Delicious, versatile and nutritious.
Pesto is popular and highly beneficial. This recipe is dairy free. I made the batch in the photo using fresh basil and pine nuts. These days I only use almond, since a family member has a nut allergy, but can eat almonds.
Nutrient dense eating is when you have more micronutrients (vitamins & minerals) per spoonful, which is one of the things I love about pesto. This is clear when you see the mountain of greens morph into a couple of tiny jars!
Pesto contains fresh herbs which have potent health benefits. Loaded with vitamins and minerals, including: B2 (riboflavin), folate (B9), vitamin C and magnesium.
Olive Oil brings down "bad" cholesterol and reduces inflammation in the body.
It's important to choose olive oil from Australia or Europe which have high standards in the olive oil industry. Look for a harvest date, not just a use by date.
It should always be stored in a dark container.
Try to buy EVOO in small containers, since it starts to oxidize each time it is exposed to the air or light.
Nuts are an important source of fibre, fats and energy, plus vitamins and minerals.
Garlic is antimicrobial, great for helping the immune function and reducing inflammation.
It's handy to grow a few herbs somewhere near the back door.
I've put 4 cups of greens in the recipe notes, but I usually add more as it packs down in the food processor.
RECIPE: (all approximate!)
4 cups of chopped, packed greens. I use a mix, such as spinach & rocket or basil & parsley) and often use nasturtiums which add great flavour.
around 1/2 cup olive oil
1/2 cup almonds or almond meal (or nuts of choice)
3-4 cloves garlic
several grinds of black pepper
1/2 tsp turmeric
a couple of grinds of salt
juice of 1 lemon
1 or 2 small radishes (optional) will give striking flavour - they are great for easing certain seasonal allergies too
Optional: add parmesan cheese.
Blend in the food processor, taste and add more of each ingredient as required.
Place in small containers and freeze.
Uses for Pesto
Stir through root vegetables, or pasta
Use as a base for salad dressing, just add a little vinegar, more lemon juice, honey and more olive oil - shake well.
Spread onto toast or BBQ meats
If you'd like to know more about healthy fats, just click on the link below.
Let me know if you make pesto and what's in your favourite recipe.
Eat Well & Be Well everyone.
Laura x
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