Fresh Shiso
Perilla frutescensClinical Encyclopedia
Fresh shiso, also known as perilla, is a fragrant herb commonly used in Japanese cuisine. It has a unique flavor profile that combines mint, basil, and anise.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Fresh shiso leaves can be used in salads, as a garnish, or wrapped around sushi. They can also be infused in oils or used to make herbal teas.
Smart Selection & Storage
Choose vibrant green leaves that are free from blemishes or wilting.
Wrap fresh shiso in a damp paper towel and place it in a plastic bag in the refrigerator.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibits anti-inflammatory and antioxidant effects.
Contributes to the unique aroma and flavor, with potential antimicrobial properties.
"Shiso is often used in Japanese cuisine not only for its flavor but also for its ability to enhance the taste of other ingredients."
Myths vs Realities
Healthy Recipes
Shiso and Avocado Sushi Rolls
These vibrant sushi rolls combine the fresh taste of shiso with creamy avocado for a healthy, satisfying meal.
- 1 cup sushi rice
- 4 sheets nori
- 1 ripe avocado, sliced
- 8 fresh shiso leaves
- Soy sauce for dipping
- 1. Cook sushi rice according to package instructions and let it cool.
- 2. Lay a sheet of nori on a bamboo mat, spread a thin layer of sushi rice, and place shiso leaves and avocado slices on top.
- 3. Roll tightly, slice into pieces, and serve with soy sauce.
Shiso-Infused Quinoa Salad
This refreshing quinoa salad features shiso leaves, cherry tomatoes, and a zesty dressing for a nutritious side dish.
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1/2 cup diced cucumber
- 1/4 cup fresh shiso leaves, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and chopped shiso.
- 2. In a small bowl, whisk together olive oil and lemon juice, then pour over the salad.
- 3. Toss gently to combine and serve chilled.
Grilled Chicken with Shiso Pesto
Juicy grilled chicken breasts are topped with a vibrant shiso pesto, adding a unique flavor twist to your protein.
- 2 chicken breasts
- 1 cup fresh shiso leaves
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1 garlic clove
- Salt and pepper to taste
- 1. Grill chicken breasts until fully cooked and set aside.
- 2. In a food processor, blend shiso leaves, walnuts, garlic, and olive oil until smooth.
- 3. Season with salt and pepper, then spoon the shiso pesto over the grilled chicken before serving.
Shiso and Cucumber Gazpacho
This chilled soup blends fresh cucumbers and shiso for a light, refreshing appetizer perfect for warm days.
- 2 cucumbers, peeled and chopped
- 1 cup fresh shiso leaves
- 1 garlic clove
- 2 tablespoons olive oil
- 1 tablespoon vinegar
- Salt to taste
- 1. In a blender, combine cucumbers, shiso leaves, garlic, olive oil, vinegar, and salt.
- 2. Blend until smooth and adjust seasoning if necessary.
- 3. Chill in the refrigerator for at least 30 minutes before serving.
Shiso and Mango Smoothie Bowl
This colorful smoothie bowl combines sweet mango and fresh shiso for a nutritious breakfast or snack option.
- 1 ripe mango, diced
- 1 banana
- 1/2 cup almond milk
- 1/4 cup fresh shiso leaves
- Toppings: granola, sliced fruits, chia seeds
- 1. In a blender, combine mango, banana, almond milk, and shiso leaves until smooth.
- 2. Pour the smoothie into a bowl and top with granola, sliced fruits, and chia seeds.
- 3. Serve immediately for a refreshing breakfast.
Shiso and Tofu Stir-Fry
A quick and healthy stir-fry featuring tofu and shiso, perfect for a light dinner packed with flavor.
- 1 block firm tofu, cubed
- 1 cup bell peppers, sliced
- 1 cup fresh shiso leaves, chopped
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a pan over medium heat, add cubed tofu, and cook until golden brown.
- 2. Add bell peppers and stir-fry for 3-4 minutes.
- 3. Stir in chopped shiso and soy sauce, cook for another minute, and serve hot.
Shiso and Berry Salad
This colorful salad features mixed greens, fresh berries, and shiso for a delightful and nutritious dish.
- 4 cups mixed greens
- 1 cup mixed berries (strawberries, blueberries)
- 1/4 cup fresh shiso leaves, torn
- 2 tablespoons balsamic vinaigrette
- 1. In a large bowl, combine mixed greens, berries, and torn shiso leaves.
- 2. Drizzle with balsamic vinaigrette and toss gently to combine.
- 3. Serve immediately as a refreshing side or light meal.
Shiso and Lemon Grilled Shrimp
These grilled shrimp are marinated in a zesty shiso and lemon mixture, making for a flavorful and healthy dish.
- 1 pound shrimp, peeled and deveined
- 1/4 cup fresh shiso leaves, chopped
- 1 lemon, juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a bowl, combine shrimp, chopped shiso, lemon juice, olive oil, salt, and pepper.
- 2. Marinate for 30 minutes, then skewer the shrimp and grill for 2-3 minutes on each side.
- 3. Serve hot with a side of vegetables.
Shiso and Coconut Chia Pudding
A creamy and nutritious chia pudding infused with fresh shiso and coconut, perfect for breakfast or dessert.
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1/4 cup fresh shiso leaves, finely chopped
- 1 tablespoon honey or maple syrup
- 1. In a bowl, mix chia seeds, coconut milk, chopped shiso, and honey or maple syrup.
- 2. Stir well and refrigerate for at least 4 hours or overnight until it thickens.
- 3. Serve chilled, topped with fresh fruits if desired.
Frequently Asked Questions (FAQ)
What is fresh shiso?
Fresh shiso is a herb from the mint family, known for its unique flavor and aromatic properties.
How can I use fresh shiso in cooking?
You can use fresh shiso leaves in salads, as a garnish, or in sushi rolls.
Is fresh shiso healthy?
Yes, fresh shiso is rich in vitamins, antioxidants, and has anti-inflammatory properties.
Can fresh shiso be eaten raw?
Absolutely! Fresh shiso leaves are often eaten raw in salads or as a garnish.
How do I store fresh shiso?
Store fresh shiso in a plastic bag in the refrigerator to keep it fresh for longer.
What does fresh shiso taste like?
Fresh shiso has a flavor that is a mix of mint, basil, and anise.
Can I grow fresh shiso at home?
Yes, fresh shiso can be grown in pots or gardens, preferring warm weather and well-drained soil.
Are there any side effects of consuming fresh shiso?
Generally, fresh shiso is safe for most people, but those with allergies to mint family plants should exercise caution.