■ Because of our warm coastal climate, basil grows beautifully through the summer months. With its vibrant green leaves and unmistakable aroma, basil is far more than a garnish, it’s a herb with a rich history, impressive health benefits, and a valuable place in gardens and kitchens, writes nutritional therapist Paula Sharp in her fortnightly column.

Basil has been cultivated for thousands of years and is believed to have originated in tropical regions of Asia and India.

In ancient traditions it was regarded as a sacred plant. In India, it was associated with protection and wellbeing, while in Mediterranean cultures, basil is a symbol of love and hospitality.

Today, it is best known as a key ingredient in Italian cuisine, particularly in pesto and tomato-based dishes.

Beyond its easy culinary popularity, basil has a number of nutritional and wellness benefits.

The leaves contain natural plant compounds called polyphenols, which act as antioxidants.

Antioxidants help protect the body’s cells from damage caused by everyday stress and environmental factors.

Basil contains aromatic oils such as eugenol and linalool, which give the herb its distinctive scent.

These compounds are known to have anti-inflammatory and anti-microbial properties.

Traditionally, basil tea has been used to support digestion, reduce bloating, and gently calm the nervous system.

The herb also provides small amounts of important nutrients, including vitamin K, vitamin A, manganese, and magnesium.

Though basil is usually eaten in modest quantities, regularly including fresh herbs in meals is a simple way to add flavour and beneficial plant compounds to the diet without relying on excess salt or processed ingredients.

For local gardeners across the Eastern Bay, basil is one of the easiest herbs to grow. It thrives in the region’s warm summer conditions and grows happily in garden beds, raised planters, or pots on a sunny deck.

Basil loves warmth, sunshine and well-drained soil.

Planting in late spring once the soil has warmed usually gives the best results.

Regular harvesting actually encourages the plant to grow bushier and produce more leaves.

Simply pinch off the top leaves above a node (where two small leaves meet the stem).

This stops the plant becoming tall and woody and keeps it producing tender new growth.

If basil plants begin to flower, the leaves can become slightly bitter.

Removing the flower buds helps keep the flavour sweet and vibrant.

One of the pleasures of growing basil locally is preserving some for the cooler months.

Drying basil is simple and allows you to enjoy its flavour through winter.

To dry basil, harvest stems in the morning once the dew has dried. Tie small bunches together and hang them upside down in a warm, dry, well-ventilated space out of direct sunlight.

After one to two weeks, the leaves should crumble easily.

Store them in an airtight glass jar away from light.

While dried basil has a milder flavour than fresh, it still adds warmth and aroma to soups, stews and sauces during winter.

Fresh basil truly shines when paired with seasonal summer produce like tomatoes, courgettes and capsicums, all abundant in gardens and markets.

■ If you’d like more practical nutrition tips, seasonal food ideas, or support improving your health through simple everyday habits, you can contact Paula Sharp, Nutritional Therapist, at [email protected] or visit www.paulasharpnutrition.com for further resources and information.

Fresh Basil Pesto
Ingredients
1 courgette, topped & tailed
1 capsicum, deseeded
½ cup fresh basil leaves, torn
1/3 cup walnuts
Extra virgin olive oil
Sea salt and cracked pepper
Optional – spices to taste like chili, smoked paprika, paprika, cumin

Method: Combine all of the ingredients in a blender (or nutribullet or stick blender). Whizz until smooth. Add olive oil as necessary.

Cooling Basil & Lime Infused Water – season up your water.
Ingredients
1 litre cold water
1 handful fresh basil leaves
Juice of 1 lime
1 teaspoon honey (optional)
Ice

Method: Lightly crush the basil leaves to release their oils and place in a jug with lime juice and honey. Add cold water and ice. Allow to infuse for 10–15 minutes before serving. It’s a refreshing drink on warm Eastern Bay afternoons.