Six Herbs for Summer

It’s the most bountiful of seasons! While this time of year tends to focus on farm-fresh favorites to nourish the body, herbs are sometimes overlooked as part of the equation. From helping with hydration to supporting the immune system, here are six herbs to always have on hand—especially in the summer.

Parsley

With warm weather comes sweat—lots of it if you’re athletic—and parsley can help your workout routine, both before and after.

“Parsley is a fantastic summer herb because it has properties that act as a nerve stimulant, which helps increase energy,” says Robin DeCicco, holistic nutritionist and owner of The Power of Food Education in Ramsey. “Throw a few sprigs into your workout water bottle to get these effects, or make a chilled parsley tea to add to coconut water for a boost of energy as well as electrolytes,” she says.

On the topic of sweat, parsley can also help deter post-workout odor. “The high chlorophyll content in parsley has antibacterial properties that can help reduce body odor,” says DeCicco.

For those taking in the summer sun, parsley can protect the body from its damaging effects. “Parsley contains a flavonoid called luteolin, a powerful antioxidant shown to reduce oxidative cell damage, and vitamin C, both of which helps prevent free-radical damage to our cells,” says DeCicco. “This can help reduce inflammation associated with inflammatory diseases like cancer, diabetes, or arthritis.”

Nettle

“When I think of herbs for hot weather, nettle is foremost in my mind,” says Amanda Crooke of Locust Light Farm in Titusville. “Nettle is extremely nutritive and can help the body stay replenished during periods of intense labor. When we’re working outdoors, whether gardening, playing sports, or exploring nature, we know that we need to consume electrolytes to stay well, and we’re often directed toward sports drinks,” she says. “But a simple nettle infusion is rich in potassium, magnesium, and calcium—all important electrolytes,” says Crooke, adding that consuming nettle (which can be enjoyed like spinach but must be blanched first to remove their sting) also helps prevent leg cramping that can come with overexertion.

Lavender

After all that outdoor running around, take it down a notch with lavender.

“Lavender is known as a ‘jack of all trades’ herb,” says Stephanie Spock of Rolling Hills Farm in Lambertville. “A perennial in the mint family, it’s been shown to reduce inflammation, anxiety, and blood pressure, and can help you sleep,” she says. “It’s also antimicrobial and antiviral, and helps to calm in general—something we can all use more of in the hectic summer months,” she says, adding it’s delicious in buttery baked goods as well as summer preserves.

I love combining nettle with peppermint or spearmint to make a refreshing iced tea. You can also infuse it into apple cider vinegar for salad dressings, or into a syrup of vinegar and honey to make an oxymel, which you can add to sparkling iced water for a replenishing summer drink. —Amanda Crooke of Locust Light Farm, Titusville

Sage

Lavender’s cousin, sage, which is also in the mint family, is another summer herb worth savoring.

“Sage loves the heat and is a perennial that comes back year after year,” says Nicole Piazza, holistic dietitian and owner of Nourish to Heal in Flemington. “Sage has potent antioxidant, antiviral, and antibacterial properties,” she says. “Not only do people love sage, but so do honey bees, and you’ll often see them hopping from bloom to bloom. Coincidentally, honey, lemon, and sage as a tea will help soothe a sore throat,” she says, adding that the herb can also add a surprisingly delicious dimension to cocktails, shortbread cookies, and especially chicken soup.

Basil

On the topic of antioxidants, that summer pesto is much more than a tomato topper.

“Basil is also a wonderful herb to have around in summer, and there are many varieties to choose from with differences in color and aroma,” says Jane Schwartz, a nutritionist and registered dietician who owns a private practice in Princeton. “I often talk to clients about eating the rainbow, so I like to include purple basil in addition to the green,” she says, noting its clove-like taste, and it’s best when fresh since it turns black when cooked. Another reason to eat it fresh is because that’s when it’s most nutritious. “Either color brings an arsenal of antioxidants like lutein, zeaxanthin, and beta-carotene (vitamin A), which benefits eye health. Many of these properties don’t remain once the herb is dried,” she says.

Elderberry

As late summer arrives, so does an herb that will help keep you healthy all year round.

“We often think of elderberry as an immune-boosting herb that works by preventing viral replication within our cells, but it also supports our health on a constitutional level,” says Lindsay Napolitano, herbalist and owner of Fields Without Fences in Frenchtown. “It strengthens capillary integrity, and supports vascular function,” she says. “Consuming elderberry on a regular basis can lower systemic inflammation, the ground upon which illness takes root.” While the berries tend to get all the attention, there are additional uses and benefits.

“The leaves of the plant can be steeped in oil to make a healing salve for skin abrasions; the flowers can be dried and steeped in water to make a cooling tea; and the berries can be cooked with honey to make a delicious fortifying jam or elixir,” she says. “The berries are dark and contain a high concentration of flavonoids and polyphenols, which provide protection against inflammatory and degenerative conditions.”

Cut an X at the top of fresh figs, fill with goat cheese, and place in a baking dish. Sprinkle with fresh chopped sage and chopped walnuts, and drizzle with honey. Finish with salt and pepper to taste and broil for about 5 minutes. Quick, easy, and sure to delight your guests. Pair with a glass of rosé and enjoy! —Nicole Piazza, holistic dietitian and owner of Nourish to Heal, Flemington.

PHOTOS: SCISETTI ALFIO, NITO, TETIANNA/ ALL ADOBESTOCK, SHAWN HEMPEL, PIXEL-SHOT, ADAM88XX/ ALL ADOBESTOCK