Cilantro, also known as coriander, is a herb that belongs to the Apiaceae family. It is widely used in many cuisines across the world, especially in Latin American, Asian, and Mediterranean dishes. One fourth cup of cilantro contains only 1 calorie, making it a low-calorie herb that can be enjoyed in large quantities.

Apart from being low in calories, cilantro is also a good source of vitamins and minerals. It is rich in vitamins A, C, and K, and minerals such as iron, calcium, and potassium. It also contains antioxidants and has anti-inflammatory properties that can help improve overall health.

In this article, we'll explore some practical tips and strategies for using cilantro in your cooking and reaping its benefits.

What is Cilantro?

Cilantro is also known as Chinese parsley and has a bright green color, thin stems, and delicate leaves. It is a versatile herb that can be used in both fresh and dried form, depending on the recipe. Cilantro is an annual herb that grows best in warm, moist climates. It is easy to grow and can even be grown indoors with enough sunlight and water. Cilantro's flavor is a polarizing topic, with some people loving its fresh, bright taste, while others describe it as soapy or bitter. This is due to a genetic variation that affects how some people perceive the volatile oils in cilantro.

History of Cilantro

The Romans and Greeks also used cilantro in their cuisine, and it was introduced to Europe by the Moors in the 15th century. It later made its way to the Americas with the Spanish conquistadors and became an essential ingredient in Latin American cuisine. Today, cilantro is widely used in many culinary traditions around the world and is considered a staple herb in Latin American and Asian cuisines. Cilantro's long history is a testament to its versatility and unique flavor, which has stood the test of time.

Nutritional Profile of Cilantro

One fourth cup of cilantro contains only 1 calorie, making it a great option for those looking to add flavor without adding calories. It is also rich in vitamins A, C, and K, which support overall health and immunity. Cilantro is also a good source of minerals such as iron, calcium, and potassium, which help maintain strong bones and regulate blood pressure. It contains antioxidants that prevent cellular damage and has anti-inflammatory properties that can help reduce the risk of chronic diseases. Including cilantro in your diet can be a great way to add flavor and nutrition to your meals.

Benefits of Cilantro

It contains antioxidants that protect against cellular damage and reduce the risk of chronic diseases such as cancer and heart disease. It also has anti-inflammatory properties that can help reduce inflammation and prevent certain chronic conditions. Cilantro has been found to aid in digestion and relieve symptoms such as bloating and gas. It can also help lower cholesterol levels and regulate blood sugar levels. Additionally, cilantro has antimicrobial properties that can help prevent infections and support overall immune health.

Culinary Uses of Cilantro

Add a handful of fresh cilantro to your salads for a burst of fresh flavor and color. Use it as a garnish on top of tacos, soups, and stews. Blend cilantro into pesto or chimichurri sauce for a zesty twist on classic condiments. Use it in marinades for meat or fish to add a bright, citrusy flavor. Cilantro can also be used in drinks such as smoothies and cocktails to add a fresh, herbal flavor.

How to Store Cilantro

To store fresh cilantro, first wash it thoroughly and pat it dry with a paper towel. Then, wrap it loosely in a damp paper towel and place it in a plastic bag. Alternatively, you can store cilantro in a glass of water, as you would with fresh flowers. Change the water every day and cover the cilantro with a plastic bag. Cilantro can also be frozen for later use. Simply chop it up and store it in an airtight container, or freeze it in ice cube trays with a little bit of water for easy portioning.

Side Effects of Cilantro

Some people may experience an allergic reaction to cilantro, especially if they have allergies to other plants in the Apiaceae family, such as fennel, dill, or parsley. Symptoms of an allergic reaction may include itching, hives, or difficulty breathing. In some rare cases, cilantro may interfere with certain medications or supplements. If you are taking any medications, consult with your healthcare provider before consuming cilantro or cilantro supplements. Additionally, some people may experience gastrointestinal symptoms such as diarrhea or stomach cramps when consuming large amounts of cilantro.

Difference Between Cilantro and Coriander

Cilantro refers to the fresh leaves of the coriander plant, while coriander refers to the dried seeds. The leaves have a bright, citrusy flavor and are commonly used in fresh dishes such as salads and salsas. The seeds have a warm, spicy flavor and are commonly used in spice blends and curries. Coriander seeds are also used in brewing beer as a flavoring agent. Both cilantro and coriander are used in various cuisines around the world and are essential ingredients in many dishes.

How to Grow Cilantro at Home

Choose a sunny spot in your garden or a sunny windowsill if you're growing cilantro indoors. Cilantro grows best in well-draining soil that is rich in organic matter. Sow the seeds directly into the soil or a container, one-fourth to one-half inch deep. Keep the soil moist but not waterlogged. Cilantro will germinate in 7-10 days and can be harvested when the leaves are about 2-3 inches long. Harvest the leaves by cutting them off the stem near the base, leaving some leaves behind to allow for regrowth.

Cilantro Recipes

1. Grilled Fish Tacos with Cilantro-Lime Slaw: Combine chopped cilantro, lime juice, and Greek yogurt to make a flavorful slaw to top off grilled fish tacos. 2. Cilantro-Lime Rice: Cook rice according to package instructions and add chopped cilantro and lime juice for a zesty side dish. 3. Chimichurri Sauce: Blend together cilantro, parsley, garlic, olive oil, and red wine vinegar to make a tangy chimichurri sauce to serve with grilled meats.