By Jenn Rapske, RHN
, Nutrition Consultant
Basil: The Queen of Summer Herbs
Fresh local basil is so fragrant and delicious in the heat of summer. When I see bundles of basil
at the market I cannot resist the temptation. I usually end up with a bunch in my bag even if I haven’t
planned it into my weekly menu. The other day while shopping at the Kits Farmer’s Market, I was able to
get two handfuls of basil for $8. I thought to myself ‘$8 isn’t bad’…but when the farmer told me to
literally reach into an overflowing basket of fresh basil and grab as much as I could hold with one hand,
and then do it again…I felt like I was stealing! What a wonderful shopping experience; first of all, I love
this informal measurement and second, what an incredible deal! This would never happen at the
grocery store that’s for sure. When I got my bounty home, washed, and dried, I had well over eight cups
of organic basil leaves for my pesto.
The Benefits of Basil
Why buy it? – Basil is grown locally in B.C. and is abundant in the summer months. Purchasing
local seasonal produce allows us to stay connected to our geography and climate, and allows us to enjoy
the freshest most nutritious foods. It also adds variety and a burst of flavor to our weekly meal plan.
Not only is Basil full of antioxidant flavonoids (health promoting superstars), but also it is known to
have powerful antibiotic and anti-inflammatory properties. Oh and did I mention it’s delicious?
How to buy it –
Be sure to choose basil with crisp vibrant green leaves. Avoid anything with a
yellow tinge or brown spots as this is an indicator that it is on its way out (i.e. not fresh). And of course,
choose organic whenever possible to avoid pesticides and chemicals.
How to use it –
I love to toss basil leaves in everything from my sparkling water, to salads,
lettuce and rice wraps, soups, curries, much more. Perhaps one of my favorite ways to enjoy this
abundant summer herb is by making pesto. If you find yourself with an overabundance of this lovely
herb, you can freeze chopped basil in ice cube trays covered with water, stock, or oil which can be easily
be added to soups, curries, and stir-fries at a moments’ notice.
Basil Pesto
Most store bought pesto contains preservatives and “extras” that our body doesn’t need, or like
for that matter. I also find that the taste of store bought varieties lack the bright fresh notes of a
homemade sauce. Pesto is traditionally made from basil, pine nuts, hard cheese, garlic, and oil. I have
given you a basic traditional recipe below, but feel free to experiment with other herbs or greens,
and/or nuts to make a pesto that suits your style. You can also omit the cheese altogether if you don't do dairy and substitute an equal portion of nutritional yeast instead.
I usually triple this recipe and freeze the remainder in ice cube trays or small jars so that I can
enjoy this delicious sauce all year long. It also lasts up to five days in the fridge when stored in an air-
tight container covered with olive oil to prevent browning.
Basil Pesto Recipe