Basil: King of Herbs

By Misty Miranda, RDN, LD

Basil, whose Latin name is Ocimum, is an herb that is part of the Lamiaceae, or mint, family. It is native to Asia and grows best in tropical and subtropical regions. It is often referred to as the “king of herbs,” given its long-standing popularity. In fact, the word basil is believed to be derived from the Greek words basileus, meaning “king,” or basilikon, meaning “royal.” Basil has been used for centuries to flavor food, as well as for other purposes, including use as an insecticide, a  fungicide, and as an antimicrobial agent.  There is, however, some debate over the efficacy of basil in these other roles.

Because basil is so popular, it has found its way into the traditions of many cultures. For instance, in Italy, basil is used as a symbol of love, whereas in Hindu culture, burying a leaf of basil is believed to ensure access to heaven. More common to all cultures, however, is the use of basil to add a pleasing flavor and fragrance to a variety of culinary dishes. Basil is commonly used to flavor foods such as poultry, fish, vegetables, salad dressings, and even various beverages.

Basil is a good source of vitamin K, as two tablespoons of fresh basil provides approximately 20% of the daily recommended intake. It also provides the body with beta-carotene, an antioxidant that is converted into vitamin A in the body. All in all, basil is a simple and nutritious way to add more flavor to our food and drinks.

Basil comes in many varieties, which can differ in color, taste, leaf shape, and overall appearance. In the United States, the most commonly found types of basil are Genovese, sweet, and Italian large leaf basil, all of which are commonly used in Italian cuisine. Some other varieties include Thai basil, lemon basil, and holy basil.

If you’d like to add a little extra flavor to your day, try adding basil in one of the following ways:

• Create pesto with basil, olive oil, pine nuts, and Parmesan cheese. Add a layer of pesto to salmon or chicken and bake.
• Add sliced strawberries and basil leaves to water and infuse to add some excitement to your hydration.
• Add fresh basil to a garden salad with mozzarella, tomatoes, and a balsamic vinaigrette.
• Top pasta or pizza with fresh basil for a pop of color and taste.
• Sprinkle Thai basil, mint, and cilantro into an Asian-inspired stir fry for a burst of fresh flavors.

Try Chef Salvatore Traina's recipe for Basil Mashed Potatoes.