Fresh Shiso Leaves
Perilla frutescensClinical Encyclopedia
Fresh shiso leaves, also known as perilla, are aromatic herbs widely used in Asian cuisine, particularly in Japanese dishes. They are known for their unique flavor profile, which combines minty, spicy, and citrus notes.
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 raw in salads, as a garnish, or in sushi. They can also be lightly steamed or used in soups to enhance flavor.
Smart Selection & Storage
Choose vibrant green leaves that are free from blemishes or yellowing. Fresh leaves should feel crisp and fragrant.
Wrap shiso leaves in a damp paper towel and place them in a plastic bag in the refrigerator to keep them fresh for up to a week.
Myths vs Realities
Healthy Recipes
Shiso-Infused Quinoa Salad
This refreshing quinoa salad combines the unique flavor of fresh shiso leaves with colorful vegetables for a nutritious and filling meal.
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup finely chopped fresh shiso leaves
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, and chopped shiso leaves.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the quinoa mixture and toss gently to combine. Serve chilled.
Grilled Chicken with Shiso Marinade
Tender grilled chicken marinated in a zesty shiso and ginger mixture, perfect for a healthy dinner option.
- 4 boneless chicken breasts
- 1/4 cup fresh shiso leaves, chopped
- 2 tablespoons soy sauce
- 1 tablespoon grated ginger
- 2 tablespoons sesame oil
- 1 tablespoon honey
- 1. In a bowl, mix the chopped shiso leaves, soy sauce, grated ginger, sesame oil, and honey to create the marinade.
- 2. Add the chicken breasts to the marinade, cover, and refrigerate for at least 30 minutes.
- 3. Grill the marinated chicken over medium heat for 6-7 minutes on each side or until fully cooked. Serve with steamed vegetables.
Shiso and Avocado Sushi Rolls
Delicious sushi rolls filled with creamy avocado and fresh shiso leaves, offering a healthy twist on traditional sushi.
- 2 cups sushi rice, cooked
- 4 sheets nori
- 1 ripe avocado, sliced
- 1/2 cup fresh shiso leaves
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat and spread 1/2 cup of sushi rice evenly over it.
- 2. Place a few slices of avocado and a handful of shiso leaves in the center of the rice.
- 3. Roll the sushi tightly using the mat, slice into pieces, and serve with soy sauce.
Shiso Pesto Zoodles
A vibrant and healthy twist on traditional pesto, using fresh shiso leaves blended with zucchini noodles for a low-carb meal.
- 2 medium zucchinis, spiralized
- 1 cup fresh shiso leaves
- 1/4 cup walnuts
- 2 tablespoons olive oil
- 1 tablespoon nutritional yeast
- Salt to taste
- 1. In a food processor, combine shiso leaves, walnuts, olive oil, nutritional yeast, and salt. Blend until smooth.
- 2. Toss the spiralized zucchini noodles with the shiso pesto until well coated.
- 3. Serve immediately, garnished with extra shiso leaves if desired.
Shiso and Watermelon Salad
A refreshing summer salad featuring juicy watermelon and aromatic shiso leaves, perfect for hot days.
- 2 cups cubed watermelon
- 1/4 cup fresh shiso leaves, torn
- 1/4 cup feta cheese, crumbled
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the cubed watermelon, torn shiso leaves, and crumbled feta cheese.
- 2. Drizzle with balsamic vinegar and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Shiso-Infused Coconut Chia Pudding
A creamy and nutritious chia pudding infused with fresh shiso leaves for a unique breakfast or snack.
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1/4 cup fresh shiso leaves, finely chopped
- 1 tablespoon maple syrup
- Fresh fruit for topping
- 1. In a bowl, combine chia seeds, coconut milk, chopped shiso leaves, and maple syrup. Stir well.
- 2. Refrigerate for at least 4 hours or overnight until it thickens.
- 3. Serve topped with fresh fruit and additional shiso leaves if desired.
Shiso and Tofu Stir-Fry
A quick and healthy stir-fry featuring tofu and fresh shiso leaves, packed with flavor and nutrients.
- 1 block firm tofu, cubed
- 1 cup bell peppers, sliced
- 1 cup broccoli florets
- 1/4 cup fresh shiso leaves, chopped
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a pan over medium heat and add cubed tofu, cooking until golden brown.
- 2. Add sliced bell peppers and broccoli, stir-frying for 5-7 minutes until tender.
- 3. Stir in chopped shiso leaves and soy sauce, cooking for an additional minute. Serve hot.
Shiso and Citrus Smoothie
A refreshing smoothie that combines the unique flavor of shiso leaves with citrus fruits for a revitalizing drink.
- 1 cup spinach
- 1/2 cup fresh shiso leaves
- 1 orange, peeled
- 1 banana
- 1 cup coconut water
- Ice cubes
- 1. In a blender, combine spinach, shiso leaves, orange, banana, and coconut water.
- 2. Blend until smooth, adding ice cubes for a chilled effect.
- 3. Pour into a glass and enjoy immediately.
Shiso and Berry Parfait
A delightful parfait layered with yogurt, fresh berries, and shiso leaves for a healthy breakfast or dessert.
- 1 cup Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup fresh shiso leaves, chopped
- 1 tablespoon honey
- Granola for topping
- 1. In a glass, layer Greek yogurt, mixed berries, and chopped shiso leaves.
- 2. Drizzle honey over the layers and top with granola.
- 3. Repeat the layers until the glass is full and serve immediately.
Shiso and Egg Breakfast Wrap
A nutritious breakfast wrap filled with scrambled eggs and fresh shiso leaves, perfect for a quick morning meal.
- 2 eggs
- 1/4 cup fresh shiso leaves, chopped
- 1 whole wheat tortilla
- 1/4 cup diced tomatoes
- Salt and pepper to taste
- 1. In a bowl, whisk the eggs with salt and pepper, then scramble them in a non-stick pan.
- 2. Once the eggs are cooked, stir in the chopped shiso leaves and diced tomatoes.
- 3. Place the egg mixture in the center of the tortilla, wrap it up, and serve warm.
Frequently Asked Questions (FAQ)
What is shiso used for?
Shiso is commonly used in Japanese cuisine for sushi, salads, and as a garnish due to its unique flavor.
Can shiso leaves be eaten raw?
Yes, fresh shiso leaves can be eaten raw and are often used in salads or as a garnish.
Are shiso leaves healthy?
Yes, shiso leaves are rich in vitamins and antioxidants, making them a healthy addition to your diet.
How do you store fresh shiso leaves?
Store fresh shiso leaves in a damp paper towel inside a plastic bag in the refrigerator to maintain freshness.
Can shiso leaves be dried?
Yes, shiso leaves can be dried and used as a seasoning or in teas.
What do shiso leaves taste like?
Shiso leaves have a unique flavor that is a mix of mint, basil, and citrus.
Are there different types of shiso?
Yes, there are green and purple varieties of shiso, each with slightly different flavors.
Can shiso leaves be used in cooking?
Absolutely, shiso leaves can be used in various dishes, including soups, stir-fries, and marinades.