Mint: Benefits + Recipes
Summer Herb Series #1 🌿
Summer is the perfect time to incorporate fresh herbs into your meals to boost the flavor and health benefits.
Herbs are one of the best sources of antioxidants for reducing inflammation, and they’ve been used medicinally for thousands of years to treat various inflammatory conditions and ailments due to their protective properties.
There was lots of positive feedback on last summer’s herb series (covering basil, cilantro, parsley, and rosemary), so I wanted to bring it back this year!
We’ll be diving into the benefits of 4 new herbs this summer + recipes for using each.
Today we’re looking at the benefits of mint plus over 20 recipes for using it!
Benefits of Mint
Mint, particularly peppermint, has been used medicinally for a range of uses, including aiding in digestion, pain relief, and potential cognitive and psychological benefits.
Research shows that mint has the following health properties as a result of its high antioxidant content, combined with low toxicity and high efficacy:
Anti-cancer
Anti-obesity
Antimicrobial
Anti-inflammatory
Anti-diabetic
Cardioprotective effects
Mint contains a variety of potent antioxidants, including polyphenols, flavonoids, flavanols, terpenoids, and essential oils.
Let’s look at some of the specific ways that these compounds in mint support our health.
1. Digestive Relief
Mint has been used for centuries to treat nausea, vomiting, and stomach pain. This is primarily due to the peppermint oil found in the leaves of the mint plant, which has anti-spasmodic properties that relax stomach muscles.
The antispasmodic properties of mint help to relieve stomach cramps, gas, and bloating, which is why it’s considered an effective treatment for irritable bowel syndrome (IBS).
For example, one research study found that peppermint oil significantly reduced abdominal pain, discomfort, and IBS severity in patients with IBS, making it a natural and affordable option for managing this condition.
Research also shows that peppermint oil significantly reduces the frequency and severity of nausea and vomiting in cancer patients undergoing chemotherapy.
The next time you’re experiencing an upset stomach, nausea, bloating, or cramping, turn to peppermint.
Here are some ways that you can use peppermint for digestive relief:
Sip on mint tea (recipe below)
Take a peppermint oil capsule
Mix a few drops of a high-quality peppermint essential oil with 1 tsp. coconut oil, then massage onto the abdomen or wherever you’re experiencing discomfort.
2. Anti-Inflammatory
Mint has powerful anti-inflammatory and pain-relieving properties due to the antioxidants that it contains, primarily menthol, luteolin, eriocitrin, and rosmarinic acid.
Research shows that peppermint oil reduces inflammation in the body by inhibiting the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory cytokines.
In addition, peppermint can help to alleviate pain associated with inflammation by reducing neuronal excitability, or the overstimulation of nerves that leads to the sensation of pain.
One study found that topical application of peppermint essential oil to the temples offered rapid pain relief for tension headaches that was equivalent to taking 1,000 mg of acetaminophen.
This study observed a significant reduction in headache intensity within 15 minutes that continued over the span of an hour, showing that peppermint oil is just as effective as Tylenol for reducing headaches.
3. Anti-Cancer Properties
According to an article published in the journal Molecules, phytochemicals derived from mint showed anti-cancer activity against different types of cancers in humans including cervix, lung, breast, colon, and others.
Mint essential oils are cytotoxic, which means they have the ability to induce programmed cell death of cancer cells via apoptosis.
One study found that peppermint oil significantly inhibited the growth of colon cancer cells by inducing apoptosis (cell death). This was “drastically heightened” when peppermint was combined with sage.
4. Brain Health & Cognitive Benefits
Peppermint oil has also been shown to help prevent mental fatigue and improve cognitive performance by significantly inhibiting acetylcholinesterase, the enzyme that breaks down acetylcholine.
Acetylcholine is considered the most important neurotransmitter for memory. It’s involved in memory storage, attention, learning, muscle activation, and mental alertness, and is especially important in cognitive performance and fatigue resistance.
Low acetylcholine levels (or fast breakdown by acetylcholinesterase) is linked to mental fatigue, sluggishness, and even cognitive decline (as seen in Alzheimer’s disease).
Peppermint oil can help to improve cognitive function by inhibiting the action of acetylcholinesterase and thereby increasing the availability of acetylcholine.
Mint Recipes
Beverages
Mint Tea: Add 1 tablespoon dried mint leaves (or a handful of fresh leaves) to 12-16 oz. hot water and steep for 7-10 minutes. Sweeten with some pure maple syrup or honey if needed.
Classic Mojito: Muddle 5 mint leaves in the bottom of a large glass. Add in the juice of 1 lime, 1.5 oz. white rum, and 1.5 Tbsp. simple syrup (or mint simple syrup). Fill the glass with ice, add in club soda, and stir. Garnish with additional mint leaves and enjoy! Full recipe.
Strawberry Mint Mocktail: Muddle 4 strawberries and 6 mint leaves in the bottom of a large glass. Add in the juice of 1 lime and a tablespoon of honey, pure maple syrup, or mint simple syrup. Fill the glass with ice and top off with club soda. Stir, garnish with additional mint leaves, and enjoy! Full recipe.
Blackberry Bourbon Smash: Combine 6 mint leaves, juice of 1/2 lime, 1 Tbsp. simple syrup (or pure maple syrup), and 4-5 blackberries in a shaker. Muddle everything together, then add 2 oz. boubon and 1 cup of ice. Shake vigorously, then pour into a glass and top off with club soda. Stir and garnish with mint leaves. Full recipe.
Blackberry Smash Mocktail: Muddle 4-5 blackberries, juice of 1 lime, 4 mint leaves, and 1 tsp. honey in a glass. Add in ice, top with club soda or kombucha, stir to combine, and garnish with additional mint leaves. Full recipe.
Appetizers
Tzatziki: A classic Greek dip made with yogurt, cucumbers, garlic, mint, and olive oil that’s delicious for dipping vegetables, adding to sandwiches, or pairing with gyros or Greek chicken meatballs. Full recipe.
Whipped Feta With Mint: This creamy whipped feta is made with feta cheese, Greek yogurt, olive oil, lemon juice, and mint leaves. There’s many variations, like this Mediterranean-inspired Whipped Feta Dip or this Mint & Pistachio Whipped Feta. Serve with veggies, pita bread, or crackers.
Strawberry Mint Salsa: Made with strawberries, red onion, red bell pepper, balsamic vinegar, and mint leaves for a refreshing summer salasa. Serve with pita chips or cinnamon millet & flax chips. Full recipe.
Watermelon, Feta, & Mint Skewers: This recipe is simple to make for a sweet + salty summer appetizer. Full recipe.
Maple Grilled Peaches With Mint: A simple and refreshing summer appetizer or dessert using peaches, pure maple syrup, and mint with Greek yogurt. Full recipe.
Breakfast Recipes
Strawberry Mint Smoothie: A refreshing summer smoothie made with kefir, strawberries, and mint for a gut-health breakfast. Full recipe.
Moroccan Breakfast Sandwiches: Easy and healthy Moroccan breakfast sandwiches with egg, harissa, feta, olives, lemon mint tahini sauce, and arugula. Full recipe.
Steak & Eggs With Mint Chimichurri: A high-protein, low-carb breakfast with an avocado mint chimichurri sauce. Full recipe.
Turkish Eggs: Cılbır, or Turkish Eggs, are poached eggs served over garlicky yogurt with fresh mint and dill. Full recipe.
Sides
Watermelon Feta Salad: This salad is light and refreshing for hot summer days, made with watermelon, cucumber, feta, fresh mint and basil, and a honey-lime vinaigrette. Full recipe.
Tabbouleh: A classic Middle Eastern salad made with cucumbers, tomatoes, and lots of mint and parsley. Full recipe.
Summer Stone Fruit & Berry Salad: Peaches, plums, cherries, strawberries, and blueberries are tossed together with a honey-lime mint vinaigrette for a bright and refreshing side dish or dessert. Full recipe.
Main Dishes
Falafel: This Middle-Eastern dish is made with chickpeas and lots of herbs for a flavorful meal. Serve with hummus or tzatziki. Full recipe.
Greek Chicken Meatballs: Oven-baked Greek chicken meatballs are full of fresh herbs and spices, onions, garlic, and feta for a flavorful meal. Full recipe.
Salmon Kebabs With Mint Chimichurri: These salmon kebabs are grilled with veggies, then slathered with a garlicky chimichurri sauce for a colorful summer meal. Full recipe.
Chicken Lettuce Wraps: These lettuce wraps are made with ground chicken, fresh vegetables, herbs, and a flavorful Asian-inspired sauce. Full recipe.
Shrimp & Mango Tacos: Shrimp and mango tacos are served with a mint guacamole for a fun summer twist on traditional tacos. Full recipe.
Vietnamese Chicken Salad: This Vietnamese salad incorporates chicken, cabbage, carrots, red onion, cilantro, and mint with a tangy dressing. Full recipe.
I hope this post inspires you to try out some new recipes using mint this summer!
See you next week to highlight another herb in our summer herbs series.
What mint recipes are you excited to try?
-xo Kate