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Especially popular in Greek and Lebanese cuisines, mint is used in both sweet and savory dishes and in drinks such as the famous mint julep.
The menthol that gives mint its aroma and taste is too intense to use in subtly flavored savory dishes, but it makes mint a lively addition to teas and chocolate, as well as chilled rice, tabbouleh, and couscous salads. Mint jelly or sauce is a traditional accompaniment to lamb. Feel free to add a few sprigs of fresh mint to simmering bean soups, chickpeas, or spinach-rice pilaf. Fresh or dried, it is also excellent with cucumbers, tomatoes, eggplant, and string beans.
Mint is often used in combination with mashed garlic and salt to flavor yogurt-based salads and sauces; the proportions are usually 1 tablespoon (1.2g) dried or 3 tablespoons (8g) finely chopped fresh mint to 2 cups (473.2ml) of yogurt.
This herb is also one of nature’s most effective breath fresheners. Although gentle, mint’s flavor is very noticeable. If you are not very fond of it, you may want to either omit it or decrease by half the amount called for in any recipe.
The two most common culinary varieties of mint are peppermint and spearmint. Although they are used interchangeably, peppermint is the more pungent of the two. Peppermint has bright green leaves and purple-tinged stems, while the leaves of spearmint are gray-green.
Mint is available fresh, dried, as an extract, and in the form of oil of spearmint or oil of peppermint, both highly concentrated flavorings.
Peppermint (fresh), 2 leaves
Calories: 0.07
Protein: 0.004g
Carbohydrate: 0.015g
Total Fat: 0.001g
Fiber: 0.008g
Spearmint (fresh), 2 Tbsp (5.33g)
Calories: 5
Protein: 0.37g
Carbohydrate: 1g
Total fat: 0.08g
Fiber: 0.77g
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
