Looking for a way to boost the flavor of your meals? Basil is a great choice. This delicious herb is rich in calcium, vitamin A, and vitamin C and it can be enjoyed on all Phases of the South Beach Diet. Fresh basil can be used whole, torn, or chopped in salads, egg dishes, and in sauces for pastas. Dried basil, on the other hand, is perfect for baked chicken or fish and in soups.
Buying Basil
There are many varieties of basil, all with slightly different flavors and
uses. Most American markets carry American basil, but you may find additional
varieties like purple basil, lemon basil, and others at your local farmers’
market. Basil can be purchased by the bunch or as a whole plant. The benefit of
buying the plant is that it will continue to produce leaves even after you've
picked some off. Keep a small plant on your kitchen windowsill, and you've got
a supply of basil to use for a few months. If you do buy bunches of basil from
the supermarket or farmers’ market, look for bright green leaves with no brown
spots or other signs of decay. Basil can also be purchased as a dried herb, but
it is much more potent when fresh.
Storing Basil
To keep basil fresh, put the stalks in a jar of water, like a bouquet of
flowers, and keep outside the refrigerator. (Basil leaves turn brown when
refrigerated.) The basil will last for about four days. Dried basil will keep
in its container in a cool, dry place up to a year. Smell for freshness before
using.
Cooking with Basil
To use fresh basil, first pick the leaves from the stalk, then rinse well and
pat dry with paper towels. When making soups, stews, or tomato sauce, you’ll
get the most intense flavor from the basil if you tear the leaves and sprinkle
them in when the dish is nearly finished cooking, since fresh basil does not
stand up well to heat. If you’re using dried basil, you can add it earlier.
