Cilantro: Nutrition Benefits, Storage Tips and Fresh Recipes
July 29, 2026
Categories: Community Health, The Farm at Trinity Health
Fresh and citrusy, cilantro adds a bright burst of flavor to any dish. Its delicate leaves and crisp stems are perfect for garnishing, seasoning, and sauces. Rich in vitamin K, antioxidants, and essential oils, it supports heart health, aids digestion, and enhances savory and spicy flavors.
Season: April - June/August - October
Storage and Preparation
Fresh cilantro can be stored in the fridge for up to a week, wrapped in a damp paper towel inside a plastic bag. To extend its shelf life, chop and freeze it in an airtight container or ice cube tray with water or oil. Enjoy it fresh as a garnish, in sauces, or mixed into salsas, soups, and salads.
Nutrition
Cilantro is a nutrient-dense herb, packed with antioxidants and vitamins A, C, and K. Cilantro brings fresh flavor to dishes without contributing to fat or sodium intake.
Cilantro Recipes
Cilantro Lime Rice
Ingredients:
- 1 cup of rice, rinsed and drained
- 1½ cups water
- 3 tsp extra-virgin olive oil
- 1 small garlic clove, minced
- 2 scallions, chopped
- 1 tsp lime zest
- ¼–½ tsp sea salt
- 1½ tbsp fresh lime juice
- ½ cup fresh cilantro, chopped
Instructions:
- In a saucepan, combine rice, water, and 1 tsp olive oil. Bring to a boil, cover, and simmer for 20 minutes (or follow package instructions).
- Fluff rice with a fork. Stir in garlic, scallions, and lime zest. Let cool for 1 minute.
- Add remaining olive oil, salt, lime juice, cilantro, and optional spice. Mix well and adjust the seasoning to taste.
Cilantro Lime Dressing
Ingredients:
- 2 cups fresh cilantro
- 1 garlic clove
- ¼ cup fresh lime juice
- 2 tsp maple syrup or honey
- ½ tsp ground coriander
- ½ tsp sea salt
- ½ cup extra-virgin olive oil
Instructions:
- Pulse until well combined.
- With the blade running, slowly pour in ½ cup extra-virgin olive oil and blend until smooth.
- Make it creamy (optional): Blend in 1 avocado or ½ cup plain whole milk Greek yogurt until smooth and creamy.
- Adjust seasoning to taste and enjoy as a sauce, dip, or dressing!