LEAVES FOR GIVING EASE
Ease digestion
Lower the risk of cancer
Pizza lovers from Boise to Brooklyn dust their slices with dried basil. Foodies with a taste for simple pleasures live for the first tomato of the season, drizzled with olive oil and garnished with freshly snipped basil. Gardeners bask in the aroma of a just-plucked basil leaf rubbed between the fingers.
Whether it’s used dried or fresh, basil’s sharp aroma and spicy flavor pleasure the nose as well as the palate. When you treat yourself to foods flavored with basil, you may also be treating yourself to a serving of health benefits. Substances in this herb can help calm your stomach and even, researchers believe, play a role in preventing cancer.
Laboratory studies have suggested that compounds found in basil may help disrupt the dangerous chain of events that can lead to the development of cancer.
In one study, researchers in India spiked the food of a group of laboratory animals with basil extract, while animals in a second group were given only their usual diet. After 15 days, animals given the extract had higher levels of enzymes that are known to deactivate cancer-causing substances in the body.
Basil’s ability to prevent cancerous changes was linked not to one particular compound in the herb but instead to several compounds working together, the researchers speculated.
A survey by Norwegian and American researchers found that basil is a rich source of antioxidants, which neutralize dangerous oxygen molecules called free radicals in your body before they can contribute to a variety of conditions, including heart disease, cancer, and Alzheimer’s disease. Per 100 grams, basil has more antioxidant content than dark chocolate, blackberries, strawberries, and blueberries, according to the researchers.
Of course, a serving size of basil is tiny compared with the amount of berries (or chocolate!) that you’d eat in one sitting. But if you love the taste of the herb on your food, at least you know that you’re helping yourself to an extra dose of antioxidants.
The next time your stomach sends out a postmeal SOS, try sipping a cup of basil tea. This herb has a reputation for easing a variety of digestive disorders, especially gas. One possible explanation is a compound found in basil called eugenol, which has been shown to help ease muscle spasms. This could explain why basil appears to help ease gas and stomach cramps.
To make a soothing basil tea, pour ½ cup of boiling water over 1 to 2 teaspoons of dried basil. Let the brew steep for 15 minutes, then strain and serve. People who frequently have gas may benefit by drinking 2 to 3 cups a day between meals.
Basil may also prove to be a useful tool against ulcers. In one lab study, Indian researchers tested the effects of eugenol on H. pylori, the bacteria that’s to blame in most ulcers. They found that eugenol inhibited the growth of 30 different strains of the bacteria. Although much more research needs to be done to find out if basil will have this effect in humans, it’s nice to know that an herb so tasty to the palate may also be good for the stomach.
Another way basil may help keep your digestive system happy is through its antimicrobial properties. Since outbreaks of illness from contaminated lettuce and spinach have made the news in recent years, it may be helpful to add fresh basil to dishes containing fresh spinach or lettuce, says Mildred Mattfeldt-Beman, PhD, RD, LD, the department chairperson of nutrition and dietetics at St. Louis University in Missouri, who has taught courses about culinary and medicinal herbs. The herb might offer a bit of protection against germs contaminating your food.
When shopping for dried basil, look for a brand that’s organically grown. Some basil is irradiated, which can significantly reduce the antioxidant content of the herb, says Mildred Mattfeldt-Beman, PhD, RD, LD, of St. Louis University. Buying organic is the best bet for ensuring that your basil wasn’t irradiated.
Or just raise your own, and enjoy it fresh! The professor says basil plants are quite easy to grow, and you can grow them outdoors during the warm months, and bring them inside before the fall frost.
Mix it up. While many fresh foods are more nutritious than their dried counterparts, basil is good both ways. One teaspoon of crumbled dried basil contains more essential minerals, like calcium, iron, magnesium, and potassium, than 1 tablespoon of fresh-snipped leaves.
On the other hand, crumbled basil has a larger surface area exposed to the environment, which can accelerate the natural breakdown of its beneficial compounds. “Dried basil loses its punch pretty quickly,” says Dr. Mattfeldt-Beman. Keep it in a tightly sealed container in a cool, dark, dry place, then pitch it after about 6 months. After that, “you’ll just be adding grass to your dish,” she says.
Put it in last. Since most of the flavor from basil comes from its volatile oils, which break down in hot temperatures, add basil to recipes in the last 10 minutes of cooking, Dr. Mattfeldt-Beman suggests.
Your friend with the green thumb hands you a bouquet of fresh basil, still warm from the sun. It smells heavenly—but how do you use it? Here are a few suggestions:
Treat it gently. Basil is delicate. Rough handling will cause the leaves to blacken around the edges, says Mildred Mattfeldt-Beman, PhD, RD, LD, of St. Louis University. She recommends handling it gently—and as little as possible—before you put it into your recipe.
Keep it happy in the fridge. To store fresh basil for the short term, wrap the lower stems with a damp paper towel, place it in an unsealed plastic bag, and store in your vegetable drawer.
Freeze it for later. For long-term storage, fill an ice cube tray with basil leaves, top off the little compartments with water, and put the tray in a sealed freezer container. When you need basil, you’ll have premeasured chunks that you can drop into a soup or sauce, says Dr. Mattfeldt-Beman.
Place the almonds in a food processor, and process with on/off turns until finely chopped. Pour into a small bowl.
Add the basil and garlic to the food processor. Process until coarsely chopped. Add 3 tablespoons of broth, the oil, cheese, salt, pepper, and nutmeg. Process until the garlic is finely minced. Add the reserved almonds, and process until combined. If the mixture is very dry, add another 1 tablespoon broth, and process to mix.
Cook the pasta in a large pot of boiling water according to the package directions. Drain and place in a large serving bowl. Pour the pesto over the pasta, add the tomatoes, and toss.
Makes 4 servings
Calories: 398
Total fat: 12 g
Saturated fat: 2 g
Cholesterol: 3 mg
Sodium: 211 mg
Dietary fiber: 10 g