Basil — Nutrients, Health Benefits, and Shopping Tips

When choosing fresh basil, look for vibrant green leaves that are perky and aromatic, a sign of freshness and essential oils which are crucial for flavor. The stems should be firm and the leaves free from dark spots or wilting.

Steer clear of basil with yellowing leaves or a wilted appearance, as these indicate age or improper storage. Also avoid basil that has a mildewed smell or any signs of rot, which greatly diminish its culinary value.

Fresh basil should be kept in a glass of water on the countertop, similar to cut flowers. Covering it loosely with a plastic bag can help maintain its freshness for up to a week. For longer storage, freezing basil leaves in ice cube trays with water or oil is effective.

Refrigeration can cause fresh basil to wilt and lose flavor, so it's best to avoid this. Do not store basil in airtight containers, as it needs some air circulation. Keeping it away from direct sunlight helps prevent wilting and discoloration.

Fresh basil can last for 5-7 days when stored in the refrigerator. To keep it fresh, place the stems in a glass of water and cover the leaves loosely with a plastic bag. Dried basil can last for 1-2 years when stored in an airtight container in a cool, dark place.

Leftover basil can be used in many fresh and flavorful ways. Turn it into pesto by blending it with olive oil, garlic, nuts, and parmesan, then use the pesto on pasta, sandwiches, or as a sauce for meats. Basil leaves can also be added to salads, especially Caprese salad, where they pair perfectly with tomatoes and mozzarella.

Add fresh basil to soups, stews, or sauces for a burst of flavor, or use it as a garnish on pizzas, pastas, and grilled vegetables. If you have a lot of basil, consider making a basil-infused oil or vinegar to use in dressings and marinades. Basil can also be blended into smoothies for a fresh, herbaceous twist or used to flavor homemade ice cream or sorbet. For a quick snack, layer basil leaves with fresh tomatoes and cheese on crusty bread and drizzle with balsamic vinegar.

Basil contains a variety of antioxidants, including flavonoids, which support immune health and reduce oxidative stress. Its anti-inflammatory compounds may help reduce symptoms of joint pain and arthritis. Basil also contains eugenol, which promotes heart health by lowering blood pressure and cholesterol levels. Additionally, basil supports digestive health by reducing bloating and gas.