Basil is the good for you food of the week. You may think of it as just an herb that lends its flavor to your favorite pasta sauce and Italian dishes, but it’s actually got a lot going for it in terms of health benefits. You’ll find it year-round in most Treasure Valley markets, but it’s at its peak in August, so now’s the perfect time to add some to your cart.
Two teaspoons of dried basil will give you 60 percent of your daily requirement of vitamin K, which is good for your bones. You’ll also get a good amount of vitamin A, iron, and believe it or not, calcium, from a serving of basil. Other nutrients in basil include vitamin C, potassium, dietary fiber, magnesium and manganese. And calories are absolutely minimal—only seven calories in two teaspoons, so be as liberal as you like when adding it to your food. Basil has also been shown to protect against unwanted bacterial growth, have anti-inflammatory effects, and promote cardiovascular health.
Basil is common in a variety of cuisines around the world. Italian may be the first to come to mind, as the scent of basil automatically whisks you away to the Mediterranean. But it plays an important role in Thai, Vietnamese and Laotian cooking as well. It is extremely fragrant and will complement a variety of foods. When you buy basil, look for fresh herbs with bright green leaves. Avoid any leaves that are yellowing or spotty. When you get it home, wrap it in a damp paper towel and store it in the refrigerator until ready to use. It can also be frozen in airtight containers. Many people buy it dried for recipes, and that’s fine, but don’t overlook the opportunity to buy fresh basil whenever possible. You’ll really taste and appreciate the difference.
One of the best ways to enjoy fresh basil is to make a simple caprese salad: layer slices of fresh mozzarella and juicy tomatoes with basil leaves in a flat dish, drizzle with olive oil and a little red wine vinegar, and sprinkle with salt and pepper to taste. Or chop the tomatoes and mix with garlic, olive oil, chopped celery, basil, salt and pepper and then pile it on crusty little toasts for bruschetta. Basil is one of the key ingredients in pesto, which combines pine nuts, olive oil, and Parmesan cheese with the herb for a rich, creamy topping or as a base for sauce. (The Boise Healthy Living Examiner never misses the opportunity to sneak a little spinach into her pesto, too. Just don’t tell her kids.) Use pesto in your next pasta salad for a unique flavor. You can even spread it on a tortilla and top with sliced turkey and fresh tomatoes and romaine lettuce for a delicious spin on your run of the mill sandwich. Don’t forget to add it to your favorite pasta sauce and tomato soup recipes. Basil and tomato make a perfect match. If you like Thai food, check out the video below for a delicious Spicy Basil Chicken recipe.
Talk it up:
How do you enjoy basil?
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