Eating Healthy With Basil

 Basil is a herb, popularly used in Italian cooking, as well as in some Asian recipes. Basil is probably best known for it's use in pesto, the fragrant and flavorful paste made up of basil, garlic, parmesan cheese, pine nuts, and olive oil. This flavorful herb, which is related to peppermint, is a tasty and nutritious addition to pasta sauces, soups, salads, or many other dishes.

 Basil contains an array of flavonoids. Flavonoids are compounds found in foods that help to protect cells and chromosomes from damage. There have been studies that show that two of these flavonoids, orientin and vicenin may help to protect cell structures from being damaged by radiation and oxygen.

Essential oil from basil has been shown in studies to inhibit the growth of different types of bacteria, some of which have been resistant to antibioics. Among the bacteria that this oil is effective on, include staphylococcus, enterococcus, and e. coli, among others. Some basil added to a vinaigrette will not only enhance the flavor of the vinaigrette, but also help to ensure that the salad greens are safe to eat.

A component in the essential oil, eugenol, provides anti-inflammatory effects. The eugenol blocks an enzyme called cyclooxgenase, in much the same way that Aspirin and Ibuprofen do. Because of this, basil can help to provide relief of inflammatory problems, such as inflammatory bowel problems, and rheumatoid arthritis.

Basil is a good source of the antioxidant, Vitamin A, through the concentrations of beta-carotene. Vitamin A helps to protect the cells from damage by free radicals. It will also prevent free radicals from oxidizing cholesterol, which will prevent cholesterol from building up in the blood stream.

Several other nutrients are also present in basil. Magnesium helps to relax the heart and blood vessels, improving the flow of blood. Vitamin K, iron, calcium, potassium, and Vitamin C are also found in basil.

 Buying & Using Basil

If possible, fresh basil should always be used instead of dried. The oils in basil, which carry the flavor, are volatile. In drying, most of these oils are lost along with the flavor. You can find fresh basil in the produce section of most supermarkets. Look for basil with vibrant green leaves, avoiding any with dark spots. You can store the basil in the refrigerator, wrapped in a slightly damp paper towel.

You can use basil fresh, on salads. Simply shred the basil, and sprinkle it on. If you are using fresh basil in cooked dishes, it is best to add it towards the end of the cooking time, so that the heat will not dissipate the volatile oils.

Basil will not only add a fresh, spicy flavor to your dishes, it can also help you to maintain good health.

Insalata Caprese

1/2 pound, fresh mozzerella, sliced 1/4 inch thick.

2 large tomatoes, sliced 1/4 inch thick.

1 cup fresh basil leaves.

salt and pepper

2 Tbsp extra virgin olive oil.

On a serving plate, arrange the slices of mozzerella and tomato, alternating mozzerella slices with tomato slices.

Tear or shred the basil leaves, and sprinkle them on top of the tomato and mozzerella.

Sprinkle a little bit of salt and pepper over the top, and drizzle with the olive oil.

Basil Pesto

Pesto

3 cups fresh basil leaves

1 1/2 cups chopped walnuts (you can use pine nuts, but walnuts are cheaper)

4 cloves garlic, peeled

1/4 cup grated Parmesan cheese (if you like, you can substitute another similar cheese, like romano or asiago)

1 cup olive oil

salt and pepper

Put the basil, walnuts, garlic, and parmesan cheese into the bowl of a food processor. Turn the processor on, and slowly pour in the olive oil.

Season with a bit of salt and pepper to taste.