How to eat perilla
Perilla, as a herb with both medicinal and edible properties, has a history of over 2000 years of consumption in China. Its unique aroma contains active ingredients such as perilla aldehyde and rosmarinic acid, which possess both culinary value and health benefits. This article will systematically analyze the diverse ways to enjoy the perilla family, from fresh leaves to mature seeds.
Three health-promoting ways to eat perilla leaves
The golden ratio for cold perilla salad
Select 300g of tender leaves, blanch for 30 seconds, then cool with ice. Mix with 15g of minced garlic, 10ml of rice vinegar, 5ml of honey, and 3ml of sesame oil. This not only retains heat-sensitive nutrients like vitamin C but also activates the activity of perilla phenolic substances. Studies have shown that this method can increase the absorption rate of alpha-linolenic acid by 40%.
The culinary secrets of herbal cuisine combinations
When braising duck with perilla, it is recommended to combine duck meat and perilla in a 5:1 ratio. The fat in duck skin and perilla alcohol work together to produce unique aromatic hydrocarbons. Experimental data show that after slow cooking over low heat for 2 hours, the content of quercetin in the soup reaches 13.2mg/100g, which has significant antioxidant effects.
Creative culinary scene expansion
In addition to traditional methods, perilla leaves can be made into freeze-dried powder (moisture content ≤5%) for baking, or mixed with mint 1:1 to make a refreshing summer tea. Japanese scholars have found that combining perilla leaves with sashimi can increase the absorption rate of Omega-3 by 27%.
In-depth development and utilization of perilla seeds
Analysis of seed active ingredients
Perilla seeds contain up to 45% oil, of which alpha-linolenic acid accounts for 60%-65%. Eating 5-8 seeds raw daily can meet the omega-3 needs of adults, but for those with sensitive digestion, it is recommended to grind after low-temperature baking (120°C/15 minutes) and add to porridge.
Traditional medicinal compatibility scheme
For wind-cold cough, you can take 10g of perilla seeds + 8g of almonds + 5g of dried tangerine peel for decoction. The contained perilla ketone can effectively inhibit the cough reflex arc. Note that it needs to be combined with hot ingredients to avoid excessive consumption alone causing heat dryness.
From the field to the table, the perilla family has demonstrated the essence of Eastern culinary wisdom. Modern nutrition has confirmed that consuming 150g of perilla products weekly can reduce the risk of cardiovascular diseases by 18%. It is recommended to adjust the dietary methods according to individual physical differences to allow this millennium-old fragrant herb to continue protecting the health of modern people.