Rubbed Shiso
Perilla frutescensClinical Encyclopedia
Rubbed shiso, derived from the perilla plant, is a fragrant herb commonly used in Japanese cuisine. 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
Rubbed shiso can be used fresh in salads, as a garnish, or infused in oils and dressings to enhance flavor.
Smart Selection & Storage
Choose fresh, vibrant green leaves without any browning or wilting.
Store in a sealed container 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 sushi and sashimi dishes for their flavor and aroma."
Myths vs Realities
Healthy Recipes
Rubbed Shiso Quinoa Salad
This vibrant quinoa salad combines the unique flavor of rubbed shiso with fresh vegetables and a zesty dressing for a nutritious meal.
- 1 cup cooked quinoa
- 1/4 cup rubbed shiso
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
- 2. Add the rubbed shiso, olive oil, lemon juice, salt, and pepper, and toss gently to combine.
- 3. Serve chilled or at room temperature.
Shiso-Infused Grilled Chicken
Marinate chicken breasts in a shiso-infused marinade for a flavorful and healthy grilled dish that's perfect for summer.
- 2 chicken breasts
- 1/4 cup rubbed shiso
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon sesame oil
- 1 teaspoon garlic powder
- 1. In a bowl, mix the rubbed shiso, soy sauce, honey, sesame oil, and garlic powder to create the marinade.
- 2. Marinate the chicken breasts in the mixture for at least 30 minutes.
- 3. Grill the chicken over medium heat for 6-7 minutes on each side or until fully cooked.
Shiso and Avocado Toast
A nutritious twist on classic avocado toast, topped with rubbed shiso for an aromatic flavor boost.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/4 cup rubbed shiso
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast and sprinkle with rubbed shiso before serving.
Shiso Pesto Zoodles
A fresh and healthy take on pasta, these zoodles are tossed in a vibrant shiso pesto for a low-carb meal.
- 2 medium zucchinis, spiralized
- 1/2 cup rubbed shiso
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1/4 cup Parmesan cheese
- 1 garlic clove
- Salt to taste
- 1. In a food processor, blend the rubbed shiso, walnuts, olive oil, Parmesan cheese, garlic, and salt until smooth.
- 2. Toss the spiralized zucchini with the shiso pesto until well coated.
- 3. Serve immediately, garnished with extra Parmesan if desired.
Shiso and Citrus Smoothie
This refreshing smoothie combines the unique taste of rubbed shiso with citrus fruits for a revitalizing drink.
- 1 cup spinach
- 1/2 cup orange juice
- 1/2 banana
- 1/4 cup rubbed shiso
- 1 tablespoon honey
- 1/2 cup ice
- 1. In a blender, combine the spinach, orange juice, banana, rubbed shiso, honey, and ice.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Shiso and Tofu Stir-Fry
This quick stir-fry features tofu and vegetables, enhanced by the aromatic flavor of rubbed shiso, making it a nutritious dinner option.
- 1 block firm tofu, cubed
- 1 cup mixed bell peppers, sliced
- 1/2 cup broccoli florets
- 1/4 cup rubbed shiso
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a skillet over medium heat and add the cubed tofu, cooking until golden brown.
- 2. Add the bell peppers and broccoli, and stir-fry for 5-7 minutes.
- 3. Stir in the rubbed shiso and soy sauce, cooking for an additional 2 minutes before serving.
Shiso and Berry Salad
A refreshing salad featuring mixed greens, berries, and rubbed shiso, drizzled with a light vinaigrette for a healthy treat.
- 4 cups mixed greens
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup rubbed shiso
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the mixed greens, berries, and rubbed shiso.
- 2. In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the vinaigrette over the salad and toss gently before serving.
Shiso and Coconut Chia Pudding
This creamy chia pudding is infused with rubbed shiso and coconut milk, creating a unique and nutritious breakfast or snack.
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1/4 cup rubbed shiso
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1. In a bowl, mix the chia seeds, coconut milk, rubbed shiso, maple syrup, and vanilla extract.
- 2. Stir well and refrigerate for at least 4 hours or overnight to thicken.
- 3. Serve chilled, garnished with fresh fruit if desired.
Shiso and Egg Breakfast Bowl
Start your day with a nutrient-packed breakfast bowl featuring eggs, brown rice, and rubbed shiso for a flavorful kick.
- 2 eggs
- 1 cup cooked brown rice
- 1/4 cup rubbed shiso
- 1/2 avocado, sliced
- Salt and pepper to taste
- 1. Cook the eggs to your liking (poached, scrambled, or fried).
- 2. In a bowl, layer the cooked brown rice, topped with the eggs, sliced avocado, and rubbed shiso.
- 3. Season with salt and pepper before serving.
Shiso Infused Vegetable Soup
A light and healthy vegetable soup enriched with the aromatic flavor of rubbed shiso, perfect for a comforting meal.
- 4 cups vegetable broth
- 1 cup carrots, diced
- 1 cup bell peppers, diced
- 1 cup zucchini, diced
- 1/4 cup rubbed shiso
- Salt and pepper to taste
- 1. In a large pot, bring the vegetable broth to a boil.
- 2. Add the carrots, bell peppers, and zucchini, and simmer for 10-15 minutes until tender.
- 3. Stir in the rubbed shiso, season with salt and pepper, and serve hot.
Frequently Asked Questions (FAQ)
What is rubbed shiso?
Rubbed shiso is a herb from the perilla plant, commonly used in Japanese cuisine for its aromatic leaves.
How do you use rubbed shiso?
It can be used fresh in salads, as a garnish, or infused in oils and dressings.
What are the health benefits of rubbed shiso?
It is rich in antioxidants and essential vitamins, supporting immune function and reducing inflammation.
Can rubbed shiso be consumed raw?
Yes, it is often consumed raw in salads and sushi.
Is rubbed shiso safe for everyone?
Generally, it is safe for most people, but those with allergies to mint family plants should exercise caution.
How should rubbed shiso be stored?
Store fresh leaves in a cool, dry place or refrigerate in a sealed container.
Can rubbed shiso be dried?
Yes, it can be dried and used as a seasoning.
What is the flavor profile of rubbed shiso?
It has a unique flavor that is often described as a mix of mint and basil.