The Mighty Basil: Health Perks & Recipes

Herbs are small but mighty when it comes to enhancing our meals and our health. One such herb is aromatic basil. Let’s give it some much-deserved love.

The Culinary and Medicinal Benefits of Basil

Basil is a potent source of antioxidants, which is great news because antioxidants help protect our cells from damage from free radicals and fight inflammation. They are also linked to a reduced risk of chronic diseases such as cancer, Alzheimer’s disease, and heart disease.

Basil contains antioxidant and antimicrobial properties. These traits may work together to increase digestion, which can help ease dyspepsia and limit stomach cramping and discomfort caused by slow gastric emptying.

The little green leaf may also have soothing effects on the mind. For centuries, basil has been used in traditional medicine to lower stress and improve feelings of calm. A study from 2022 supported this, demonstrating that Holy basil supplementation was correlated with reduced stress and improved sleep quality.

Creative Ways to Use Fresh Basil

Knowing about the benefits of basil won’t get you results unless you learn to implement basil into your diet. Here are some classic and unique ways to incorporate the herb into your culinary creations.

1. Try a basil condiment. Basil lemon vinaigrette for salads, basil pesto for pasta, and basil salsa verde can help liven up many types of meals.

2. Concoct basil infusions. Consider infusing your water, tea, or even olive oil with basil leaves for a refreshing treat.

3. Garnish your cocktails and mocktails with basil leaves to elevate both your beverage and your health. Or, infuse your simple syrup with basil to make the flavor of your drink itself stand out.

4. Add basil to fried rice. Take inspiration from the traditional Thai dish by adding a little green to your hearty entrée.

5. Enhance salads with basil. Try a watermelon, feta, and basil salad for a sweet and savory side. Another alternative is a cucumber, avocado, and basil salad for a creamy dish. Of course, there is the classic Caprese salad made with tomatoes, mozzarella, and, last but not least, basil.

Growing Basil Indoors: A Step-by-Step Guide

Instead of adding basil to your grocery list each week, you can try your hand at growing basil at home, even without a garden! Start by making sure you’re in the optimal timeframe to plant your basil, which is typically February through July. Next, choose a location. Basil grows best near a window that gets moderate amounts of sun. Moderate sun is roughly 6 hours/day, but make sure it is not in direct sunlight at the hottest part of the day in the summer. Too much sun can dry it out, and too little can cause it not to thrive. After choosing a location, you’ll want to pick your soil and plant your seeds. I suggest an organic soil, as this typically has the most nutrients. As a result, you may not need to fertilize your soil as quickly.

Once your seeds have been potted, tend to your plant by watering about once/a week. You want the soil to stay moist but not sitting in a puddle. After about 2 months of care, you’ll be ready to harvest! To collect leaves, clip the basil right below the spot where the leaves meet the stem, and make sure not to harvest more than 2/3rds at a time. This ensures your plant continues to produce so that you can harvest for many months to come.

If you’ve been a basil aficionado for years, let us know your favorite culinary uses or tips for growing a healthy plant. If this is your introduction to the mighty herb: reader, meet basil, and basil, meet reader. You are sure to hit it off!

1. _{Janciauskiene S. (2020). The Beneficial Effects of Antioxidants in Health And Diseases. Chronic obstructive pulmonary diseases (Miami, Fla.), 7(3), 182–202. https://doi.org/10.15326/jcopdf.7.3.2019.0152}

2. _{Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Frontiers in nutrition, 9, 965130. https://doi.org/10.3389/fnut.2022.965130} 

3. _{Rafieian-kopaei, M., & Hosseini-asl, K. (2015). Effects of Ocimum Basilicum on Functional Dyspepsia: a Double-Blind Placebo-Controlled Study. Iranian Journal of Medical Sciences, 30(3), 134-137.}