Lemon balm, scientifically known as Melissa officinalis, is a perennial herb belonging to the mint family, Lamiaceae. The plant is easily recognized by its bright green, slightly wrinkled leaves that release a distinctive, bright citrus scent when brushed or crushed. Historically, this herb has been cultivated in gardens for centuries and valued for its versatility in both the kitchen and traditional folk medicine.
Flavoring Food and Drink
The leaves of lemon balm offer a mellow lemon flavor without the acidity of the fruit itself, making it an excellent culinary ingredient. Fresh leaves can be steeped to create an herbal tea, which is soothing and refreshing whether served hot or as a cold infusion. For a simple sweetener, a handful of fresh leaves can be infused into a simple syrup, which can then be used to flavor homemade lemonades or craft refreshing cocktails.
Chopped fresh leaves are a pleasant addition to fruit salads or sprinkled over desserts like sorbet, adding a subtle citrus note. The herb is also effective when infused into white wine vinegar or olive oil, creating a fragrant base for light dressings and vinaigrettes. Incorporating lemon balm into marinades for chicken or fish brings a light, complementary freshness to savory meals.
Harnessing Calming and Cognitive Benefits
Many people turn to lemon balm for its traditional use as a mild sedative and anxiolytic agent. The herb contains several beneficial compounds, primarily rosmarinic acid, which is believed to be responsible for many of its therapeutic effects. This compound works by inhibiting the enzyme GABA transaminase, which in turn helps increase the amount of GABA, an inhibitory neurotransmitter, available in the brain.
Lemon balm has been studied for its potential to improve sleep quality and ease restlessness, often being used to manage mild insomnia. Research also suggests that the herb may offer modest cognitive benefits, specifically in areas like focus and alertness, particularly during stressful tasks. The ability of the plant to modulate mood and reduce anxiety makes it a popular choice for those looking for a natural way to support mental well-being.
While generally considered safe for use, the herb can cause mild drowsiness in some individuals, particularly at higher doses. It is always wise to consult with a healthcare provider before beginning any new herbal regimen, especially if you are pregnant, nursing, or have a pre-existing thyroid condition. Lemon balm may interfere with thyroid hormone medication, so caution is warranted in these specific cases.
Practical Methods for Preservation
To preserve lemon balm for long-term use in teas or extracts, drying is the most common and effective method. You can dry the leaves by tying small bunches of stems together and hanging them upside down in a dark, airy location, or by spreading the leaves on a mesh rack. It is important to ensure the leaves are completely dry and crisp before storing them whole in an airtight container away from direct sunlight.
For a concentrated preparation, a tincture can be made by steeping fresh or dried leaves in a high-proof alcohol, such as vodka. The bruised or chopped herb is added to a jar and covered completely with the alcohol, then allowed to infuse in a cool, dark place for four to eight weeks. Once strained and stored in dark glass bottles, the resulting liquid is a potent extract that can last for a year or more.
Another simple preservation method suitable for drinks is freezing the fresh leaves. Simply place a few leaves into the compartments of an ice cube tray, fill with water, and freeze. These herb-infused ice cubes can be used later to flavor iced teas, pitchers of water, or summer cocktails, adding both a refreshing chill and a hint of citrus. You can also infuse fresh leaves into butter or oil to create a flavored spread or cooking base, just ensure the leaves are slightly wilted before infusing into oil to reduce the risk of mold.