Raw Food Recipes with Sweet Basil the Whole Family Will Love
by Katie July
Sun-lovin’ sweet basil is easy to grow, most of the year ‘round in warmer climates and can be planted in the garden or in pots depending on the availability of space and sunshine you have in your home.
As well as affording health benefits to our bodies, basil makes for a natural pest-repellent when planted amongst tomatoes. This companionship extends beyond the soil onto our plates and tastebuds as well!
Children can be hesitant to eat new foods, particularly green, leafy types but sweet basil can be easily introduced especially in its most common form: basil pesto (traditionally pesto is made with parmesan cheese, but it’s neither here nor there for little ones who don’t know any different).
So take the kids along to your local nursery and then into the “wilds” of your garden with a bag of potting mix, a trowel and some basil seeds or seedlings. Sweet basil leaves, although small and delicate, deliver fragrant and abundant flavour and are loaded with nutrients.
Nutrients and Health Benefits of Basil
Here are some of the minerals known to be found in sweet basil:
Iron – essential for the life of red blood cells and function of the immune system.
Calcium Manganese Magnesium Potassium …all contribute to rapidly growing bones, teeth and ligaments whilst calcium and magnesium are also essential for the central nervous system (think attention, mood, sleep!).
And a few of the vitamins:
Vitamin K – participates in the lifecycle of bone but most significantly is integral in the formation of clots when tissue is damaged – how many scraped knees, bumped foreheads and stubbed toes have you bandaged in your time? On the inside Vitamin K is also acting as a band-aid!
Betacarotene (precursor to vitamin A) Vitamin C … both powerful anti-oxidants contributing to the immune system, skin integrity and anti-inflammatory needs of the body amongst many, many other important roles.
And an array of “volatile oils” with clinically proven anti-bacterial activity. Think gut defence: tiny tummies can be so sensitive and susceptible to invasion by any number of bugs picked up from any number of sources.
Dairy Free Pesto
Ingredients:
- 1 bunch of basil
- 2 cloves garlic – more if you like
- 1/4 cup pine nuts
- 1 tablespoon white miso (omit for completely raw version)
- 1/4 cup olive oil
Directions:
Wash and trim leaves from stalks of basil plants. Pulse or blend in a food processor with garlic and pine nuts. Add oil in a steady stream Add miso and blend until desired consistency Scoop into storage container, cover with a layer of good quality oil and store in the fridge
Sweet Peach and Basil Salad
Salad Ingredients:
- Washed and chopped basil leaves (I like to layer them one over the other then roll and chop so I get slivers without bruising the leaves)
- Halved cherry tomatoes
- Peach slices
Dressing Ingredients:
- Cold-pressed olive oil
- Apple cider vinegar 50:50 ratio olive oil and vinegar
- Lemon juice
- Honey
Directions:
Arrange basil, tomatoes and peaches in a loose pile on a plate. Combine all the ingredients for dressing in a small jar, then shake vigorously. Taste and alter accordingly to personal preference. Lightly dress salad.
You can also add basil to a fresh juice or green smoothie!
Remember to encourage your children to shop, select and help prepare their food as this is a sure-fire way to engage their senses and motivate them to eat what is offered to them. By growing basil in their garden, window box or wherever it may be, they will be extra keen to taste the fruits of their labour!
Our e-book, Monkey Mike’s UnCookbook for Kids has an entire collection of recipes that are fabulous for inspiring kids of all ages to get fresh and choose healthy foods!
It’s the first and only raw food recipe book written for kids! (Most are written for the parents!) Just put them in front of the book and let them discover how fun healthy eating can be!