True Wellness

FOOD FOR THOUGHT: BOUNTIFUL BASIL

This week’s POWER OF FOOD post highlighted the importance of eating REAL FOOD, explained what exactly “real food” is, and showcased a few tips and tricks as to how you can incorporate cleaner eating habits into your daily diet. One focus of eating a REAL FOOD diet is on ingredients that are in-season. With summer in full-swing and the bumper-crop of produce at our fingertips, this week I highlight one of my fragrant faves: BASIL! 

           

BASIL BEGINNINGS:

While often being associated with Italian food, basil actually originated in India and eastern Asia nearly 5,000 years ago. A member of the mint family, with relatives ranging from oregano to rosemary, basil has been used for centuries as a botanical therapy. Its name actual stems from the Greek word “basilikon phuton” meaning “herb worth of kings.”

Historically, basil has been used in a variety of holistic and medical rituals, including the ancient Egyptian use of its leaves in the mummification process (don’t’ worry, embalming not a side effect of consumption!) and a Greek folk-tale believed that basil helped cure the bites of a rooster-headed creature known as the basilisk. The ancient Romans actually referred to it as a “food for lovers,” Portuguese men would gift their beloveds with bouquets of the fragrant greens, and sweet basil (not Holy Basil,) has been used in traditional Ayurveda to balance both Vata and Kapha doshas.

Making its mark on American soil in the 17^th century thanks to the British, modern day basil is cultivated from all over the world, primarily being sourced from California,  India, and Indonesia. While most basil bought at the grocery store is sourced from other states, summertime brings a veritable bounty of the green-stuff to local farmers markets and even in your backyard garden!

BLISSFULL BENEFITS:

There are over 35 different varieties of basil, but the most common is known as “sweet basil,” or “basil Genovese.” No matter the variety you choose, basil has a bevvy of benefits starting with its volatile essential oil content. With numerous chemical compounds that have a wide variety of effects, basils’ antioxidant content is concentrated in its highly absorbable essential oil, which can be obtained through consumption, topical application, and even breathing in its sweet scent!

One class of antioxidants basil contains are known as flavonoids, and the specific forms that are found in basil have been shown to support our DNA- potentially preventing the oxidation (browning) and structural degradation of our chromosomes! Two of its water soluble chemicals- orientin and viceninare- have been studied for their immune-supportive effects on white blood cells, and the fragrant oils- eugenol and citranellol- support healthy inflammatory and pain responses (inhibits the pain-pathway COX2, similar to over the counter drugs!)

Basil essential oil has also been shown to inhibit the ability of bacterial pathogens, such as pseudomonas, staphylococcus, and enterococcus, from replicating, and has even been used as a natural food preservative! To top it all off, basil may also induce apoptosis (programmed cell-death) of potentially harmful cells in the body.

STOP & SMELL or EAT THE BASIL:

Basil’s health benefits are best obtained when the leaves are handled with care and exposed to as little heat as possible (heat degrades some of the beneficial compounds.) Adding chopped basil to tomato sauces, mixing it into a delicious pesto sauce or vinaigrette (see below,) or having a sweet and savory delight by mixing frozen strawberries with basil leaves, full fat coconut milk, freezing and drizzling with balsamic glaze. Basil has a variety of uses and benefits not to be missed!

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure to snag your spot, as space is limited!

AUGUST CLASSES: In the TRUE KITCHEN

BIOLOGICAL BASICS: Clearing out the Weeds & Taking Root

WEDNESDAY, AUGUST 16^TH

6:00-7:15PM

$20.00

Despite our greatest efforts, our bodies are constantly bombarded with toxins from a variety of sources. From the foods we eat to the air we breathe, an accumulation of such toxins can cause an overflow. In this class, Genevieve will introduce the concept of “barreling over,” how it has a direct effect on one’s healing journey, and three key ways to clean up the sludge so that you begin to thrive.

FOOD AS MEDICINE: Water, Water, Everywhere

WEDNESDAY, AUGUST 23rd

6:00-7:15PM

$20.00

2/3 of the human body is composed of water. While drinking it can be “bland” or “boring,” it is essential for all of life’s processes, so much so, that one cannot go more than three days without it! In this class, Genevieve will provide an overview as to some of the vital functions that water plays in the body, honing in on its roles in cell detox and elimination. To quench your thirst, she will also prepare recipes that incorporate naturally water-rich foods so that getting your daily fix doesn’t have to be so “tasteless.”

FOOD AS MEDICINE: Feeding the Soil

WEDNESDAY, AUGUST 30th

6:00-7:15PM

$20.00

What you put into the body has a direct effect on what you get out. Feed yourself poison, and poisoned you will become. While a complete dietary overhaul may be necessary for some, a few simple additions and smart-swaps can put one’s feet back on the right path towards healing. In this class, Genevieve will highlight the importance of eating REAL food, emphasizing all things COLORFUL, vibrant, and health promoting while whipping up several easy recipes utilizing the seasons finest!

* Cost of classes includes colorful informative handout, all of the recipes prepared in the class, and of course a tasty plate of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Summer Basil Salsa Verde with Beets & Goat Cheese

Serves 4 to 6

Salsa verde is an Italian sauce typically made up of a variety of fragrant green herbs. For my rendition, I’ve put together sweet basil, grassy parsley, and zippy mint, blending them up with garlic, lemon juice, and fruity extra virgin olive oil. This recipe pairs this verdant sauce with sweet beets and tangy goat cheese, which would be a great light lunch if paired with hard-boiled cage-free eggs or organic rotisserie chicken.

LEFTOVERS? Save leftover sauce to top grilled veggies, blend it with some cooked white beans for a nice break from traditional hummus, or use it as a potent salad dressing on chopped kale or arugula.

SALSA VERDE

Makes 1 cup

1 bunch each organic parsley and basil, stems removed

¼ cup mint leaves

½ cup lemon juice

2 cloves garlic

½ cup Extra Virgin Olive Oil

SALAD:

10 ounces organic baby arugula leaves

2 packages LOVEBEETS, roasted organic beets, cut into quarters

¼ cup goat cheese

Optional: 1/3 cup toasted pumpkin seeds, pine nuts, or pistachios

In a blender, add lemon juice and garlic cloves and puree until garlic is chopped. Add in herbs, and half of olive oil. Blend until smooth, about 15 seconds, and slowly stream in remaining olive oil (through the hole in the lid of your blender) until all is used. Season to taste with sea salt.

To prepare, toss beets, arugula, and goat cheese with 3-5 tbsp. salsa verde, garnish with nuts.

REFERENCES:

Calucci L, Pinzino C, Zandomeneghi M et al. Effects of gamma-irradiation on the free radical and antioxidant contents in nine aromatic herbs and spices. J Agric Food Chem 2003 Feb 12; 51(4):927-34. 2003.

Harrop, Renny. Encyclopedia of herbs. London: Marshall Cavendish, 1983. Print.

"The History of Basil from Food to Medicine to Religion." The Spruce. N.p., n.d. Web. 10 Aug. 2017.

Zheng, Jie et al. “Spices for Prevention and Treatment of Cancers.” Nutrients8.8 (2016): 495. PMC. Web. 11 Aug. 2017.