Prior to World War II, the herb oregano wasn’t a spice-rack staple in the United States. That changed, however, when American soldiers returned from Italy with a taste for pizza—and one of its principal flavorings, oregano. Sales of the herb skyrocketed, and today it’s become a kitchen essential, providing piquancy in a variety of dishes, ethnic and American.

The editors at DC love oregano and other herbs stems because they allow us to season foods satisfyingly without relying on salt. High-sodium diets can lead to high blood pressure, a major risk factor for heart disease and stroke, and the American Dietetic Association recommends a daily sodium intake of 1,500 milligrams (not to exceed 2,300 mg). So instead of reaching for the salt shaker, depend on oregano and other herbs to give foods zip.

Studies indicate that culinary herbs may also help ward off various chronic diseases. While low in calories and fat, oregano is also a rich source of antioxidants, which researchers believe protect our body’s cells from damage. In fact, a United States Department of Agriculture study found that 1 tablespoon of fresh oregano has 42 times more antioxidant activity than apples.

Look for fresh oregano in your grocery store’s produce department and at local farmers markets. Or buy an oregano plant for your windowsill—you can snip off leaves for cooking as you need them. For maximum flavor, add the leaves near the end of cooking. Dried oregano is almost as tasty as fresh, so don’t hesitate to use it when fresh isn’t available; one teaspoon dried equals one tablespoon fresh.

So you have a bushy oregano plant in your kitchen window. What to do with those leaves? A quick meal idea: Cook and stir crushed garlic cloves in extra-virgin olive oil until soft. Toss with hot, cooked wholegrain pasta and a handful of fresh oregano leaves. Finish with a dusting of fresh Romano cheese. Serve with a side of baby spinach leaves dressed lightly in a low-fat vinaigrette. Mmm—that’s amore.