Herb Profiles: Cilantro/Chinese Parsley/Coriander
By Herb Info Site
INTRODUCTION: Cilantro and Chinese parsley refers to the leaves of this herb. The leaves are finely divided and very similar to parsley. The cilantro leaves have a strong fragrance that is described as both sweet and pungent. The seeds of the plant are always referred to as coriander. Coriander seeds become more fragrant as they age. Coriander/cilantro is one of the most widely used herbs. You can find references to cilantro in almost all cultures. Many recipes use the names interchangeably. Fresh coriander is cilantro and dried cilantro is usually the ground or whole coriander seeds.
HISTORICAL FACTS: Coriander/cilantro has been around since biblical times. In the Bible, Exodus, XVI, 31 mentions coriander. You can find medical and culinary uses cilantro for in texts from India, Egypt. Ancient Rome and China dating back seven thousand years. The ancient Egyptians believed coriander could be used in the afterlife as a food for the departed.
HORTICULTURAL FACTS: Cilantro is a hardy annual. Cilantro is a relative of the parsley family. Unlike parsley it is an annual. The plant originated in southern Europe, North Africa and the western portion of the Asian continent. The leaves are scalloped, shiny, broad and flat. It grows from a central stalk attached to a taproot to a height of 12-18 inches with flowering stems branching out.
GROWING GUIDELINES: Depending on the goal of growing cilantro/coriander you should plant in full sun if you desire seeds for coriander or in partial shade if you want cilantro for culinary or medicinal needs. Cilantro is very easy to grow from seed. Sow seeds in ½ inch furrows after the danger of frost has past. Sow seeds every two weeks to assure a continuous crop of fresh leaves. If you clip leaves from the plant it will eventually become tough. Don’t fertilize heavily as this causes sprawling.
FLOWERING TIME: usually in late summer. Flowers are umbels of tiny white flowers.
CULINARY FACTS: Cilantro leaves are used to flavor dishes from the Middle East, Latin America and Southeastern Asia. Chop just prior to use for maximum flavor. In China Cilantro/Chinese parsley is finely chopped and added to fish and meat dishes Thai cooks add it to a multitude of dishes. Use it to enhance salads, beans, rice, omelets, soups, lamb, cilantro based pesto and almost any dish you can imagine.
Coriander seeds have a warm taste with hints of lemon, orange and sage with a slightly bitter quality. It is best paired with beans, pork, corn, breads and duck. You will find it many times combined with garlic, curry and chili. They are used to flavor beans, stews, sausage and pastries.
HARVESTING TIPS: Cilantro is best harvested prior to seeds forming. Can be dried, however the dry herb is less fragrant. The leaves and stems are very aromatic. Freezing leaves is not recommended. Cut stems and place to into cool water and cover with a plastic bag. Should keep in a refrigerator for up to 7days.
Coriander seeds should be harvested in summer months as they ripen. If you leave the seeds on the plant the weight of the seeds will bend the seedpods to the ground where they become overripe and release from the plant. Once off the plant they are of very poor quality.
FLAVOR: Sweet and Pungent
HOME GARDEN: Indoors/outdoors
MEDICINAL FACTS: Internally cilantro is used for digestive problems. Externally it is used for joint problems, as a laxative and hemorrhoids. Coriander/cilantro has antioxidant properties and can delay or prevent food spoilage. It has diuretic properties and has been used to control mild diabetes because of its insulin-like activity. We recommend that you consult with your health-care professional prior to using any herb for medicinal purposes.
The History of Cilantro
Cilantro, or coriander, has been in use for thousands of years. The word coriander comes from koris, the Greek word for bedbug. It was so named because the unripened seeds as well as the leaves are said to smell like bedbugs. Cilantro smells divine to me. Does that mean I’d like the smell of bedbugs? Um …
Coriander was cultivated in ancient Egypt and given mention in the Old Testament. It was used as a spice in both Greek and Roman cultures … The early physicians, including Hippocrates, used coriander for its medicinal properties, including as an aromatic stimulant.Though some may say it is a “trendy” herb, it can be traced as far back as 5,000 B.C. Since then, it has been in wide use in the Middle East, Asia, and southern Europe. According to whfoods.com:
The ancient Egyptians used coriander tea to treat ailments such as urinary tract infections and headaches. The crushed seeds and leaves were often used in poultices and salves. Coriander seeds were found in King Tut’s tomb.
It was also used by many cultures as a meat preserver and also to mask the smell of already rotten meat. Sometimes it’s a wonder our ancestors survived.
The Romans took coriander with them to Britain. The British then introduced it to North America in 1670, where it took hold especially in Mexico and Latin America. Indeed, what would guacamole and salsa be without cilantro?
Today, cilantro is used for both culinary and medicinal purposes. As part of Cilantro Week, we’ll be delving deeper into the many uses for cilantro.
Cilantro (Coriander) nutrition facts
Cilantro is a popular Mediterranean herb commonly recognized in Asia as coriander. It is widely employed in particularly savory dishes all cultures both in modern as well as traditional cusines.The herb contains many notable plant derived chemical compounds that are known to have disease preventing and health-promoting properties. It is quite similar to dill in utility terms of its leaves and seeds which can be used as seasoning.
Botanically, the herb belongs to the family of apiaceae, of the genus: Coriandrum. Scientific name:Coriandrum sativum.
Cilantro herb is native to Mediterranean and Asia Minor (Turkey) regions. This perennial plant requires well-draining fertile soil supplemented with warm summer climates to flourish. It grows 1 to 2 feet in height and features dark green, hairless, soft leaves that are variable in shape, broadly lobed at the base of the plant, and slender and feathery higher on near the flowering stems. The leaves and stem have slightly citrus flavor. It bears umbels of small white or light pink flowers in midsummer, followed by round-oval shaped aroamtic seeds.
Coriander seeds, used as spice, are round to oval in shape, yellowish brown in color with vertical ridges and have flavor that is aromatic, sweet and citrus, but also slightly peppery.
Health benefits of cilantro (coriander)
- Cilantro herb contains no cholesterol; but is rich in anti-oxidants and dietary fiber which help reduceLDL or “bad cholesterol” while increasing HDL or “good cholesterol” levels.
- The leaves and seeds contain many essential volatile oils such as borneol, linalool, cineole, cymene, terpineol, dipentene, phellandrene, pinene and terpinolene.
- The leaves and stem tips are also rich in numerous anti-oxidant polyphenolic flavonoids such asquercetin, kaempferol, rhamnetin and epigenin.
- The herb is a good source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Iron is essential for red blood cell production. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
- It is also rich in many vital vitamins including folic-acid, riboflavin, niacin, vitamin-A, beta carotene, vitamin-C that are essential for optimum health. Vitamin-C is a powerful natural antioxidant. Cilantro leaves provides 30% of daily recommended levels of vitamin-C.
- It provides 6748 IU of vitamin-A per 100 g, about 225% of recommended daily intake. Vitamin-A, an important fat soluble vitamin and anti-oxidant, is also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural foods rich in vitamin-A and flavonoids (carotenes) helps body protect from lung and oral cavity cancers.
- Cilantro is one of the richest herbal sources for vitamin K; provides about 258% of DRI. Vitamin-K has potential role in bone mass building by promoting osteotrophic activity in the bones. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.
- The coriander seeds oil have found application in many traditional medicines as analgesic, aphrodisiac, anti-spasmodic, deodorant, digestive, carminative, fungicidal, lipolytic (weight loss), stimulant and stomachic.
Just imagine! Cilantro leaves provides only 39 cal/100 g, but their phyto-nutrients profile is no less than any high calorie food source; be it nuts, pulses or cereals or meat group.
This humble backyard herb provides (% of RDA/100g)-
15% of folates,
11% of vitamin B-6 (pyridoxine),
45% of vitamin C,
225% of vitamin A,
258% of vitamin K,
22% of iron and
18% of manganese.
(Note: RDA-Recommended daily allowance)
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 23 Kcal | 1% |
| Carbohydrates | 3.67 g | 3% |
| Protein | 2.13 g | 4% |
| Total Fat | 0.52 g | 2% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.80 g | 6.5% |
| Vitamins | ||
| Folates | 62 mcg | 15.5% |
| Niacin | 1.114 mg | 7% |
| Pantothenic acid | 0.570 mg | 11% |
| Pyridoxine | 0.149 mg | 11% |
| Riboflavin | 0.162 mg | 12% |
| Thiamin | 0.067 mg | 5.5% |
| Vitamin A | 6748 IU | 225% |
| Vitamin C | 27 mg | 45% |
| Vitamin E | 2.50 mg | 17% |
| Vitamin K | 310 mcg | 258% |
| Electrolytes | ||
| Sodium | 46 mg | 3% |
| Potassium | 521 mg | 11% |
| Minerals | ||
| Calcium | 67 mg | 7% |
| Iron | 1.77 mg | 22% |
| Magnesium | 26 mg | 6.5% |
| Manganese | 0.426 mg | 18.5% |
| Phosphorus | 48 mg | 7% |
| Selenium | 0.9 mg | 2% |
| Zinc | 0.50 mg | 4.5% |
| Phyto-nutrients | ||
| Carotene-α | 36 mcg | — |
| Carotene-ß | 3930 mcg | — |
| Crypto-xanthin-ß | 202 mcg | — |
| Lutein-zeaxanthin | 865 mcg | — |
Selection and storage
Fresh cilantro leaves as well as seeds are available in the markets and herb stores all around the year. Whenever possible, buy fresh leaves over dried ones since they are superior in flavor and rich in many vital vitamins and anti-oxidants like beta carotene, vitamin-C, and folates. While buying, look for vibrant green color leaves and firm stems. It should be free from any kind of spoilage or yellowing.
Try to buy that has been organically grown since this will give you more assurance that the herb is free from pesticide residues.
Once at home, wash in clean water, discard roots, old or any bruised leaves. Fresh cilantro (coriander) should be stored in the refrigerator in a zip pouch or wrapped in a slightly damp paper towel. Use as early as possible since it loses flavor and nutrients quickly if kept for longer periods. Coriander seeds as well as its oil are available in the markets. The seeds basically used as spice.
Medicinal uses
- The leaves of the cilantro (coriander) plant have anti-septic and carminative properties.
- The herb contains many phytochemical compounds; phenolic flavonoid antioxidants like quercitin and essential oils have found application in many traditional medicines as analgesic, aphrodisiac, antispasmodic, carminative, depurative, deodorant, digestive, carminative, fungicidal, lipolytic, stimulant and stomachic.
Culinary uses
Fresh leaves should be washed thoroughly in the water in order to remove sand and dirt and to rid off any residual pesticides. While in the kitchen, it is generally used just before preparing recipes in order to keep the fragrance and aromatic flavor intact.
- Cilantro (coriander) leaves has been used in preparation of many popular dishes in Asian and east European cuisine since ancient times. When added in combination with other household herbs and spices, it enhances flavor and taste of vegetable, chicken, fish and meat dishes.
- The herb has also been used in the preparation of soups, and sauces. Popular Mediterranean cilantro pesto, prepared using fresh cilantro, red pepper, garlic cloves, olive oil, pumpkin seeds with slight lemon twist, is a great addition on pasta, in sandwiches or as a marinade to fish, poultry…etc dishes.
- Freshly chopped and sauteed coriander leaves are a great addition to green salad.
- Cilantro or Coriander seeds powder is one of the main ingredients used in the preparation of curry powder.
FIT ~an~ HAPPY 