Basil
An excerpt from Be Your Own Herbalist by Michelle Schoffro Cook, PhD, DNM
I still remember the first time I tasted basil — and the Italian restaurant that served up this little bit of heaven. It transformed a plain tomato salad into an extraordinary taste sensation. Basil accompanies tomatoes beautifully both in the garden and on the plate, and it’s the star in traditional pesto. But this aromatic and delicious plant has much more to offer than just its striking aroma and flavor.
A Brief History of Basil
Most people associate basil with Italian cooking, so it may come as a surprise to learn that it was first grown in India, Asia, and Africa. It plays a prominent role in Thai and Vietnamese cuisine. Its name originates from the Greek adjective basilikon, which refers to a coin with the emperor’s head on it. To the ancient Greeks it was a sacred herb. In India basil is considered a symbol of hospitality. In Italy it symbolizes love.
Most people associate basil with Italian cooking, so it may come as a surprise to learn that it was first grown in India, Asia, and Africa. It plays a prominent role in Thai and Vietnamese cuisine. Its name originates from the Greek adjective basilikon, which refers to a coin with the emperor’s head on it. To the ancient Greeks it was a sacred herb. In India basil is considered a symbol of hospitality. In Italy it symbolizes love.
Growing Basil
Although basil comes in many varieties, they all generally need the same care. Basils thrive in full sun and well-drained soil enriched with compost or manure. It is an annual plant; new plants can be started from seed or from cuttings. Basil is not at all cold-hardy, so plants should be started indoors and not planted outside until after all signs of frost have passed. In cool climates, it grows better indoors, as long as it gets plenty of light. Although it loves heat, basil needs plenty of water.
Although basil comes in many varieties, they all generally need the same care. Basils thrive in full sun and well-drained soil enriched with compost or manure. It is an annual plant; new plants can be started from seed or from cuttings. Basil is not at all cold-hardy, so plants should be started indoors and not planted outside until after all signs of frost have passed. In cool climates, it grows better indoors, as long as it gets plenty of light. Although it loves heat, basil needs plenty of water.
Basil plants grow one to two feet tall. The taste differs depending on the variety, with flavor notes ranging from cinnamon and clove to lemon or lime. Leaf color also varies from bright green to dark purple by variety. Try classic, deep green Genovese for classic pesto; purple Red Rubin for its spice; and light-green lemon basil for its incredible aroma. Pinch off the edible flower heads regularly (add them to salads or stir-fries) to encourage the plant to put its energy into growing thick foliage; otherwise the plants may become spindly.
Harvesting Basil
Although its flavor is strong, basil is versatile in the kitchen. Try its leaves in soups, salads, stews, pesto, pasta, and tomato sauce; alongside tomatoes, peppers, and eggplant; and in curries made with coconut milk. It is best to add the fresh leaves just before serving, as they lose their robust flavor and aroma after heating. Harvest the leaves whenever the plant looks as if it can spare a few, but resist the temptation to overharvest; leave at least a few leaves to ensure that the plant survives. The leaves bruise easily, so handle them carefully.
Although its flavor is strong, basil is versatile in the kitchen. Try its leaves in soups, salads, stews, pesto, pasta, and tomato sauce; alongside tomatoes, peppers, and eggplant; and in curries made with coconut milk. It is best to add the fresh leaves just before serving, as they lose their robust flavor and aroma after heating. Harvest the leaves whenever the plant looks as if it can spare a few, but resist the temptation to overharvest; leave at least a few leaves to ensure that the plant survives. The leaves bruise easily, so handle them carefully.
Most basils are prolific producers. To preserve basil, most cooks prefer freezing, as dried basil tastes very different from fresh and much less robust. It’s easy to capture the fresh flavor of basil by puréeing the leaves in a food processor in a base of water or olive oil (not both), pouring the mixture into ice-cube trays, and freezing. Once frozen, bag the cubes and add them as desired to cooked soups, stews, and sauces. For use in teas, which produce a more potent extract, dried basil leaves may be preferable.
Once the plant is mature, you can dry leaves on the stem by cutting a stalk at the base of the plant and hanging it upside down for a few days or until the leaves are dry. Over a clean sheet, collect the dried leaves, and use as desired for tea or in cooking.
Using Basil
Infection Fighter
Basil has been shown to have excellent anti-infectious qualities. Research in the journal Molecules found that the natural volatile oils in basil inhibited multiple drug-resistant strains of E. coli bacteria.1 (E. coli, which can be contracted from contaminated food, causes cramps, diarrhea, and vomiting.) In a preliminary study published in BMC Complementary and Alternative Medicine, scientists demonstrated that an extract of basil seeds was effective in the laboratory against tuberculosis-causing bacteria.2
Basil has been shown to have excellent anti-infectious qualities. Research in the journal Molecules found that the natural volatile oils in basil inhibited multiple drug-resistant strains of E. coli bacteria.1 (E. coli, which can be contracted from contaminated food, causes cramps, diarrhea, and vomiting.) In a preliminary study published in BMC Complementary and Alternative Medicine, scientists demonstrated that an extract of basil seeds was effective in the laboratory against tuberculosis-causing bacteria.2
Pain Reliever
Eugenol, one of the beneficial compounds in basil, has been studied extensively for its ability to fight pain by suppressing the body’s production of the enzyme cyclooxygenase (COX) — a mechanism similar to but more effective than the one used by aspirin and ibuprofen, which merely prevents binding to this enzyme to alleviate pain. To try it at home, brew basil tea by adding a teaspoon of dried basil or a tablespoon of fresh basil leaves to a cup of boiled water and letting it steep for ten minutes. Strain and drink.
Eugenol, one of the beneficial compounds in basil, has been studied extensively for its ability to fight pain by suppressing the body’s production of the enzyme cyclooxygenase (COX) — a mechanism similar to but more effective than the one used by aspirin and ibuprofen, which merely prevents binding to this enzyme to alleviate pain. To try it at home, brew basil tea by adding a teaspoon of dried basil or a tablespoon of fresh basil leaves to a cup of boiled water and letting it steep for ten minutes. Strain and drink.
Breath Freshener
Basil freshens breath. Simply chew on a fresh basil leaf or drink a cup of basil tea.
Blood Pressure Balancer
According to the research of the renowned botanist James Duke, basil contains six natural compounds that reduce high blood pressure, making it a great regular dietary addition for anyone suffering from the condition.3
According to the research of the renowned botanist James Duke, basil contains six natural compounds that reduce high blood pressure, making it a great regular dietary addition for anyone suffering from the condition.3
Cancer Remedy
Exciting new research published in the journal Molecular Medicine Reports found that an extract of basil halted ovarian cancer cell growth. Eating basil on a regular basis may help stave off cancer.4
Exciting new research published in the journal Molecular Medicine Reports found that an extract of basil halted ovarian cancer cell growth. Eating basil on a regular basis may help stave off cancer.4
Wart Remover
Basil’s antiviral compounds go to work when the crushed leaves are applied to warts. Crush a fresh leaf or two, place on the wart, and cover with a bandage. Change the compress daily for five to seven days. Repeat the process if necessary.
Basil’s antiviral compounds go to work when the crushed leaves are applied to warts. Crush a fresh leaf or two, place on the wart, and cover with a bandage. Change the compress daily for five to seven days. Repeat the process if necessary.
Recipes
Basil Butter
This recipe combines the health benefits of coconut oil (which is effective against infections) and flaxseed oil (a natural anti-inflammatory) with the beneficial properties of basil. Serve this soft spread on warm bread, or add to vegetables after cooking to maximize the basil flavor and avoid destroying the beneficial omega-3 fatty acids found in flaxseed oil. It’s simple to make and keeps well in the fridge. It adds a fresh, gourmet flavor to almost any dish.
Makes about 1 cup.
Makes about 1 cup.
½ cup organic extra-virgin coconut oil
½ cup organic cold-pressed flaxseed oil
Large handful of fresh basil leaves, chopped
½ cup organic cold-pressed flaxseed oil
Large handful of fresh basil leaves, chopped
In a small saucepan over low heat, melt the coconut oil. Immediately remove from the heat and add the flaxseed oil, stirring until well mixed. Stir in the basil. Pour into a glass container with a lid, cover, and refrigerate until firm. Store in an airtight container in the refrigerator for up to six months.
Pinapple-Basil Quinoa
The combination of pineapple and basil gives this whole-grain side dish a unique flavor. Quinoa only takes about 15 minutes to cook, making it the ultimate protein-, fiber-, and nutrient-rich fast food.
Serves 4.
The combination of pineapple and basil gives this whole-grain side dish a unique flavor. Quinoa only takes about 15 minutes to cook, making it the ultimate protein-, fiber-, and nutrient-rich fast food.
Serves 4.
1 cup quinoa, rinsed to reduce bitterness
1½ cups water
2 tablespoons coconut oil, divided
Large handful of fresh basil leaves, chopped
¾ cup finely diced fresh pineapple
½ teaspoon sea salt
1½ cups water
2 tablespoons coconut oil, divided
Large handful of fresh basil leaves, chopped
¾ cup finely diced fresh pineapple
½ teaspoon sea salt
Combine the quinoa, water, and 1 tablespoon of coconut oil in a medium pot. Bring to a boil.
Cover, reduce the heat to low, and simmer for 15 to 20 minutes, or until the water is absorbed.
In a mixing bowl, toss together the cooked quinoa with the remaining coconut oil, basil, pineapple, and salt until combined. Serve immediately.
Cover, reduce the heat to low, and simmer for 15 to 20 minutes, or until the water is absorbed.
In a mixing bowl, toss together the cooked quinoa with the remaining coconut oil, basil, pineapple, and salt until combined. Serve immediately.
Michelle Schoffro Cook, PhD, DNM, author of Be Your Own Herbalist is a certified herbalist and board-certified doctor of natural medicine. She holds advanced degrees in health nutrition, orthomolecular nutrition, and acupuncture. She lives, and grows her own food and herbal medicines, near Vancouver, BC, Canada. Her websites are DrMichelleCook.com andHealthySurvivalist.com.
Excerpted from the book Be Your Own Herbalist: Essential Herbs for Health, Beauty, and Cooking. Copyright © 2016 by Michelle Schoffro Cook, PhD, DNM, Printed with permission from New World Library.