Reducing the amount of salt and fat you add to foods is good for your health but the result may be that foods taste bland and uninteresting. Adding herbs when you cook enhances the flavor of foods and has the added bonus of antioxidant activity that helps reduce the risk of certain diseases, such as heart disease and cancer.

Dried bottled herbs are convenient and shelf stable but fresh herbs are more flavorful. Whether you grow your own herbs or buy them at the farmers market or grocery store, here are some helpful hints about using herbs, courtesy of Alice Henneman from the University of Nebraska Extension:

1. A general guideline when using fresh herbs in a recipe is to use 3 times as much as you would use of dried herbs.

2. Purchase herbs close to the time you plan to use them. When growing herbs in your own garden, the ideal time for picking is in the morning before the sun gets hot. This help ensure the best flavor and storage quality.

3. Fresh herbs can be stored in an open bag or a perforated plastic bag in your refrigerator crisper drawer for a few days. If you do not have a perforated bag, use a fork to poke small holes in a regular plastic bag.

4. To extend the freshness of herbs, snip off the ends of the stems on the diagonal. Place herbs in a tall glass with an inch of water, like cut flowers. Cover loosely with a plastic bag. Place the container in the refrigerator and change the water daily. Fresh herbs may last a week stored this way.

5. Wash herbs just before using them. Shake off moisture or spin dry in a salad spinner. Pat off any remaining moisture with paper towels.

6. To prepare herbs for recipes, chop with a chef's knife on a cutting board or snip with scissors. Large leaves, such as basil, can be stacked, rolled tightly and cut into thin strips with a sharp knife

7. For herbs with sturdy stems, such as marjoram, oregano, rosemary, sage and thyme, strip off the leaves by running your fingers down the stem from top to bottom.

8. Add fresh herbs at the end of cooking to preserve their flavor. The more delicate herbs, such as basil, chives, cilantro, dill weed, parsley and marjoram should be added just before serving. The less delicate herbs, such as oregano, rosemary, tarragon and thyme can be added in the last 20 minutes of cooking.

Dill weed is an annual herb that is easy to grow in your garden. It is good for flavoring green beans, potatoes, carrots, cottage cheese, fish and sour cream dips. For a taste of dill in soup, come to the Auburn farmers market on Thursday, July 10, and stop at the Cooperative Extension table.

Tip of the week:

For detailed information about herbs and recipes using herbs, check culinaryherbguide.com.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the

Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Herbed Zucchini Soup

Makes 7-8 cups

4 cups reduced sodium chicken broth

2 medium potatoes, peeled and diced

2 pounds zucchini (about 4 medium), washed and cut into 1-inch pieces

2 tablespoons fresh dill weed, chopped, or 2 teaspoons dried dill

1 cup shredded reduced fat 2 percent milk cheddar cheese

1/4 teaspoon black pepper

Put broth, potatoes, zucchini and dill in a large saucepan. Bring to a boil. Reduce to a simmer and cook, uncovered, until the zucchini and potatoes are tender (7-10 minutes). Remove about half of the cooked potatoes and zucchini to a bowl and set aside. Puree the remaining broth, potatoes and zucchini in a blender or food processor until smooth.(see tip below). Pour back into pan and heat over medium-high, slowly stirring in the cheese until it is incorporated. Gently stir in potatoes and zucchini. Stir in dill weed and pepper. Serve hot, sprinkled with Parmesan cheese, if desired.

Tip: To prevent spattering when blending hot ingredients, remove center piece of lid. Loosely cover the hole with a paper towel and turn on the blender. Allowing airflow will keep the contents from spewing out.