"Basil has numerous antibacterial properties," says Shayna Komar, a licensed and registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. "In two tablespoons, you get 30 percent of your [daily] vitamin K needs."

Health benefits of vitamin K

Vitamin K helps:

• Blood clot properly after a cut or injury
• The body use calcium effectively to build stronger bones

Basil pesto recipe

One delicious way to get your daily dose of vitamin K is with Chef Nancy Waldeck's pesto with tossed Caprese salad (mozzarella pearls, grape tomatoes and arugula).

Ingredients:

• 1 garlic clove
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 cup packed basil
• 1 cup packed parsley
• ½ cup chopped toasted walnuts, almonds or pecans
• 1 cup extra virgin olive oil
• Sea salt and freshly-cracked black pepper

Place the garlic, tahini and lemon juice in the food processor bowl and whiz until pureed. Add the walnuts and herbs, and pulse to blend. With the machine running, pour the olive oil in a steady stream into the bowl. Process until smooth. Season to taste with salt and pepper.

For additional healthy recipe ideas, click here.

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