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How to Incorporate More Herbs Into Your Daily Diet
- KhadiYah Preciado
- Aug 10
- 5 min read
Updated: Sep 28
You're not brand new to herbs. You’ve sipped the teas, you’ve made a tincture or two, and you know your way around a mason jar. But when it comes to actually using herbs every single day, in your meals, your snacks, your sips…that’s where most folks fall off.
And I get it.
Life is busy, and it’s easy to let your herbs sit in a cabinet like pretty decorations.
But here’s the truth: herbs weren’t made to be side pieces.
They were made to feed us, strengthen us, and flavor our days—literally.
So if you're ready to stop playing with herbs like it's a once-a-week hobby and start eating like a healer, this is for you.
Let’s talk about easy, creative ways to get more herbs in your belly—no overwhelm, no complicated recipes.
And if you need even more recipes, blends, or ideas, grab your copy of Everyday Herbs: Meditations from the Heart, Recipes from the Soil. It’s loaded with the exact infusions, decoctions, and kitchen creations I use in my own home.
Now let’s get into it.
Everyday Herbs: Meditations From the Heart, Recipes From the Soil EBOOK
Buy Now
Why Should You Add More Herbs to Your Diet?
Herbs are way more than seasoning. They carry minerals most folks are deficient in. They help your gut, your skin, your cycle, your sleep. And if you’re Black, tired, or both? They help rebuild what’s been stripped.
Here’s what herbs can do when you start adding them to your meals:
Fill in the nutrient gaps – Think parsley, nettle, or cilantro giving you iron, vitamin C, and more.
Reduce inflammation – Add turmeric, rosemary, or oregano and thank yourself later.
Help you digest like a queen – Ginger, peppermint, fennel… yes ma’am.
Fight free radicals – You’re out here battling toxins every day—basil, mint, and thyme help fight back.
The best part? Adding herbs to your meals is an easy and flavorful way to reap these benefits.
1. 🍋 Sauce It Up: Herb Dressings & Spreads
Herbs make sauces exciting and healing.
A vinaigrette isn’t just for salad—it’s a vehicle for medicine.
Blend basil and thyme into olive oil + lemon for a quick detox drizzle.
Make a parsley pesto and spread it on toast, chicken, or roasted veggies.
Stir fresh dill or mint into yogurt or sour cream for an herbal dipping sauce.
➡️ In the Everyday Herbs book, check out the Herb infused Oil—it lasts weeks and flavors everything.
2. 🥬 Sip Smart: Smoothies That Heal
Smoothies are an excellent vehicle for adding herbs to your diet without even realizing it.
You can toss in herbs and not even taste them—but your body still reaps the rewards.
Add mint for digestion or basil for mood.
Grate in fresh ginger to soothe your gut.
A handful of parsley adds chlorophyll and a gentle detox boost.
➡️ Need ideas? There’s a whole list of smoothie ideas in the Library of Herbal Wisdom to help you match your herbs to what your body needs that day.
3. 🫖 Drink With Intention: Herbal Waters & Teas
You’re already drinking water—might as well let it do some work while it's at it.
Cold brew some peppermint or lemon balm for stress support.
Add cucumber + rosemary to your water for liver and lymph love.
Drop fresh ginger into a cup of hot water after meals to ease bloating.
➡️ My Everyday tea blends (found in Everyday Herbs) will have you skipping soda without even trying.
4. 🍲 Comfort Food, Rebuilt: Herbs in Soups & Stews
Herbs are a natural addition to any soup or stew. Whether you're making a hearty vegetable stew or a light chicken soup, adding herbs will deepen the flavor and provide nutritional benefits.
Ideas:
Bay leaves: Add a couple of bay leaves to your soup base to enhance the overall flavor. Just be sure to remove them before serving.
Thyme and rosemary: These earthy herbs are excellent in brothy soups, especially when paired with vegetables, beans, or meat.
Sage: Sage pairs well with squash or pumpkin soups, adding a savory, aromatic flavor.
5. 🍞 Bake Them In
Yes, you can even add herbs to your baked goods! Herbs in baked goods can provide subtle flavors and bring an unexpected twist to classic recipes.
Ideas:
Rosemary bread: Add finely chopped rosemary to your bread dough for a fragrant, flavorful loaf.
Herb-infused cookies: Add mint or lavender to your cookies for a unique twist on traditional flavors.
Herb scones: Incorporate fresh thyme or sage into savory scones to pair with cheese or soup.
➡️ Try the herbal snack recipes inside the Library of Herbal Wisdom for unique treats with real benefits.
6. Sprinkle With Purpose: Use Herbs as Garnish
Sometimes, the simplest way to add more herbs to your diet is by using them as garnishes. Not only do herbs make dishes look more appealing, but they also add a fresh burst of flavor with every bite.
Ideas:
Cilantro on tacos or salads: Fresh cilantro adds a pop of flavor to tacos, guacamole, or salads.
Basil on pasta: A few fresh basil leaves on a bowl of pasta or pizza elevate the flavor instantly.
Chives on baked potatoes: Sprinkle fresh chives on baked potatoes, soups, or eggs for a mild onion-like flavor.
➡️ In Everyday Herbs, I share how to make flavored herbal seasoning and finishing powders that turn your sprinkles into medicine.
7. Herbs in Meat and Fish Dishes
Herbs are an excellent way to season meat and fish, enhancing the flavors without the need for heavy salt or sugar. You can use them to marinate your proteins or as a final touch after cooking.
Ideas:
Thyme and rosemary on chicken: Use rosemary and thyme to marinate or season your chicken before roasting or grilling.
Dill with fish: Fresh dill works wonderfully with fish, especially salmon. You can add it to the fish before baking or sprinkle it on after cooking.
Garlic and parsley on steak: A quick garlic and parsley mixture can be drizzled over your steak for added flavor.
Ready to Make Herbs a Lifestyle—Not a Guessing Game?
You don’t need a degree to eat like a healer. You just need recipes, real-life ideas, and a bit of structure. That’s exactly why I made Everyday Herbs—so you’re not overwhelmed, but equipped.
💚 Want to know what herbs pair best with kids, cycle support, or stress?
💚 Need to build a pantry that works in YOUR real-life kitchen?
💚 Want remedies that double as dinner?
Grab the Everyday Herbs book now.
👇Get the Book
Everyday Herbs: Meditations from the Heart, Recipes from the Soil
Buy Now
Shalom,
KhadiYah
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