Fresh addition

You either love it or hate it — cilantro is not everyone’s cup of tea. The flavor of the lacy-leafed green is sometimes described as soapy; others might just call it distinctively pungent.

Cilantro is not considered a vegetable. We use it mainly as an herb and garnish. But it can be used like a vegetable as long as you like its aromatic and unique flavor.

Also known as Chinese parsley or fresh coriander, cilantro is the leaves and stem of the coriander plant; we refer to the seeds as coriander.

As early as 2000 B.C., coriander was cultivated by the ancient Egyptians. The Greeks used the essential oil of cilantro in perfumes. Though people of the time likely did not realize it, the antioxidants in coriander could likely have delayed food spoilage.

The green has been referred to as beneficial for those with Type 2 diabetes and high cholesterol. And cilantro is noted as effective for toxic metal cleansing.

Cilantro demands freshness — look for bright green, unwilted leaves. In supermarkets you often see cilantro displayed with stems in water; you can do the same at home, placing the bunch in a glass of water in the refrigerator and covering it with a plastic bag.

Or, rinse the cilantro, shake out excess water, wrap in paper towels and place in a plastic bag in the refrigerator. It will keep this way for several days.

Cilantro leaves are used in Chinese and Southeast Asian cuisines as well as in Indian, Middle Eastern, African, Caribbean and Latin American cuisines. In fact, cilantro is one of the most widely used herbs in the world (though it is not a part of the Japanese and Korean repertoires).

Thai recipes often call for the root of the coriander plant; its intense flavor is desired in curry pastes and soups.

Cilantro is best raw and fresh; cooking cilantro diminishes the flavor, and its bright green color turns brown.   

Cilantro is used as a key flavor component in a good guacamole, a fresh tomato salsa and a savory ceviche. It is a key seasoning underlying many a South-of-the-border dish.

Add cilantro to a coleslaw for fish tacos. A Chinese-style steamed fish, meanwhile, is always garnished with fresh cilantro.

Make cilantro the main attraction,or use it to accent meats and pasta

Cilantro’s versatility may be surprising, but its uses are many.

In the first recipe, copious amounts make cilantro the star. Serve it as a salad or in a tortilla with tacos or quesadillas. Cut avocados and tomatoes chunky or smaller, and chop cilantro coarsely or fine, depending on how it will be used.

The average supermarket bunch of cilantro yields about 1 cup of cilantro leaves, stems removed. This will chop down to about 1/2 cup.

But stems also have flavor and can be used, too, especially in the following pesto sauce.

Use with grilled fish or meats, and toss with cooked pasta. It’s especially good as a dipping sauce for a hot-pot meal.

CILANTRO AVOCADO TOMATO SALAD
2 bunches cilantro
2 ripe avocados, cut into cubes
3 tomatoes, cut into cubes
Juice of a whole lime
2 tablespoons olive oil
1 teaspoon salt
Freshly ground black pepper   

Pick the leaves from the cilantro stems and place in bowl. Add avocados and tomatoes. Drizzle with lime juice and oil and toss together.

Season to taste with salt and pepper. Serve at once. Serves 6.

Approximate nutritional information, per serving (not including salt to taste): 130 calories, 12 g fat, 1.5 g saturated fat, no cholesterol, 400 mg sodium, 8 g carbohydrate, 4 g fiber, 3 g sugar, 2 g protein

CILANTRO PESTO
3 cloves garlic, peeled
1/2 inch piece ginger, peeled
1 bunch cilantro
3 green onions
1/4 cup oil
3/4 teaspoon kosher salt

Place all ingredients into food processor or blender and blend until thick paste forms. Makes a generous 1/2 cup.

Approximate nutritional information, per 1/4 cup serving: 170 calories, 19 g fat, 2 g saturated fat, no cholesterol, 450 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 1 g protein

Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S., a nutritionist in the Department of Human Nutrition, Food and Animal Science, College of Tropical Agriculture and Human Resources, University of Hawaii-Manoa.