In Italy, where young women often wear sprigs in their hair to attract potential suitors, basil has always symbolized love. In the world of food, it’s hard not to fall in love with basil?fs taste. And in Diabetic Cooking, we love the way basil seasons food without adding salt.

Studies indicate that culinary herbs may protect us from various chronic diseases. Basil is low in calories and fat and a source of vitamins, minerals, and healthful plant phytochemicals.

High-sodium diets can lead to high blood pressure, a major risk factor for heart disease and stroke. The American Dietetic Association recommends limiting daily sodium intake to 1,500 milligrams, not to exceed 2,300. So instead of reaching for the salt shaker, flavor foods with basil and other fresh herbs.

Look for fresh basil in your grocery store’s produce department and at local farmers’ markets. Or buy a basil plant for your windowsill; you can snip off leaves for cooking as you need them. For maximum flavor, add leaves near the end of cooking. You can substitute 1 teaspoon of dried basil for 1 tablespoon of fresh in a pinch.

So now you have a bushy basil plant in your kitchen window. What to do with those luscious green leaves? You can layer tomato slices and whole basil leaves with slivers of fresh mozzarella and then drizzle with extra-virgin olive oil, stir sliced basil leaves into pasta dishes and soups just before serving for a flavor infusion, or mix them into salads and top pizzas with it.

Begin your love affair with basil tonight!