Shiso leaf, also known as perilla leaf or Japanese basil, is a versatile herb with a rich history in East Asian cuisine and traditional medicine. This article explores the many facets of this intriguing plant, from its origins to its modern-day applications.
What Is Shiso Leaf?
Shiso (Perilla frutescens) is an annual herb belonging to the mint family. It’s native to China and has been cultivated for over 2,000 years. The plant features broad, ovate leaves that can be green or purple, growing on square stems.
🟢 Fun fact: The name “shiso” comes from the Chinese words “zi” (purple) and “su” (to revive). Legend has it that the famous Chinese physician Hua Tuo named it after using the purple herb to save a group of people from food poisoning!
Traditional Uses and Benefits
In traditional Chinese medicine, shiso leaf has been used for centuries to:
The classic text “Bencao Huiyan” notes that shiso can “dispel wind and cold, regulate qi, and calm the fetus.”
Modern Applications
Culinary Uses
Shiso leaf has found its way into various cuisines:
- Japan: Green shiso leaves are often served with sashimi, while purple leaves are used in pickling, teas, and sauces.
- Korea: Both green and purple varieties are used in soups, teas, and pickles.
- Vietnam and Laos: Shiso is used in seafood dishes and salads.
- India and Nepal: The seeds(su zi) are toasted, ground, and used as a seasoning.
Nutritional Profile
Modern research has revealed that shiso leaf is packed with nutrients:
- High-quality proteins
- Essential minerals
- Vitamins, especially beta-carotene
The seeds are particularly noteworthy, containing 50-70% alpha-linolenic acid, an omega-3 fatty acid with potential health benefits.
Simple Recipes
1. Shiso-Infused Iced Tea 🍸
A refreshing and slightly sweet tea, perfect for hot summer days.
- Ingredients:
- Fresh shiso leaves
- Green tea bags
- Honey or simple syrup
- Lemon slices
- Ice cubes
- Instructions:
- Steep green tea bags in hot water for the recommended time.
- Add a handful of fresh shiso leaves to the tea and let them steep for an additional 5-10 minutes.
- Sweeten with honey or simple syrup to taste.
- Strain the tea into a pitcher filled with ice.
- Garnish with lemon slices and a sprig of shiso.
2. Shiso Pesto 🥗
A flavorful twist on classic pesto, perfect for pasta, sandwiches, or as a dip for vegetables.
- Ingredients:
- Fresh shiso leaves
- Pine nuts
- Parmesan cheese
- Garlic cloves
- Extra-virgin olive oil
- Salt and pepper to taste
- Instructions:
- In a food processor, combine shiso leaves, pine nuts, Parmesan cheese, and garlic cloves.
- While the processor is running, slowly drizzle in extra-virgin olive oil until you reach your desired consistency.
- Season with salt and pepper to taste.
3. Shiso-Grilled Salmon 🥩
A simple and elegant dish that highlights the delicate flavor of shiso.
- Ingredients:
- Salmon fillets
- Fresh shiso leaves
- Olive oil
- Lemon juice
- Salt and pepper to taste
- Instructions:
- Preheat grill to medium-high heat.
- Brush salmon fillets with olive oil and season with salt and pepper.
- Place salmon fillets on the grill and cook for 4-6 minutes per side, or until cooked through.
- Top with fresh shiso leaves and a squeeze of lemon juice.
4. Shiso-Cucumber Salad 🥬
A light and refreshing salad that’s perfect for summer.
- Ingredients:
- English cucumber
- Fresh shiso leaves
- Rice vinegar
- Soy sauce
- Sugar
- Instructions:
- Slice cucumber into thin rounds.
- In a bowl, combine rice vinegar, soy sauce, and sugar. Whisk until sugar is dissolved.
- Add cucumber slices and shiso leaves to the bowl and toss to coat.
Health Benefits
Recent studies suggest that shiso leaf may offer several health benefits [1][2][3]:
- Cardiovascular health: The high alpha-linolenic acid content may help prevent atherosclerosis and lower cholesterol levels.
- Antibacterial properties: Perillaldehyde, a compound found in shiso, has shown inhibitory effects against bacteria and fungi.
- Cognitive function: Some research indicates that perilla seed oil may enhance learning and memory functions in mice.
- Antioxidant effects: The leaf’s compounds may help protect cells from oxidative stress.
- Anti-inflammatory properties: Some studies suggest potential anti-inflammatory effects.
Potential Risks
While shiso leaf offers many benefits, it’s important to be aware of potential risks:
- Toxic compounds: Shiso contains myristicin, which can be toxic in large amounts.
- Liver concerns: Excessive long-term consumption may affect liver health due to the metabolism of certain compounds.
- Pregnancy considerations: While traditionally used to ease morning sickness, pregnant women should consult a healthcare provider before using shiso medicinally.
The Bottom Line
Shiso leaf, whether you call it perilla or Japanese basil, is a fascinating herb with a long history and a bright future. From its humble beginnings in Chinese gardens to its current status as a global superfood, shiso continues to surprise us with its versatility and potential health benefits.
Just remember, as with any herb or supplement, moderation is key. If you’re considering using shiso for medicinal purposes, it’s always best to consult with a healthcare professional first.
So, why not add a little shiso to your life? Whether you’re spicing up your sushi or brewing a comforting tea, this leaf might just become your new favorite flavor!
