Basil is a popular herb in Italian cooking, particularly in
pesto. This fragrant and flavorful herb, a relative of
peppermint, is an excellent, nutritious addition to your pasta
sauce, soup, or salad.
An array of flavonoids exist in
basil, which help to protect cells and chromosomes from damage.
Studies have shown that two of these flavonoids in particular,
orientin and vicenin, are useful in protecting cell structures
and chromosomes from damage by radiation and oxygen.
Essential oil of basil has been shown to inhibit the growth of
several types of bacteria, many of which have become resistant
to antibiotics. This essential oil has been found to inhibit
growth of the widespread staphylococcus, enterococcus,
pseudomonas, and e. coli bacteria, among others. Adding basil to
your vinaigrette will both enhance the flavor, and ensure that
the fresh salad greens are safe to eat.
Eugenol, which is
found in essential oil of basil, provides an anti-inflammatory
effect, by blocking an enzyme called cyclooxygenase. Aspirin and
Ibuprofen work by blocking this same enzyme. So, basil can have
healing benefits, and provide relief from the symptoms of
inflammatory problems, like rheumatoid arthritis and
inflammatory bowel conditions.
Basil is also a good
source of vitamin A, which helps to prevent damage to the cells
by free radicals. Vitamin A also prevents free radicals from
oxidizing cholesterol in the blood stream, preventing the
cholesterol from building up in the blood vessels.
Magnesium is also present in basil. This essential mineral helps
the heart and blood vessels to relax, improving blood flow.
Other nutrients found in basil include iron, calcium, potassium,
and vitamin C.
The fresh, spicy flavor and scent of basil
will wake up any boring salad or soup. Use fresh basil whole, or
shredded to add a burst of flavor to your dinner. If you are
using fresh basil in a cooked dish, add it towards the end of
cooking, so that the volatile oils will not be dissipated by the
heat.
Insalata Caprese is a simple salad, utilizing
tomatoes, fresh mozzerella cheese, basil, and olive oil.
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
1/4 cup extra virgin olive oil.
On a
serving plate, arrange the mozzerella and tomato around the
edge, alternating mozzerella and tomato slices.
Tear up
the basil leaves, and sprinkle them on top of the tomatoes and
mozerella cheese.
Season with a bit of salt and pepper.
Just before serving, drizzle the extra virgin olive oil over the
salad.
Serves 4.
About the Author:
For more on negative calorie foods, visit Tim's blog,
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