How to Use Fresh Basil in Cooking & Health Benefits of Fresh Basil

How to Use Fresh Basil in Cooking & Health Benefits of Fresh Basil
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The Story of Fresh Basil

Basil is commonly associated with spaghetti and other Italian dishes, but did you know that basil originated in Iran and Southeast Asia? Indians have been cultivating basil for more than 5,000 years. As the warmth-loving herb’s popularity spread worldwide, different varieties developed. Thai (holy) basil is common in Vietnamese, Thai and Laotian cuisines. Sweet basil is the variety that we are often most familiar with in Italian and French cuisines.

Basil is best when fresh, for reasons we will get into shortly. We’ll also learn many of basil’s wonderful health benefits, as well as how to use fresh basil in cooking

Fresh vs. Dried Basil

1193477 delicious pasta 1

While basil is readily available dried, this form is highly inferior to fresh. As the oils are lost in the drying process, so too is lost the vast majority of basil’s distinctive flavor. Drying basil also changes the flavor, making it taste a bit like hay.

Fresh basil can be preserved without losing its flavor by using it to make basil-infused vinegars, flash-blanching leaves and then freezing them, chopping basil leaves and freezing with water in ice cube trays, or by blending chopped leaves with olive oil as a pesto and freezing that.

Health Benefits of Fresh Basil

193338 chicken basil

Not only does fresh basil contain several vitamins and minerals, studies of basil’s essential oils are ongoing, and researchers continue to discover new health benefits of these oils.

Basil is an excellent source of the fat-soluble vitamin K, as well as water-soluble vitamin A and the minerals calcium and iron. The essential oils present in fresh basil leaves have antibacterial and anti-inflammatory properties. Fresh basil is also bursting with antioxidants, which indicate that basil may help prevent cancer, slow the signs of aging, and function as an anti-viral.

Use Basil to Flavor These Foods and Cuisines

150293 gnocchi

Fresh basil is traditionally and copiously used in Italian, Vietnamese, Thai and Laotian cuisines. Keep in mind that Mediterranean and Southeast Asian cuisines utilize different kinds of basil—sweet and Thai, respectively. However, one can substitute sweet basil for Thai basil in a pinch.

Sweet basil, of which Genovese is the most popular variety, is probably the basil you are most familiar with. Thai basil is less sweet, and carries a bit of an anise or licorice flavor. If you wanted to make a comparison, think of Thai basil as sweet basil mixed with a touch of French tarragon—interestingly enough, another herb that is only useful in fresh form.

Use basil in nearly any Italian dish, such as pasta with tomato or cream sauce, bruschetta or pizza. Pesto, made from fresh basil, olive oil, salt and sometimes pine nuts and/or Parmesan cheese, can be used as a sauce or condiment with many sorts of dishes. Basil is also excellent in Southeast Asian dishes such as Indian or Thai curries and pad Thai.

Keep in mind these flavors that basil pairs amazingly well with:

Dairy:

  • mozzarella cheese
  • Parmesan cheese
  • pecorino cheese
  • ricotta cheese
  • eggs

Condiments, spices, and flavorings:

  • garlic
  • olive oil
  • lemons and lemon juice
  • mint
  • oregano
  • salad dressings
  • balsamic vinegar

164187 basic pesto

Meat and fish:

  • shellfish
  • chicken
  • fish
  • lamb
  • meats

Fruits and vegetables:

  • watermelon
  • zucchini
  • tomatoes
  • bell peppers
  • eggplant
  • salads

Now that you know how to use fresh basil, along with its health benefits, try putting some fresh basil to use today in a pizza sauce, sprinkled on a green salad, or blended into a watermelon-basil sorbet. Given the versatility of this ancient herb, the possibilities are nearly endless.

References

Food and Fitness

Spice Up Your Life…

fresh basil - New Entry Sustainable Farming Project

Growing, Selecting And Using Basil, HYG-1644-94

Images:

  1. https://www.sxc.hu/photo/997566
  2. https://www.sxc.hu/photo/1193477
  3. https://www.sxc.hu/photo/193338
  4. https://www.sxc.hu/photo/150293
  5. https://www.sxc.hu/photo/164187