BASIL

Written By Allison Wolters

If summertime could be bottled up and put in a jar, basil—especially in the form of pesto—would be it. With its fragrant aroma and fresh, vibrant flavor, sweet basil is one of the most beloved herbs in seasonal cooking.

A Little Herb with Big Benefits

Sweet basil is the most common variety found on menus and in kitchens. While it’s not a major source of nutrients beyond Vitamin K, it does contain powerful antioxidants that help protect our cells from free radical damage. Fun fact: in one lab study, sweet basil was even found to inhibit the growth of colon cancer cells.

Vitamin K Alert: For those on blood thinners, be cautious with basil—its Vitamin K content may interfere with your medication.

Growing & Sourcing Basil

One of the best things about basil is how easy it is to grow, especially in the warm summer months. Whether you plant it in your garden or in a sunny kitchen window, you’ll be rewarded with a steady supply of fresh leaves.

In the off-season, you can still find fresh basil at specialty grocers like Trader Joe’s, Sprouts, and Whole Foods. Dried basil also works wonders in soups, sauces, and marinades.

Basil Seeds: A Hidden Superfood

You’ve likely heard of chia seeds—but have you tried basil seeds? These tiny nutritional powerhouses are a regular part of my routine, and here’s why:

  • High in Fiber: One tablespoon contains 7 grams of fiber, which helps regulate blood sugar and supports gut health.

  • Rich in Minerals: That same tablespoon also delivers 15% of your recommended calcium and 10% of your daily magnesium and iron.

  • Great for Heart Health: The gelatinous texture of soaked basil seeds helps lower cholesterol by binding to excess fats in the gut.

  • Brain-Boosting Omega-3s: Just one tablespoon meets most of your daily omega-3 needs.

Did you know? A study showed that people with type 2 diabetes who consumed 10 grams (¾ tablespoon) of basil seeds in water after meals for a month experienced a 17% drop in blood sugar levels.

My Go-To: Fresh Pesto

Every month, I make a fresh batch of pesto—it’s a ritual I look forward to. There's nothing quite like spreading it on a slice of warm sourdough bread. Trust me, once you try it, there’s no going back.

Watch me make it! Check out the video here!

And don't forget to try my refreshing Basil Pasta Salad—perfect for meal prep or summer picnics.

Purchase my favorite Zen basil seeds here

Allison Wolters
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