What is basil?
Aromatic, fresh basil scattered over a simple salad of bocconcini and ripe tomato and drizzled with olive oil is a simple yet exotic way to evoke the feeling of summer afternoons. While a favourite among lovers of Italian food, this versatile herb is also excellent in Southeast Asian cuisine, where it adds colour and flavour to curries, soups and noodles.

Native to India, where it has been cultivated for over 5,000 years, basil was introduced to Europe in the 16th century where it was used medicinally and in cooking.

Nowadays, basil is a much loved and popular herb that is found growing in many Australian backyards. It features prominently in Italian dishes, including the brilliant green pesto.
 

Nutritional value
Basil is a good source of vitamins A (important for growth and development and the maintenance of your immune system) and K (important for helping your blood to clot).
It also contains minerals such as potassium (which helps to regulate blood pressure), manganese (involved in the regulation of brain and nerve function) and magnesium (involved in the regulation of muscle, heart and nerve function and keeping bones strong).
Basil contains dietary fibre, which is important for a healthy bowel.
Energy – 100 g of basil supplies 94 kJ.
 

Applications
Make a classic pesto sauce – blend basil, oil, pine nuts (walnuts also work), salt and pepper, then mix in grated parmesan cheese and stir into hot spaghetti.
Add to a simple tart – layer cooked brown onions and sliced tomatoes on puff pastry sheets, add crumbled feta cheese, then top with basil and bake until the pastry is golden.
Enjoy basil-crusted fish – blend basil, breadcrumbs, grated parmesan cheese, lemon rind and oil, then slather onto salmon and bake before serving with roasted cherry tomatoes, salad leaves and a wedge of lemon.
Serve an Italian-inspired salad – mix torn basil leaves with cherry or yellow pear tomatoes, black olives and bocconcini, then tip onto a pile of spinach leaves and dress with olive oil, a grind of pepper and a splash of red wine vinegar.

Information from betterhealth.vic.gov.au