Oregano 101 – The Basics

About Oregano
Oregano is a perennial herb that grows into a small shrub with multi-branched stems, with small, oval, grayish-green leaves. As the plant matures, it produces small white or pink flowers that are edible.

Oregano is an herb in the mint family. It is a close “cousin” to marjoram. Oregano is native to the Mediterranean region and western Asia. People have used it for thousands of years for both culinary and medicinal uses. Ancient Greeks and Romans associated oregano with joy and happiness, and used it at both weddings and funerals. The couple to be married was adorned with wreaths or garlands of oregano to ensure long years of love and happiness. Graves were planted with oregano to help the deceased find peace and tranquility in the next life.

Ancient Greeks discovered the plant had medicinal properties and used it to treat a variety of ailments. Oregano eventually was taken to China where it was prescribed to relieve fevers, vomiting, diarrhea, jaundice, and itchy skin. In the middle ages, people used oregano to treat rheumatism, toothache, indigestion, and cough. Later, oregano was consumed throughout Europe and Northern Africa where it was used to flavor meats, fish, and even wine. Oregano was hardly known in the United States before World War II. Soldiers discovered the herb during the Italian Campaign and brought the herb to the United States, with suggested ways to use it. Its popularity in America has grown ever since.

Oregano is very popular in Mediterranean cuisines, especially Greek and Italian foods. The leaves have a distinct aroma with a warm, slightly bitter flavor. The intensity of the flavor of oregano can vary among the different varieties. Also, growing conditions (season, climate, and soil) affect the flavor of oregano, so it can vary from a mild to intense, biting flavor.

Nutrition and Health Benefits
Even though we don’t eat a lot of oregano at any one time, the herb has an impressive list of compounds known to have disease prevention and health promoting properties.

Antibacterial and Antifungal Properties. Thymol, one of the noteworthy compounds in oregano is known to have antibacterial and antifungal properties. In a 2019 study, thymol and carvacrol, another important compound found in oregano essential oil, were found to prevent various strains of Staphylococcus aureus from developing in meat and dairy products, suggesting it could be used to deter bacterial growth in food. Researchers tested the antimicrobial effects of oregano oil against an array of microbes and found it to be effective against eleven different strains of bacteria.

Oregano is also an excellent source of Vitamin C, which is well-known for its antioxidant properties and help in warding off infections.

Antioxidants. Oregano is rich in antioxidant compounds, including Vitamin A, carotenes, lutein, zeaxanthin, and cryptoxanthin. It has been rated to be a plant among the highest with antioxidant benefits. These compounds protect us from dangerous free radical molecules that play a role in aging and various disease processes. Animal studies suggest that oregano extract may reduce inflammation associated with autoimmune arthritis, allergic asthma, and rheumatoid arthritis.

Promotes Healthy Digestion. Oregano stimulates the release of gastric juices, promoting healthy digestion and movement of intestinal contents.

Source of Important Minerals. Oregano is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium, an important electrolyte in cellular and body fluids, is well-known for helping to control heart rate and blood pressure. Manganese functions as a co-factor in the antioxidant enzyme, superoxide dismutase. Iron is well-known for helping to prevent anemia, while magnesium and calcium are essential for healthy bones.

How to Select Oregano
Dried oregano is available in just about any grocery store you can name. Fresh oregano is found in the refrigerated produce section of many grocery stores. Many people prefer the flavor of fresh oregano over dried. Also, fresh oregano is richer in essential oils, and vitamins and minerals than its dried counterpart.

When shopping for fresh oregano, select those with a vibrant green color and a firm stem. There should be no mold, discoloration or yellowing.  They should not look wilted.

How to Store Oregano
Do not wash fresh oregano until you are ready to use it. The excess moisture could invite decay.

There are different ways fresh oregano can be stored…

(1) Store fresh oregano in the refrigerator in the original clamshell container it came in. Stored this way, it will keep for a few days.

(2) Store fresh oregano in the refrigerator, in a zip-lock bag. Like the plastic clamshell container, fresh herbs kept this way will have a tendency to dry out and should be used within three days.

(3) Store fresh oregano loosely wrapped, jelly roll style, in a slightly damp paper towel or cloth, placed loosely in a plastic bag, and kept in the refrigerator. When stored this way, it may keep for up to one week.

(4) Fresh oregano may also be kept like fresh cut flowers, standing up, cut side down, in a glass with a little water. Cover loosely with a plastic bag and store it in the refrigerator. Change the water every day or two. Try to use oregano kept this way within one week.

Store dried oregano in an airtight container in a cool, dry, place, away from a heat source and light. For best flavor, use it within six months.

How to Freeze Oregano
First, wash and dry your fresh oregano sprigs. Remove the leaves from the stems and place them loosely in a freezer bag. Remove as much air from the bag as you can. Try to place it somewhere in the freezer where the leaves won’t get crushed. Use within one year.

Fresh oregano may also be frozen in ice cubes. Wash and remove the leaves from stems. Place a measured amount of leaves in ice cube trays. Fill with water and freeze. Once frozen, transfer the cubes to a freezer bag or container. To use, simply add however many cubes you need to soups, sauces, stews, or marinades. Use your cubes within one year.

How to Dry Oregano
Like storing and freezing fresh oregano, there are different ways it can be dried.

(1) Wash and dry the fresh oregano on the stems. Tie the stems toward the cut side, and hang them upside down to dry in a cool, dry place, away from sunlight. The area should have plenty of ventilation. Once dried, the bundle can be placed in a bag or container and stored away from light and heat. Use within six months for best flavor. To save space, the leaves can easily be removed from the stems before being stored.

(2) Wash and dry the fresh oregano on the stems. Place the oregano, stems and all, in a clean paper bag that is large enough so the stems won’t be overly crowded. Close the paper bag by folding over the top. Lay the bag on its side in a cool, dry place. Two or three times a day, gently shake the bag to keep any branches from sticking together and turn the bag over. Check it periodically for dryness, starting after a week or so. When they are completely dry, remove the leaves from the stems and place them in an airtight container. Store it in a cool, dry place away from sunlight. Use within six months for best flavor.

(3) Fresh oregano may also be dried in a dehydrator. Wash and pat the stems and leaves dry. Place the stems on a mesh dehydrator sheet and follow the manufacturer’s directions for drying your herbs. The usual temperature for drying herbs is as low as possible, about 95°F. Allow them to dehydrate until they are crispy and completely dry. Remove the leaves from the stems and transfer them to an airtight container. As with the other methods, store it in a cool, dry place away from a heat source and light. Use within six months for best flavor.

Quick Ideas and Tips for Using Oregano
* Add dried oregano at the beginning of cooking to allow it to rehydrate and the flavor to be released. Add fresh oregano at the end of cooking so the flavor will remain in your food.

* Some varieties of oregano can be spicier than others. Italian oregano is sweeter and milder in flavor. Greek and Mexican oregano is hotter and spicier in flavor.

* If your pizza is lacking that “classic” pizza flavor, sprinkle it with a little dried oregano. Oregano is the herb that makes pizza taste like pizza.

* Try adding oregano to tomato-based pasta dishes, omelets, breads, roasted potatoes, kebabs, chicken, and lentils.

* Add a little sprinkle of dried oregano leaves to a green salad for a spicy flavor.

* If a recipe calls for fresh oregano and all you have is dried (or vice versa), here’s the conversion rate: 1 part of dried oregano = 3 parts of fresh. Example: 1 teaspoon of dried oregano = 1 tablespoon (3 teaspoons) of fresh oregano.

* If you’re making your own fresh dinner rolls, finely mince a few tablespoons of fresh oregano leaves, and knead it directly in the dough for fresh herb rolls.

* Try adding some fresh, chopped oregano leaves to a pot of beans during the last 15 minutes of cooking for an earthy oregano flavor.

* Make a robust, savory pesto using fresh oregano instead of basil leaves. Serve a little on a green salad, toss it with roasted vegetables, or brush it on your favorite bread.

* For a simple and satisfying salad, sprinkle oregano on sliced tomato and mozzarella cheese. Drizzle lightly with olive oil.

* If you elect to use oregano oil on your skin, be sure to dilute it with a carrier oil.

Herbs and Spices That Go Well with Oregano
Basil, capers, cayenne, cilantro, cumin, marjoram, pepper (black), salt

Foods That Go Well with Oregano
Proteins, Legumes, Nuts, Seeds: Beans (in general), beef, chicken, chickpeas, eggs, fish (and other seafood), lamb, pork, tahini, turkey, veal

Vegetables: Bell peppers, chiles, eggplant, endive, fennel, garlic, mushrooms, onions, potatoes, scallions, squash (summer and winter), tomatoes and tomato sauce, vegetables (roasted, stir-fried), zucchini

Fruits: Citrus (in general), lemons, olives, orange

Grains and Grain Products: Corn, grains (in general), pasta, rice

Dairy and Non-Dairy: Cheese (i.e., feta, soft, white)

Other Foods: Mustard (Dijon), oil (esp. olive)

Oregano has been used in the following cuisines and dishes…
Chili, Greek cuisine, Italian cuisine, kebabs, marinades, Mediterranean cuisines, Mexican cuisine, Middle Eastern cuisines, pasta dishes, pizza, salad dressings, salads (esp. Greek), sauces (esp. pasta, pizza, tomato), soups (esp. minestrone, spinach, tomato, yogurt), Southwest American cuisine, stews, stuffings

Suggested Food and Flavor Combos Using Oregano
Add oregano to any of the following combinations…

Cannellini beans + zucchini
Feta cheese + tomatoes [in salads]
Garlic + lemon [in salad dressings]
Lemon juice + olive oil [in marinades]

Recipe Links
Chimichurri Sauce https://www.allrecipes.com/recipe/68003/chimichurri-sauce/

Fast, Fresh Grape Tomato Salad https://www.allrecipes.com/recipe/223168/fast-fresh-grape-tomato-salad/

Cajun spice Mix https://www.allrecipes.com/recipe/149221/cajun-spice-mix/

Greek Lemon Chicken and Potatoes https://www.allrecipes.com/recipe/242352/greek-lemon-chicken-and-potatoes/

Daddy Eddie’s Roast Pork, Puerto Rican-Style https://www.allrecipes.com/recipe/254168/daddy-eddies-roast-pork-pernil-puerto-rican-style/

Homemade Pizza Sauce https://www.allrecipes.com/recipe/234536/how-to-make-homemade-pizza-sauce/

Herbs de Provence https://www.allrecipes.com/recipe/223272/herbs-de-provence/

Absolutely Fabulous Greek/House Salad https://www.allrecipes.com/recipe/36520/absolutely-fabulous-greekhouse-dressing/

Oregano Recipes https://www.foodandwine.com/seasonings/herbs/oregano/oregano-recipes?slide=91503ca7-1673-4fde-b3b1-1f75cdfa0db9#91503ca7-1673-4fde-b3b1-1f75cdfa0db9

Grilled Yellow Squash and Zucchini Pasta Salad https://www.sunset.com/recipe/grilled-yellow-squash-zucchini-pasta-salad

Orange, Radicchio, and Oregano Salad https://www.sunset.com/recipe/orange-radicchio-oregano-salad

Grilled Potato Salad https://www.sunset.com/recipe/grilled-potato-salad

Tagliatelle with Fresh Oregano Pesto https://www.tastymediterraneo.com/tagliatelle-with-fresh-oregano-pesto/

 

Resources
https://www.americanspice.com/blogs/fun-facts-on-oregano/

https://www.nutrition-and-you.com/oregano.html

https://www.thespruceeats.com/oregano-storage-1807785

https://www.gardeningknowhow.com/edible/herbs/hgen/freezing-herbs.htm

https://www.livingonadime.com/herb-guide/

https://www.spicesinc.com/p-510-what-spices-go-with-what-meat.aspx

https://www.spicesinc.com/p-510-what-spices-go-with-what-meat.aspx

https://www.thekitchn.com/5-ways-to-use-fresh-oregano-from-your-garden-ingredient-spotlight-191094

https://www.medicalnewstoday.com/articles/266259#benefits

https://davesgarden.com/guides/articles/herbal-history-oregano

http://www.indepthinfo.com/oregano/history.shtml

https://www.medicalnewstoday.com/articles/266259#risks

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.