Lemon balm, a member of the mint family, has been a staple herb in many cuisines for centuries. Its light, citrusy flavor and aroma make it a versatile ingredient that can be used in a variety of dishes, from teas and sauces to salads and desserts. In this article, we’ll explore the uses of lemon balm in cooking, its health benefits, and provide some tips on how to incorporate it into your recipes.
The History and Health Benefits of Lemon Balm
Lemon balm has been used for centuries in traditional medicine, particularly in Europe and the Middle East. The herb was highly valued for its calming effects, and was often used to treat anxiety, insomnia, and digestive issues. In addition to its medicinal properties, lemon balm is also rich in antioxidants, vitamins, and minerals, making it a nutritious addition to any meal.
Nutritional Value of Lemon Balm
Lemon balm is a nutrient-rich herb that is low in calories and high in vitamins and minerals. According to the United States Department of Agriculture (USDA), one tablespoon of fresh lemon balm leaves contains:
- 1 calorie
- 0.2 grams of protein
- 0.2 grams of fat
- 0.5 grams of carbohydrates
- 10% of the daily recommended intake of vitamin C
- 10% of the daily recommended intake of vitamin A
- 5% of the daily recommended intake of potassium
Culinary Uses of Lemon Balm
Lemon balm is a versatile herb that can be used in a variety of dishes, from savory to sweet. Here are some ways to use lemon balm in cooking:
Teas and Infusions
Lemon balm makes a delicious and soothing tea that can be enjoyed hot or cold. To make a lemon balm tea, simply steep a few leaves in boiling water for 5-7 minutes, then strain and enjoy. You can also add lemon balm to other herbal teas, such as peppermint or chamomile, for a unique flavor.
Recipe: Lemon Balm and Mint Tea
- 1 tablespoon fresh lemon balm leaves
- 1 tablespoon fresh mint leaves
- 1 cup boiling water
- Honey or sugar to taste
Combine lemon balm and mint leaves in a tea infuser or a heat-resistant cup. Pour in boiling water and let steep for 5-7 minutes. Strain and add honey or sugar to taste.
Sauces and Marinades
Lemon balm can be used to make a variety of sauces and marinades that are perfect for grilled meats, fish, and vegetables. To make a lemon balm sauce, simply combine chopped lemon balm leaves with olive oil, garlic, and lemon juice.
Recipe: Lemon Balm and Garlic Sauce
- 1/4 cup chopped fresh lemon balm leaves
- 1/4 cup olive oil
- 2 cloves garlic, minced
- 2 tablespoons lemon juice
- Salt and pepper to taste
Combine lemon balm, olive oil, garlic, and lemon juice in a blender or food processor. Blend until smooth and season with salt and pepper to taste.
Salads and Vegetables
Lemon balm can be used to add flavor to salads, vegetables, and fruits. Simply chop the leaves and add them to your favorite salad recipe or use them as a garnish for soups and sauces.
Recipe: Lemon Balm and Strawberry Salad
- 2 cups mixed greens
- 1 cup sliced strawberries
- 1/4 cup chopped fresh lemon balm leaves
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
Combine mixed greens, strawberries, lemon balm, and feta cheese in a bowl. Drizzle with olive oil and balsamic vinegar and serve.
Tips for Using Lemon Balm in Cooking
Here are some tips for using lemon balm in cooking:
- Use fresh leaves for the best flavor. Fresh lemon balm leaves have a more delicate flavor than dried leaves, so try to use them whenever possible.
- Chop the leaves finely. Chopping the leaves finely will help to release their oils and flavor.
- Use lemon balm in combination with other herbs. Lemon balm pairs well with other herbs, such as mint, basil, and rosemary.
- Don’t overuse lemon balm. Lemon balm has a strong flavor, so use it sparingly to avoid overpowering your dishes.
Conclusion
Lemon balm is a versatile and nutritious herb that can be used in a variety of dishes, from teas and sauces to salads and desserts. With its light, citrusy flavor and aroma, lemon balm is a great addition to any meal. Whether you’re looking to add some flavor to your cooking or simply want to try a new herb, lemon balm is definitely worth considering.
By incorporating lemon balm into your cooking, you can add a new dimension of flavor and nutrition to your meals. So why not give it a try? With its many uses and health benefits, lemon balm is an herb that is sure to become a staple in your kitchen.
What is lemon balm and how does it taste?
Lemon balm is a perennial herb belonging to the mint family. It has a light, citrusy flavor and aroma, similar to lemon, but with a more delicate and subtle taste. The flavor profile of lemon balm is often described as a combination of lemon and mint, making it a great addition to various dishes.
When used in cooking, lemon balm adds a bright and refreshing flavor to sauces, marinades, and desserts. Its citrusy taste is especially complementary to fish, poultry, and vegetables, making it a popular choice for summer salads and grilled meats. Lemon balm’s flavor is also a great match for fruits like strawberries and citrus, making it a popular ingredient in desserts and drinks.
How do I grow and harvest lemon balm?
Lemon balm is a relatively easy herb to grow, and it thrives in well-drained soil and partial shade. It can be grown from seeds or seedlings, and it’s a hardy perennial that can tolerate some frost. To harvest lemon balm, simply pinch or cut off the leaves and stems as needed. Regular harvesting will encourage the plant to produce new growth and prevent it from flowering.
When harvesting lemon balm, it’s best to use scissors or pinch off the leaves to avoid bruising the stems. You can harvest individual leaves or stems, or cut off the entire plant just above the soil line. Lemon balm can be used fresh or dried, and it’s a good idea to dry some of the leaves to preserve them for later use. Dried lemon balm can be stored in airtight containers for up to six months.
What are some popular uses for lemon balm in cooking?
Lemon balm is a versatile herb that can be used in a variety of dishes, from savory sauces and marinades to sweet desserts and drinks. Some popular uses for lemon balm include making lemon balm tea, adding it to salads and soups, and using it to flavor fish and poultry. Lemon balm is also a great addition to homemade ice cream, sorbet, and lemonade.
In addition to its culinary uses, lemon balm is also used in herbal remedies and teas. It’s said to have a calming effect and can be used to soothe digestive issues and promote relaxation. Lemon balm can be used in combination with other herbs like mint and chamomile to create a soothing tea blend.
Can I use lemon balm in place of lemon zest or lemon juice?
While lemon balm has a similar flavor profile to lemon, it’s not a direct substitute for lemon zest or lemon juice. Lemon balm has a more delicate flavor than lemon, and it’s best used in combination with other ingredients to add depth and complexity to dishes. However, you can use lemon balm as a substitute for lemon zest in some recipes, especially those where a more subtle citrus flavor is desired.
When substituting lemon balm for lemon zest, use about twice the amount of lemon balm as you would lemon zest. Keep in mind that lemon balm has a more delicate flavor than lemon, so it’s best to taste and adjust as you go. Lemon balm is not a good substitute for lemon juice, as it doesn’t have the same acidity and brightness.
How do I store and preserve lemon balm?
Fresh lemon balm can be stored in the refrigerator for up to a week, wrapped in a damp paper towel and placed in a plastic bag. You can also freeze lemon balm by chopping it finely and placing it in an airtight container or freezer bag. Frozen lemon balm is best used in cooked dishes, as it can lose some of its flavor and texture when thawed.
Dried lemon balm can be stored in airtight containers for up to six months. To dry lemon balm, tie it in small bunches and hang it upside down in a warm, dry place. You can also dry lemon balm in a dehydrator or by placing it in a single layer on a baking sheet and drying it in a low oven. Dried lemon balm can be used in teas, soups, and sauces.
Are there any health benefits to using lemon balm in cooking?
Yes, lemon balm has several health benefits when used in cooking. It’s said to have a calming effect and can be used to soothe digestive issues and promote relaxation. Lemon balm is also high in antioxidants and has anti-inflammatory properties, making it a great addition to healthy dishes.
In addition to its culinary uses, lemon balm is also used in herbal remedies and teas. It’s said to have a positive effect on the nervous system and can be used to reduce stress and anxiety. Lemon balm is also a natural antiviral and antibacterial agent, making it a great addition to cold and flu remedies.
Can I use lemon balm in combination with other herbs and spices?
Yes, lemon balm pairs well with a variety of herbs and spices, including mint, basil, and rosemary. It’s also a great match for citrus fruits like lemons and oranges, and it pairs well with honey and other sweet ingredients. When combining lemon balm with other herbs and spices, start with a small amount and taste as you go, adjusting the seasoning to your liking.
Some popular herb combinations that include lemon balm are lemon balm and mint, lemon balm and basil, and lemon balm and rosemary. You can also combine lemon balm with spices like garlic and ginger to add depth and complexity to dishes. Lemon balm is a versatile herb that can be used in a variety of combinations, so don’t be afraid to experiment and find your favorite pairings.