Spearmint 101 – The Basics

About Spearmint
When someone uses the general term, “mint,” they are usually referring to spearmint, Mentha spicata. This same perennial herb has also been called garden mint, lamb’s mint, Our Lady’s mint, spire mint, and sage of Bethlehem.

Spearmint is native to the Mediterranean region, where it has long been a popular herb used as both food and medicine. In ancient times, mint was known as an herb of hospitality. The leaves were used to clean and scent tables and floors. It has been stuffed in pillows and mattresses and scattered on floors to cover odors and deter pests and rodents. Mint was also used with other herbs in tombs as an aromatic. The Romans brought mint to Europe. Mint was carried to America by early English settlers who used it medicinally, to make tea, and as an aromatic for the body and home.

Nutrition and Health Benefits
Mint is rich in Vitamin A, Vitamin C, and folate, along with the trace minerals manganese and iron. It also contains some calcium and magnesium.

Digestive Upsets. Mint tea has been used to help relieve nausea, cramping, and indigestion.

Respiratory Problems. Inhaling steam scented with mint has been used to help relieve respiratory problems such as asthma and bronchitis.

Antibacterial Agent. Spearmint is added to many toothpastes and mouthwashes. In addition to freshening the breath, spearmint has been found to contain antimicrobial properties that can help kill harmful bacteria in the mouth. Furthermore, research has shown that spearmint essential oil can help destroy harmful bacteria, such as E. coli and Listeria, that cause foodborne illnesses.

Lowers Blood Sugar. Animal studies have shown that spearmint tea may help to lower blood sugar in people with diabetes. Human studies in this area are lacking, but the animal studies that have been conducted are promising.

Reduces Stress. In many countries, spearmint tea is commonly used to induce relaxation and reduce stress. Animal studies have shown that spearmint tea does, in fact, produce such an effect. The menthol in the leaves may be responsible for this effect. So, if you’re feeling stressed, enjoy a cup of mint tea! Furthermore, mint aromatherapy has been used to help ease mental sluggishness and agitation.

Relieves Arthritis. Animal and human studies have found that spearmint can help relieve arthritis pain. People who drank spearmint tea twice a day for 16 weeks had reduced stiffness, pain, and physical disability from arthritis of the knee.

How to Select Spearmint
Look for fresh mint leaves that are bright green and not wilted. If possible, smell them. Their aroma will clue you into their degree of freshness. If they have no aroma, they’re not fresh. If your bunch of leaves was tied together with a twist tie or rubber band, remove it when you get it home.

How to Store Fresh Spearmint
Fresh spearmint is delicate and can bruise easily. If it was purchased in a closed plastic container, store it dry in the refrigerator, in that same container until you’re ready to use it. Wait to wash it until you’re ready to use it.

If your mint leaves were bundled, they may be stored in a couple different ways. First, you can store them like cut flowers, in the refrigerator. Place the stems, cut side down in a glass or jar with a small amount of water. Cover them loosely with a plastic bag and store them in the refrigerator. Change the water every day or two.

Another way to store fresh mint leaves would be to spread them out on a SLIGHTLY damp paper towel or cloth. Roll the towel or cloth like a jelly-roll and place that loosely in a plastic bag. Store it in the refrigerator. Try to use your stored fresh mint within a week.

How to Preserve Mint
Freeze. Fresh mint may be washed, removed from stems, chopped, then frozen in ice cube trays with water. Transfer the frozen cubes to a freezer bag or container and use them when you want to add mint flavor to cold beverages or any cooked dish calling for mint.

Fresh mint may also be washed, dried, then frozen whole in an airtight plastic bag. This mint would be best used in pesto, sauce, or jelly.

Dry. There are several ways that fresh mint leaves can be dried.

(1) Wash the mint leaves while still on the stems. Carefully dry the leaves, then remove the stems. Place the leaves on a baking tray in a single layer. Be sure the leaves are completely dry before proceeding. Place the tray in a warm oven at its lowest temperature or 180°F until the leaves are dry. It may take two hours or longer. Watch them carefully so they do not burn. Allow them to cool completely, then store them in an airtight container. The dried leaves may be left whole or crumbled. If crumbled, sift them through a screen to remove any remaining stems.

(2) Fresh mint leaves may also be dried in a dehydrator. Prepare the leaves as detailed above and lay them in a single layer on a mesh dehydrator tray. Follow the manufacturer’s directions for the recommended temperature and length of time to dry the leaves.

(3) Yet another way to dry fresh spearmint would be to wash and dry the leaves completely. They may be removed from the stems or left on. Place them in a paper bag and close the bag by folding over the top edges. Lay the bag on its side and shake the bag to disburse the leaves so they’re not in a big clump. Place the bag away from a heat source and sunlight. Two or three times a day, shake the bag and turn it over to “toss” the leaves around, then lay it on its side again. Continue to do this until the leaves are completely dry. This may take a week or more. Once dry, remove the leaves from the stems, if not already done and transfer them to an airtight container.

After your dried mint leaves have been placed in their storage container, check the container after a few days to be sure there is no moisture inside. This would indicate that the leaves were not completely dry, and will invite decay. If moisture is found, remove the leaves and dry them again.

Quick Ideas and Tips for Using Spearmint
* Recipes that call for “mint” generally mean spearmint, so the two terms are usually interchangeable.

* For a quick dessert or snack, combine sliced strawberries, mint leaves, and yogurt.

* Make an easy mint tea by placing 5 to 10 torn mint leaves in a mug. Muddle (smash) them just a bit with a wooden spoon. Pour hot (not boiling) water over the leaves and allow them to steep for 5 to 10 minutes. Removing the leaves is optional. Enjoy!

* To make mint tea using dried leaves, steep 1 teaspoon of dried leaves in a cup of hot water for about three minutes. Strain and enjoy!

* Add 3 or 4 fresh mint leaves to your favorite chocolate or berry smoothie.

* Make a delicious strawberry salad that can be eaten as it is, used as a topping for a green salad, or as a topping for your favorite bread along with some goat or ricotta cheese. Combine 2 cups of sliced strawberries with 10 to 20 chopped fresh mint leaves, an equal number of chopped fresh basil leaves, and 3 to 4 tablespoons of your favorite balsamic vinegar. Enjoy!

* Dress up diced watermelon with equal parts of chopped fresh mint and basil leaves, some feta cheese, and a sprinkle of sea salt.

* Add fresh mint leaves to plain or sparkling water for a nice refresher. Better yet, freeze mint leaves with water in ice cube trays. Cool your water with mint ice cubes.

* When ingesting spearmint, use only dried or fresh leaves. Use spearmint essential oil for aromatherapy or dilute it in a carrier oil when massaging it on the body.

* Add fresh mint leaves to a mixed fruit salad to make it extra special.

* Make a simple refreshing sachet by placing some dried mint leaves in a small square of fabric or cheesecloth. Tie the ends together and place it in drawers, closets, shoes, or anywhere you want to freshen with the aroma of mint.

* Here’s a fun activity if you like mint-chocolate. Wash and dry fresh mint leaves. One at a time, dip each leaf in your favorite melted chocolate. Place the leaves on a wax paper-lined dish. When all the leaves have been dipped, place the dish in the refrigerator until the chocolate has hardened. Enjoy!

* Try adding finely chopped mint leaves to your favorite chocolate pudding or ice cream.

* If you only have dried spearmint and need fresh, or vice versa, here’s the conversion rate: 1 part of dried mint = 3 parts of fresh. Example: 1 teaspoon of dried mint is equivalent to 1 tablespoon of chopped fresh mint.

* When adding fresh spearmint to a cooked dish, add it toward the end of cooking, or when cooking is finished, for best flavor. When adding dried spearmint to a cooked dish, add it early during cooking so it will have time to rehydrate and release its flavor.

Herbs and Spices That Go Well with Spearmint
Basil, cardamom, cilantro, coriander, dill, lemongrass, lovage, parsley

Foods That Go Well with Spearmint
Proteins, Legumes, Nuts, Seeds: Almonds, beans (esp. black, green, white), bean shoots, beef, cashews, chicken, chickpeas, lamb, lentils, lima beans, peanuts, peas, pine nuts, pistachios, pork, salmon (and other seafood), turkey, veal

Vegetables: Artichokes, asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, chiles, chives, cucumbers, eggplant, endive, garlic, ginger, jicama, kale, lettuce, marinated vegetables, mushrooms, onions, potatoes, radishes, scallions, shallots, spinach, squash (winter and summer), tomatoes, zucchini

Fruits: Apples, berries (esp. blueberries, raspberries, strawberries), citrus fruits (in general), coconut, figs, fruits (in general, dried and fresh), grapefruit, grapes and grape juice, lemon, lime, mangoes (green), melon (esp. honeydew), olives, oranges and orange juice, papaya (esp. green), peaches, pears, pineapple, watermelon

Grains and Grain Products: Barley, corn, couscous, grains (in general), millet, noodles (Asian, esp. rice), pasta, quinoa, rice, wheat berries

Dairy and Non-Dairy: Cheese (i.e., feta, ricotta), coconut milk, cream, yogurt

Other Foods: Bourbon, chocolate, gin, rum, sugar (esp. brown), vinegar (esp. balsamic, white wine)

Spearmint has been used in the following cuisines and dishes…
Asian cuisines, beverages (juleps, lassis, lemonades, mojitos, teas), cakes, candies, chutneys, curries, desserts, frostings, ice cream, Indian cuisine, jellies and jams, Mediterranean cuisines, Middle Eastern cuisine, Moroccan cuisine, pestos, pies, pilafs, raitas, risotto, salads (bean, fruit, grain, green, Thai, vegetables), salsas, sauces, soups, Southeast Asian cuisines, stuffings, tabbouleh, teas, Vietnamese cuisines

Suggested Food and Flavor Combos Using Spearmint
Add spearmint to any of the following combinations…

Artichokes + chiles
Balsamic vinegar + berries
Balsamic vinegar + peaches + ricotta cheese
Bell peppers + chiles + garlic + papaya + pineapple
Cardamom + ginger + lemon
Chiles + cilantro + garlic + olive oil + vinegar
Chiles + lemon + shallots + sugar
Citrus + zucchini
Cucumber + yogurt
Feta cheese + lentils
Feta cheese + peas + rice
Lemon + strawberries
Olive oil + white beans + white wine vinegar

Recipe Links
20 Recipes That Use Fresh Mint https://www.thekitchn.com/10-recipes-that-use-fresh-mint-kitchn-recipe-roundup-188533

50 Ways to Cook with Fresh, Fragrant Mint https://www.epicurious.com/ingredients/get-fresh-with-mint-recipes-gallery

20 Recipes for Mint Lovers https://www.foodandwine.com/seasonings/herbs/mint/mint

14 Recipes That Freshen Up Dinner with Mint https://www.brit.co/dinner-recipes-with-mint/

Thai Ground Beef Recipe with Mint, Carrots, and Peppers https://eatingrichly.com/thai-ground-beef-recipe-with-mint-carrots-and-peppers/

Spiced Beef Stew with Carrots and Mint https://www.epicurious.com/recipes/food/views/spiced-beef-stew-with-carrots-and-mint-237295

63 Fresh Mint Recipes to Help You Use Up That Bumper Crop https://www.tasteofhome.com/collection/fresh-mint-recipes/

Middle Eastern Tomato Salad https://kalynskitchen.com/recipe-favorites-middle-eastern-tomato/

27 Fresh Recipes for Leftover Mint https://www.taste.com.au/quick-easy/galleries/recipes-leftover-mint/0hgpmndk

18 Recipes for Leftover Mint https://www.theguardian.com/lifeandstyle/2014/aug/26/18-recipes-for-leftover-mint

Resources
https://www.elizabethrider.com/10-ways-use-fresh-mint/

https://kalynskitchen.com/cooking-with-fresh-mint/

https://www.specialtyproduce.com/produce/Mint_308.php

https://nutritiondata.self.com/facts/spices-and-herbs/226/2

https://www.healthline.com/nutrition/spearmint#TOC_TITLE_HDR_12

https://www.encyclopedia.com/plants-and-animals/plants/plants/spearmint

https://www.thespruceeats.com/make-your-own-dried-mint-1706225

https://www.meghantelpner.com/blog/10-amazing-things-you-can-do-with-mint/

https://www.epicurious.com/ingredients/how-to-buy-and-store-mint-peppermint-spearmint-article

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.