BASIL

WHAT IS BASIL?

Basil is a highly fragrant plant whose leaves are used as a seasoning herb for many different types of foods. Basil has become one of the most recognizable herbs ever since pesto, the mixture of basil, pine nuts and Parmesan cheese, has become popular.

Basil has round leaves that are oftentimes pointed. They are green in color, although some varieties feature hints of red or purple. Basil looks a little like peppermint, which is not surprising since they belong to the same plant family.

There are more than 60 varieties of basil, all of which differ somewhat in appearance and taste. While the taste of sweet basil is bright and pungent, other varieties also offer unique tastes: lemon basil, anise basil and cinnamon basil all have flavors that subtly reflect their name. The scientific name for basil is Ocimum basilicum.

VARITIES OF BASIL

With its wide culinary reach, different varieties of the basil plant have been adopted into the cuisines of different cultures. The flavors of sweet basil are all too familiar to Italian dishes where it is used liberally, whereas Thai basil (O. basilicum var. thyrsiflora), lemon basil (O. X citriodorum), and holy basil (Ocimum tenuiflorum) have become a staple in many Asian cuisines.

HISTORY

Basil has long been used in culinary traditions, but its history is rich with other uses in society.

In ancient Egypt, basil was likely used as an embalming and preserving herb as it has been found in tombs and mummies. Perhaps because of its embalming applications, basil was also a symbol of mourning in Greece where it was known as basilikon phuton, meaning magnificent, royal, or kingly herb. Basil also has a strong history in ancient traditional medicines like Ayurveda, the traditional medicinal system of ancient India, in addition to other medicinal herbal traditions.

Basil also carried diverse cultural and symbolic meaning through history. For instance, in Jewish folklore basil is believed to add strength while fasting. In Portugal, basil plants make up part of a gift to a sweetheart or lover on certain religious holidays. Whereas in ancient Greece, basil symbolized hatred. These are but a few examples of lasting cultural important of the herb.

NUTRITIONAL PROFILE

Basil is an excellent source of vitamin K and manganese; a very good source of copper, vitamin A (in the form of carotenoids such as beta-carotene), and vitamin C; and a good source of calcium, iron, folate, magnesium and omega-3 fatty acids

HEALTH BENEFITS

Research studies on basil have shown unique health-protecting effects in two basic areas: basil's flavonoids and volatile oils.

DNA Protection Plus Anti-Bacterial Properties

The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.

In addition, basil has been shown to provide protection against unwanted bacterial growth. These anti-bacterial properties of basil are not associated with its unique flavonoids, but instead with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene. Lab studies show the effectiveness of basil in restricting growth of numerous bacteria, including : Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.

Essential oil of basil, obtained from its leaves, has demonstrated the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs. In a study published in the July 2003 issue of the Journal of Microbiology Methods, essential oil of basil was even found to inhibit strains of bacteria from the genera Staphylococcus, Enterococcus and Pseudomonas, all of which are not only widespread, but now pose serious treatment difficulties because they have developed a high level of resistance to treatment with antibiotic drugs.(September 8, 2003)

Studies published in the February 2004 issue of Food Microbiology, have shown that washing produce in solution containing either basil or thyme essential oil at the very low concentration of just 1% resulted in dropping the number of Shigella, an infectious bacteria that triggers diarrhea and may cause significant intestinal damage, below the point at which it could be detected. While scientists use this research to try to develop natural food preservatives, it makes good sense to include basil and thyme in more of your recipes, particularly for foods that are not cooked such as salads. Adding fresh thyme and/or basil to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that the fresh produce you consume is safe to eat. (March 25, 2004)

Anti-Inflammatory Effects

The eugenol component of basil's volatile oils has been the subject of extensive study, since this substance can block the activity of an enzyme in the body called cyclooxygenase (COX). Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme. (In the case of acetaminophen, this effect is somewhat controversial, and probably occurs to a much lesser degree than is the case with aspirin and ibuprofen). This enzyme-inhibiting effect of the eugenol in basil qualifies basil as an "anti-inflammatory" food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.

Nutrients Essential for Cardiovascular Health

Want to enrich the taste and cardiovascular health benefits of your pasta sauce? Add a good helping of basil. Basil is a very good source of vitamin A (through its concentration of carotenoids such as beta-carotene). Called "pro-vitamin A," since it can be converted into vitamin A, beta-carotene is a more powerful anti-oxidant than vitamin A and not only protects epithelial cells (the cells that form the lining of numerous body structures including the blood vessels) from free radical damage, but also helps prevent free radicals from oxidizing cholesterol in the blood stream. Only after it has been oxidized does cholesterol build up in blood vessel walls, initiating the development of atherosclerosis, whose end result can be a heart attack or stroke.

Free radical damage is a contributing factor in many other conditions as well, including asthma, osteoarthritis, and rheumatoid arthritis. The beta-carotene found in basil may help to lessen the progression of these conditions while protecting cells from further damage.

Basil is also a good source of magnesium, which promotes cardiovascular health by prompting muscles and blood vessels to relax, thus improving blood flow and lessening the risk of irregular heart rhythms or a spasming of the heart muscle or a blood vessel.

In addition to the health benefits and nutrients described above, basil also emerged from our food ranking system as an excellent source of vitamin K and manganese, a very good source of copper and vitamin C, and a good source of calcium, iron, folate and omega-3 fatty acids.

HOW TO SELECT AND STORE?

Many home cooks keep basil growing year-round in pots indoors in a sunny window to have fresh basil at their fingertips. If you do not have the luxury of a basil plant, you can still find fresh basil leaves in most local grocery stores in the produce department.

Look for fresh, vibrant green leaves with no dark spots or signs of decay. Fresh basil leaves should be layered in damp paper towels inside a plastic bag and refrigerated up to 4 days.

For basil with stalks attached, place in a glass of water and cover with a plastic bag secured to the glass. Store in the refrigerator, changing water daily, and use within a week. Do not wash the leaves until you are ready to use them.

Fresh basil is a perfect candidate for freezing, either whole or chopped. Blanch whole leaves for two seconds, plunge into ice water, pat dry and place in airtight bags in the freezer. The flavor will be stronger if you do not thaw before using.

Another option is to put whole or chopped fresh leaves in an ice cube tray and cover with water or broth before freezing.

Once frozen, pop the cubes out into an airtight bag. Use the cubes in soups, stews or sauces.

Basil and oil paste may also be frozen. Frozen basil should be used within 4 months.

Fresh basil may also be dry-preserved. Gently wash the leaves, blot with paper towels, and let them dry completely. Layer coarse salt and basil leaves, ending with a layer of salt, in an airtight container. Store in a cool, dark place up to 6 months.

Basil is readily available in dried form, but it cannot compare in flavor to fresh basil. Dried basil should be stored in a cool, dark place away from heat and light. Dried herbs begin to lose their potency within 6 months, even under the best conditions.

Bear in mind that dried basil can easily have been sitting on your grocer's shelf for months by the time you buy it. So unless you use copius amounts and go through it quickly, it is best to buy small amounts so you can use it up faster. When dried, basil loses much of its intensity.

BASIL COOKING TIPS

Basil is the ultimate complement to tomatoes and also pairs beautifully with onions, garlic, and olives.
Basil stimulates the appetite and helps curb flatulence, perhaps another reason why it works so well with garlic. Basil tea is said to help with dysentery, nausea, and stomach distress due to gas.
The leaves are the prime part of the plant. Small stems are okay, but thicker stems and stalks should be discarded because they tend to be bitter. The stems and large veins also contain compounds that will cause pesto to turn brown and dark.
Although pinching back the flowers will encourage more leaf growth, the creamy-white flowers are edible.
Most other herbs tend to overpower basil's flavor and aroma, but oregano is one that is most often used in conjunction with basil. Other good combinations include summer savory, rosemary, and sage.
For the most intense flavor, basil should be added at the end of the cooking process. Prolonged heat will cause basil's volatile oils to dissipate.
Ground with garlic and olive oil into a paste, basil is a prime ingredient in pistou, a Mediterranian specialty.
In Italy, pine nuts and sometimes grated hard cheese are added to the paste to become pesto. Both pistou and pesto come from verb roots meaning to pulverize, as with a pestle. Younger leaves are preferable for pesto. Pesto may easily be frozen, but if you plan on freezing it, leave out the cheese.
Pesto is most often served with pasta. Enzymatic reactions between basil and flour may cause an unappetizing brown color to the pasta. When serving pesto with pasta, add a squeeze of lemon juice to the pasta cooking water to help keep the pasta from turning dark.
Basil is a perfect candidate as a flavor for infused oil but does not work as well with for long-term. Basil is one of the flavoring ingredients for the liqueur, Chartreuse.
You will never get full flavor when using dried basil, so keep this in mind when substituting dried for fresh. However, if you find yourself in dire need and without fresh basil, use 1/3 the amount of dried basil substituted for fresh. One tablespoon of fresh chopped basil equals 1 teaspoon dried.
When substituting fresh basil for dried, triple the amount.
One-half ounce of fresh basil leaves equals 1 cup chopped fresh basil.

HOW TO USED?

Basil continues to have diverse applications in modern kitchens and science labs. In cooking, basil is most commonly used fresh in cooked recipes. More often than not, the fresh leaves are added at the last moment, as cooking quickly destroys the herb's distinct flavor. But today as also seen throughout history, basil is not only used as a food flavoring, but also in perfumery, incense, and herbal holistic remedies. Recent scientific studies have established that compounds the essential oil of basil plants possess potent antioxidant, antiviral, and antimicrobial properties.

HOW TO ENJOY?

Combine fresh chopped basil with garlic and olive oil to make a dairy-free variety of pesto that can top a variety of dishes including pasta, salmon and whole wheat brushetta.

Enjoy a taste of Italy by layering fresh basil leaves over tomato slices and mozzarella cheese to create this traditional colorful and delicious salad.

Adding basil to healthy stir-fries, especially those that include eggplant, cabbage, chili peppers, tofu and cashew nuts will give them a Thai flair.

Purée basil, olive oil and onions in a food processor or blender and add to tomato soups.

Enjoy a warm cup of invigorating basil tea by infusing chopped basil leaves in boiling water for eight minutes.

HOW TO GROW?