Perilla leaves and egg dish suitable for a heart-healthy diet
Combining perilla leaves with eggs and vegetables through suitable cooking methods creates a balanced, heart-healthy dish.
Perilla leaves (Perilla frutescens) is a familiar culinary herb in Vietnamese cuisine. In addition to giving dishes a distinctive flavor, perilla also contains alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, along with various phytochemicals such as flavonoids, polyphenols, and rosmarinic acid.
When combining perilla with eggs, mushrooms, and vegetables, while prioritizing cooking methods such as steaming, boiling, or making soup, the dish can become part of a diverse, balanced diet low in saturated fat and sodium.
Perilla – a familiar culinary herb
Perilla has long been commonly used in Vietnamese meals. In traditional medicine, perilla leaves are also known as "to diep" and are used in several folk remedies and dishes.
In terms of nutrition, perilla provides ALA along with plant compounds possessing antioxidant properties that are being researched for various biological activities. However, perilla should not be considered a food capable of treating or preventing cardiovascular disease.
The dietary value of this vegetable lies in serving as an herb, enhancing dish flavor and potentially reducing the need for excessive oil, salt, or heavy seasonings.
Three dishes made from perilla and eggs
Fried eggs with perilla leaves
Perilla fried eggs is a simple, easy-to-prepare dish that can be served for breakfast or during family meals.
Wash the perilla leaves thoroughly, chop finely, and mix with beaten eggs. You can add green onions, pepper, or some finely chopped vegetables to enhance flavor and nutritional value.
Eggs provide high-quality protein along with many nutrients such as choline, vitamin B12, and selenium. In a balanced diet, eggs can be consumed alongside a variety of other foods.
To make the dish better suited to a heart-healthy diet, use a nonstick pan and a moderate amount of oil. Choose vegetable oils containing unsaturated fats over animal fats.
In addition, avoid adding too much salt or fish sauce. Perilla, scallions, black pepper, and herbs can enhance the flavor of dishes without making them overly salty.
Steamed eggs with perilla leaves and mushrooms
If you want to reduce oil intake, steamed eggs with perilla and mushrooms are a suitable choice.
Eggs are beaten well with a moderate amount of water, then finely chopped mushrooms and perilla leaves are added. The mixture is steamed until the eggs are softly set.
Mushrooms and vegetables add variety to meals while supplying fiber and plant compounds. Steaming also reduces the need for oil compared to frying.
The dish can be served with green vegetables and steamed rice or whole grains. Limit pairing it with greasy foods, processed meats, or high-sodium foods.
Egg soup with perilla leaves
Perilla egg soup is an easy-to-prepare dish that requires little oil and is suitable for family meals.
You can boil water with scallions or ginger, then slowly pour the beaten eggs into the pot while gently stirring. Once the eggs are just cooked, add finely chopped perilla leaves and turn off the heat to preserve their characteristic aroma.
You can also add mushrooms, tofu, or various vegetables to enhance meal variety.
An important point to note is the intake of salt and sodium-rich seasonings. According to the World Health Organization (WHO), adults should consume less than 5 g of salt per day, equivalent to under 2,000 mg of sodium.
Therefore, seasonings should be used in moderation, and the addition of extra dipping sauces during meals should be limited.
How to consume perilla and eggs to fit a heart-healthy diet?
No single dish determines cardiovascular health. What matters more is your overall diet and lifestyle over the long term.
When eating eggs and perilla, it is best to combine them with plenty of green vegetables, mushrooms, beans, whole grains, fish, and other appropriate protein sources. At the same time, limit fatty meats, organ meats, processed meats, fried foods, and high-sodium foods.
WHO recommends that a healthy diet should be diverse, prioritizing vegetables, fruits, legumes, and whole grains; while limiting saturated fats, prioritizing unsaturated fats, and controlling salt intake.
Therefore, perilla can be used as an aromatic culinary herb in daily meals. When paired with eggs, mushrooms, and vegetables using low-oil, low-salt cooking methods, the dish will be more suitable for a balanced, diverse, and heart-healthy diet.