Shiso: Nutritional Information

Green shiso flower (click for full sized image)
Green shiso flowering 20th October

Rich in carotene, vitamins B1, B2, B6, C, E and K, and various essential minerals including calcium, iron, potassium, magnesium and zinc. Leaves have known medicinal value: they are effective remedies for asthma, coughs, colds and pain, as well as for mitigating allergic reactions (e.g. hayfever) and strengthening immunity. The leaves contain anti-oxidants, and the substance which causes the distinctive flavour (peril-aldehyde) has strong anti-bacterial effects and prevents food poisoning.

100g leaves contain:
500 mg potassium
230 mg calcium
70 mg magnesium
70 mg phosphorus
1.7 mg iron
11000 µg beta-carotene
880 µg retinol

0.13 mg vitamin B1
0.34 mg vitamin B2
0.19 mg vitamin B6
26 mg vitamin C
3.9 mg vitamin E (Alpha-Tocopherol)
690 µg vitamin K
110 µg folic acid

How to Enjoy it:

Best appreciated raw in salads and sandwiches, it's flavour and fragrance go well with egg, fish and meat. Wrap around rice balls, cheese or salmon. Chop and mix with ginger root in stir-fries or sprinkle over a hot steak. Great for sauces.

Pasta with Smoked Salmon and Shiso sauce:

Allow at least three leaves of Shiso per person. Wash the leaves and cut finely. While boiling the pasta, heat 1-2 cloves of crushed garlic in olive oil in a saucepan as the first step im making the sauce. Next add smoked salmon (trimmed edges are good for this) then Shiso leaves and the sauce is complete. Toss the pasta with this sauce. (Do not cook Shiso leaves – they will loose their flavour and discolour).

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