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Fall for New Flavors: Cilantro

If you are looking for a kick of nutrition and taste, look no further than cilantro. Cilantro is a leaf that comes from the same plant as coriander seeds, and adds a fragrant, citrus-like taste to foods, such as soups and salsas [i,ii]. Cilantro is a globally-used herb, but is commonly seen in Indian, Middle Eastern, and Asian dishes [i]. Some countries even use it in medicines or herbal remedies because of its extensive health benefits [i].

Nutritional Content

One cup (16 grams) of cilantro contains 4 calories, 0 grams of fat, 1 gram of carbs, and 0 grams of protein. Cilantro is packed with vitamins C, A and K and has trace amounts of folate, potassium, manganese, and choline [ii].

Health Benefits

While more research is needed, cilantro use has been associated with anti-cancer effects, as it slows cancer cell production and protects against oxidative stress, which in turn, may slow the spread of certain cancers [ii]. It also contains a significant amount of immune-boosting antioxidants to help fight against cancer [i]. In addition to these health effects, cilantro has also been associated with the below [i,ii].

  • Prevention of infections and food-borne illnesses
  • Skin protection
  • Improved heart health
  • Brain health
  • Improved digestion and gut health
  • Anti-fungal properties
  • Analgesic effects (relieves pain)
  • Anti-inflammatory effects
  • Reduction in blood sugar

Cilantro is also a great natural preservative to add to your foods to help keep them fresh for longer [ii].

How to Use

To easily boost your health and protective factors, try adding cilantro to this delicious recipe for a 3-bean salad. Watch a video of preparation of this recipe here!

3-Bean Salad
  1. 1 can cannellini beans
  2. 1 can black beans
  3. 1 can kidney beans
  4. ½ medium to large red onion
  5. 1 cup of cut tomatoes
  6. Lemon juice, parsley, cilantro to taste
  7. Drizzle of olive oil
  8. Optional add-ins: spinach, quinoa, avocado
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  1. Open cans of beans and thoroughly wash.
  2. Cut red onion and tomatoes.
  3. Combine beans with red onions and tomatoes and mix.
  4. Add in lemon juice, parsley, and cilantro to taste.
  5. Drizzle in olive oil.
  6. Mix ingredients together.
  7. Add any optional add-ins and mix.
  8. Serve and enjoy!
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[i] Panoff, L. (2019). 8 Surprising Health Benefits of Coriander. Healthline. https://www.healthline.com/nutrition/coriander-benefits

[ii] Kubala, J. (2019). Why is Cilantro (Coriander) Good for You? Medical News Today. https://www.medicalnewstoday.com/articles/277627

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