Whole Leaf Shiso
Perilla frutescensClinical Encyclopedia
Whole leaf shiso, also known as perilla, is a fragrant herb commonly used in Asian cuisine, particularly in Japanese dishes. It is known for its unique flavor and potential health benefits.
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
Whole leaf shiso can be used fresh in salads, as a garnish, or in sushi. It can also be infused in oils or used in cooking to impart its unique flavor.
Smart Selection & Storage
Choose vibrant green leaves that are free from blemishes or wilting. Fresh leaves should feel crisp to the touch.
Wrap whole leaf shiso in a damp paper towel and place it in a plastic bag in the refrigerator to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibits anti-inflammatory and antioxidant properties.
Contributes to the unique aroma and flavor, with potential antimicrobial effects.
"Shiso leaves are often used in Japanese cuisine to enhance the flavor of dishes and are also believed to have health-promoting properties."
Myths vs Realities
Healthy Recipes
Shiso-Infused Quinoa Salad
This vibrant quinoa salad combines the unique flavor of whole leaf shiso with fresh vegetables for a nutritious and filling meal.
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup whole leaf shiso, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and chopped shiso.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Grilled Chicken with Shiso Pesto
This grilled chicken dish is topped with a fresh shiso pesto, offering a burst of flavor and healthy fats.
- 2 chicken breasts
- 1 cup whole leaf shiso
- 1/4 cup walnuts
- 1/4 cup Parmesan cheese
- 1/2 cup olive oil
- 2 cloves garlic
- Salt and pepper to taste
- 1. Grill chicken breasts until cooked through and set aside.
- 2. In a food processor, blend shiso, walnuts, Parmesan, garlic, and olive oil until smooth. Season with salt and pepper.
- 3. Top grilled chicken with shiso pesto and serve with a side of steamed vegetables.
Shiso and Avocado Sushi Rolls
These refreshing sushi rolls feature creamy avocado and aromatic shiso, perfect for a healthy snack or light meal.
- 1 cup sushi rice
- 4 sheets nori
- 1 avocado, sliced
- 1/2 cup whole leaf shiso
- Soy sauce for dipping
- 1. Prepare sushi rice according to package instructions and let cool.
- 2. Place a sheet of nori on a bamboo mat, spread a thin layer of rice, and layer with avocado slices and shiso leaves.
- 3. Roll tightly, slice into pieces, and serve with soy sauce.
Shiso and Citrus Dressing
This light and zesty dressing combines shiso with citrus for a refreshing addition to salads and grilled vegetables.
- 1/2 cup whole leaf shiso, chopped
- 1/4 cup orange juice
- 1 tablespoon lemon juice
- 1 tablespoon honey
- 1/4 cup olive oil
- Salt to taste
- 1. In a bowl, whisk together chopped shiso, orange juice, lemon juice, honey, and olive oil.
- 2. Season with salt to taste and mix well.
- 3. Drizzle over salads or grilled vegetables for a flavorful kick.
Shiso and Tofu Stir-Fry
This quick stir-fry features tofu and colorful vegetables, enhanced by the aromatic taste of whole leaf shiso.
- 1 block firm tofu, cubed
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1/2 cup whole leaf shiso, chopped
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- 1. Heat sesame oil in a pan and sauté garlic until fragrant.
- 2. Add cubed tofu and cook until golden brown, then add bell pepper and broccoli.
- 3. Stir in soy sauce and chopped shiso, cooking for an additional 2 minutes before serving.
Shiso-Infused Coconut Chia Pudding
This creamy chia pudding is infused with shiso for a unique breakfast or dessert option that's both healthy and delicious.
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1/4 cup whole leaf shiso, finely chopped
- 1 tablespoon maple syrup
- Fresh berries for topping
- 1. In a bowl, mix chia seeds, coconut milk, chopped shiso, and maple syrup.
- 2. Refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve topped with fresh berries.
Shiso and Lemon Grilled Shrimp
These grilled shrimp are marinated with shiso and lemon, creating a light and flavorful dish perfect for summer.
- 1 pound shrimp, peeled and deveined
- 1/2 cup whole leaf shiso, chopped
- 2 tablespoons lemon juice
- 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 thread shrimp onto skewers.
- 3. Grill for 2-3 minutes on each side until cooked through.
Shiso and Berry Smoothie
This refreshing smoothie blends shiso with mixed berries for a nutritious and energizing drink.
- 1 cup mixed berries (fresh or frozen)
- 1/2 banana
- 1/2 cup almond milk
- 1/4 cup whole leaf shiso
- 1 tablespoon honey (optional)
- 1. In a blender, combine mixed berries, banana, almond milk, chopped shiso, and honey.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Shiso and Sweet Potato Mash
This creamy sweet potato mash is elevated with the addition of shiso, creating a flavorful and healthy side dish.
- 2 large sweet potatoes, peeled and cubed
- 1/2 cup whole leaf shiso, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes in salted water until tender, then drain.
- 2. Mash sweet potatoes with olive oil, chopped shiso, salt, and pepper until smooth.
- 3. Serve warm as a side dish.
Shiso and Cucumber Gazpacho
This refreshing gazpacho features shiso and cucumber, making it a perfect cold soup for hot days.
- 2 cucumbers, peeled and diced
- 1/2 cup whole leaf shiso, chopped
- 1/4 cup red onion, chopped
- 2 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a blender, combine cucumbers, chopped shiso, red onion, vegetable broth, olive oil, salt, and pepper.
- 2. Blend until smooth and chill in the refrigerator for at least 1 hour.
- 3. Serve cold, garnished with additional shiso leaves.
Frequently Asked Questions (FAQ)
What is whole leaf shiso?
Whole leaf shiso is a herb from the mint family, known for its unique flavor and aroma, commonly used in Asian cuisine.
How can I use whole leaf shiso in cooking?
You can use whole leaf shiso fresh in salads, as a garnish, or in sushi. It can also be used in marinades and dressings.
Is whole leaf shiso healthy?
Yes, whole leaf shiso is rich in vitamins, antioxidants, and has anti-inflammatory properties.
Where can I buy whole leaf shiso?
Whole leaf shiso can be found in Asian grocery stores or farmers' markets, especially during the summer.
Can I grow whole leaf shiso at home?
Yes, whole leaf shiso can be grown in home gardens, requiring well-drained soil and plenty of sunlight.
What are the nutritional benefits of whole leaf shiso?
Whole leaf shiso is low in calories and high in vitamins A, C, and K, as well as minerals like calcium and iron.
Are there any side effects of consuming whole leaf shiso?
Generally, whole leaf shiso is safe for most people, but those with allergies to mint family plants should exercise caution.
How should I store whole leaf shiso?
Store whole leaf shiso in a damp paper towel in a plastic bag in the refrigerator to keep it fresh.