serve chilled.

5. Tzatziki

A classic Mediterranean dip that’s both healthy and delicious. Try it with pita chips as a dip or serve it with baked chicken as a refreshing side salad.
Ingredients:

• 1 cup Greek yogurt
• 1 cucumber, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh mint leaves, chopped
• Juice of 1 lemon
• Salt and pepper to taste
  
  Instructions:

1. In a bowl, combine Greek yogurt, cucumber, garlic, mint, and lemon juice.
2. Season with salt and pepper.
3. Mix well and refrigerate for at least 30 minutes before serving.

6. Sage & Mint Tea

Ingredients:

• 1 teaspoon dried sage leaves (or 1 tablespoon fresh sage leaves)
• 1 teaspoon dried mint leaves (or 1 tablespoon fresh mint leaves)
• 2 cups boiling water
• Honey or lemon (optional, for taste)

Instructions:

1. Place the sage and mint leaves in a teapot or infuser.
2. Pour boiling water over the herbs.
3. Let it steep for 5-10 minutes.
4. Strain the tea into a cup.
5. Add honey or lemon if desired.

Incorporating sage and mint tea into your daily routine can provide a range of health benefits, making it a delightful and therapeutic beverage choice. Mint: Known for its ability to soothe the digestive tract, mint can help alleviate symptoms of indigestion, gas, and bloating. Its antispasmodic properties can relax the muscles in the digestive tract, making it beneficial for those with irritable bowel syndrome (IBS). Sage: Sage can stimulate digestion and reduce inflammation in the digestive system. It also helps alleviate digestive issues like bloating, heartburn, and stomach cramps.

Final Thoughts

Mint is not only a culinary delight but also a powerhouse of health benefits and is incredibly easy to grow. Whether you’re adding it to your morning smoothie or creating a fresh salad, mint can elevate your dishes and support your well-being. We have several varieties of mint available at the nursery to get you started. From our family to yours, happy cooking and gardening!