Fresh Flavor Meets Nutrition: An RD’s Guide to Basil

Herbs add a vibrant, flavorful flair to any meal – and they do more than just garnish your plate. Packed with taste, nutrients and a pop of color, herbs can elevate both your dishes and your mood. Let us take a closer look at one standout herb: basil.

Basil Benefits: How This Flavorful Herb Supports Health

Basil basics

Basil is a timeless herb with roots tracing back thousands of years, likely originating in India. A proud member of the mint family, basil boasts over one hundred different varieties – the most common being Genovese, Lemon (Sweet Dani), Holy, Purple and Thai. Whether used fresh or dried, basil’s fragrant leaves bring a flavorful boost to sauces, fish and meat dishes, salads, drinks and pasta.

Beyond its taste, basil also offers a variety of nutrients in varying amounts, including calcium, magnesium, potassium, folate and vitamin A. Thanks to its supply of antioxidants, basil may support health in several ways – such as reducing inflammation, aiding in blood glucose control and promoting heart health – though more research is still needed.

Even basil seeds are stepping into the spotlight, praised for their wide range of potential health benefits, which are also being actively studied.

Fresh versus dried

Now comes the choice: fresh or dried basil? The right option depends on how you plan to use it. If you are cooking a dish that requires longer cook times or high heat – like soups, sauces or stews – dried basil is your best bet. It holds up well to heat and slowly infuses flavor as it cooks. A great example is the dried basil from Vitacost. Pro tip: To boost the flavor of dried basil, rub it between your palms before adding to your dish. This simple trick helps release its natural oils and brings out more aroma and taste.

If you are adding basil as a finishing touch or using it in a dish that doesn’t involve much heat, fresh basil is the way to go. Its bright, fragrant flavor shines in low-heat applications or as a garnish added just before serving. To prepare, simply rinse the leaves under cool water. One favorite way to cut fresh basil is to stack the leaves, roll them up like a cigar and slice them into thin ribbons – a technique called chiffonade. It not only looks elegant but also helps release the basil’s full aroma.

Implementation

So how can we begin weaving these basil techniques into our everyday routine? The good news is it’s easier than you think. A simple first step is to keep shelf-stable basil options on hand, such as this dried basil or a jar of this basil pesto sauce. These pantry staples are convenient, long lasting and ready when you need them – no rushing to use them before they spoil.

Want to go a step further? Consider growing your own basil plant at home. Whether kept on a sunny windowsill or out on a patio, a small basil plant adds a fresh, aromatic touch to your space and your meals. There is something rewarding about snipping off a few vibrant leaves to toss into pasta, sprinkle over a salad or finish off a homemade pizza. Growing them in your own garden has been shown to reduce stress and boost well-being.

Now that you are stocked and growing, let us dive into some delicious recipe ideas to spark inspiration and help you put basil to good use in everyday cooking!

How to Cook With Basil

Breakfast ideas

• Crustless Mini Quiche Cups
• Spaghetti Squash & Egg Breakfast Casserole
• Savory Sweet Potato Bread
• Avocado Toast Tree
• Almond Cream Cheese & Fruit Tortilla Wrap

Lunch & dinner ideas

• Caprese Tarts
• Zucchini Roll Ups
• Cherry Chicken
• High-Protein Pasta Salad
• Herb Panko Crusted Salmon
• Superfood Pesto Gnocchi
• Thai Basil Beef Bowl

Snack ideas

• Zucchini Bread with Tomatoes
• Basil Nice Cream
• 5-Minute White Bean Dip
• Charred Peach Burrata Bruschetta
• Nut-Free Pesto Bread Wreath

Looking to explore even more ways to bring herbs into your kitchen and lifestyle? Herbs often offer big flavor and big health benefits! Experimenting in the kitchen is encouraged. And if you’re wondering how to make herbs a seamless part of your daily routine, consider scheduling a personalized session with a Kroger Health Registered Dietitian. These nutrition professionals can offer expert guidance tailored to your goals, helping you harness the full flavor and wellness potential of herbs in every meal.