Basil Adds a Healthy Boost to Summer Meals

There’s nothing like the taste of fresh basil. Its tender, fragrant, and versatile leaves shout “summer,” whether layered with freshly sliced Jersey tomatoes, or transformed into pesto, or providing herbal undertone to homemade pasta sauce. It’s no wonder it seems to wake the senses: Sweet basil (Ocimum basilicum) is an annual herb in the mint family, and if harvested right, can give you many months of zesty culinary enjoyment.

In New Jersey, basil season typically runs from June through September, but many farmers get a head start to meet the demands of market goers.

“We start our basil in our propagation greenhouse in April, and plant three to four successions throughout the growing season about one month apart to have a continual harvest,” says Alec Gioseffi, farm manager and partner at Ironbound Farm in Asbury, who explains that basil prefers dry and hot growing conditions. “Don’t plant outside until the danger of frost has passed,” he says. “Wait until at least mid-May.”

Gioseffi says that once transplanted, you can start harvesting about three weeks later, picking leaves about once a week.

“The entire plant is edible,” he says, adding that it’s important to constantly harvest or else the plant will try to go to flower, which slows down foliage growth. “If you see flowers forming, you should cut that branch off so that more leaves will grow. Flowers are great for making into tea, or using as a garnish.”

While basil seems plentiful and is easy to find, it takes timing and care to reward its success. The wet, humid New Jersey summers make basil and its dry-loving conditions susceptible to downy mildew, which can destroy a farmer’s hard-grown crop.

To maximize your basil, it’s best to store cut stems upright in water, like flowers in a vase, directly after they are picked. If storing only the leaves, place in a container with a lightly dampened paper towel and refrigerate for up to two days.

In the height of summer, it’s hard to imagine not using the herb right way in your favorite summer- time dish.

“Pesto and chimichuri are some of my favorite ways to use basil, as well as making it into a sun tea with some citrus in the summertime,” says Gioseffi. “You can also infuse the whole plant in olive oil to make basil oil, which is a great garnish on meat, seafood, or used as a salad dressing,” he says, adding basil varieties range from classic sweet basil to lemon, lime, cinnamon, and Thai basil.

TO MAXIMIZE YOUR BASIL, IT’S BEST TO STORE CUT STEMS UPRIGHT IN WATER, LIKE FLOWERS IN A VASE, DIRECTLY AFTER THEY ARE PICKED.

When it comes to nutrition, basil boasts many benefits—especially when fresh.

“While there are trace amounts of calcium, zinc, iron, and vitamins A and B, fresh basil is high in eugenol, which is a powerful antioxidant,” says Dr. Nicole Rivera of Integrative Wellness Group in Belmar.

“Basil is also high in chlorophyll, which is excellent for detoxification and blood purification,” she says, adding that it’s much higher in fresh basil than in dried. “It also aids in blood flow to the brain, which helps relieve headaches and overall mood,” she says.

Riviera explains that chlorophyll benefits the epithelium in the gut lining.

“Chlorophyll helps regenerate and repair the gut lining so no food particles or toxins leech from the gut into the bloodstream,” she says.

Rivera explains that a healthy gut greatly impacts how we feel, as 90—95% of our serotonin—the hormone that stabilizes our mood—is made in the gut. In addition, basil has a positive effect on regulating blood sugar.

According to Rivera, sweet basil has anti-hyperglycemic effects and helps decrease glycemic spikes. “A lot of people don’t realize that low blood sugar is just as problematic as high blood sugar,” she says. “These highs and lows are one of the biggest issues with brain fog. By consuming basil, you’re creating a positive influence on keeping your blood sugar stable and staying mentally active.”

What’s more, raw sweet basil has anti-microbial and anti- inflammatory benefits, which is great for the body, inside and out. “For a calming skin treatment, purée fresh basil leaves with almond oil and apply to skin to let it thoroughly absorb. It’s great for skin prone to acne and inflammation,” she says, adding that the anti-inflammatory benefits extend inward as well.

“Chewing on basil leaves helps with bleeding gums and gingivitis,” she says. “You can also use the same basil and almond oil mixture like a pre-treatment toothpaste to soothe sore gums before following up with regular paste.”

So this summer, snip a hearty harvest and savor basil’s bunches of benefits.