Healthy Pesto: Nutrient Packed Power Pesto
What makes this Healthy Pesto…well, healthy?
When you are looking for a healthy option, you usually want the meal to have at least one of the follow nutrients: antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. This healthy pesto recipe contains ALL of these!
Here is the nutrient breakdown for this powerful pesto.
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Dark Leafy Greens
You will notice one of the ingredients is dark leafy greens. It doesn’t matter which kind; in fact, I recommend using a variety of greens. Dark leafy greens contain Herculean antioxidants. These anti-inflammatory antioxidants have been shown to reduce the risk of chronic diseases, cancer, Alzheimer’s, and dementia; promote brain function; support the immune system, and even help with mood and mood disorders. Dark leafy greens area also great sources of crucial vitamins, minerals and fiber.
In the picture and video in this post, I used a combination of kale and spinach.
Nuts
Again, I didn’t specify which nuts because a variety of nuts is beneficial to our bodies. Nuts contain healthy fats, polyphenol antioxidants, and fiber. For this recipe, I used walnuts. Walnuts are a good source of ALA Omega-3s as well.
Nutritional Yeast
Nutritional Yeast not only adds a nice cheesy flavor to this recipe, but also contributes many beneficial nutrients. It contains antioxidants and vitamin B12 and is a complete protein. Nutritional yeast is a good source of Beta Glucan fiber as well. Both, protein and fiber are super filling. Beta glucan may offer protection against heart disease and some forms of cancer, and according to research, may even help reduce symptoms of seasonal allergies.
Seeds (Flaxseed, Chia Seed, Hemp Seed)
These three seeds are packed with nutrients like fiber, ALA Omega-3, antioxidants, protein, and many vitamins and minerals. So, we have, yet again, another great source of protein and fiber! Did you notice this recipe has four great sources of fiber! Talk about one filling Pesto sauce! I quickly feel full and satisfied whenever I eat this Healthy Pesto!
Garlic
Garlic is a great good source of vitamin C, Vitamin B6, Manganese, and Selenium. This flavorful herb is also a prebiotic. A prebiotic promotes a healthy gut by feeding the good bacteria in your GI tract. Garlic also promotes a healthy immune system and may even have anti-viral properties.
Extra Virgin Olive Oil
EVOO is an excellent source of a healthy monounsaturated fats called oleic acid as well as antioxidants. EVOO also contains another healthy nutrient we talked about earlier, Omega-3s.
Healthy Pesto: Nutrient Packed Power Pesto
Prep Time: 10 minutes
Cook Time: 2 minutes
Total Time: 12 minutes
Servings: 4-5
Ingredients:
- 2 cups of Dark Leafy Greens, washed (Ex. Spinach, Kale, Arugula, Mustard Greens, Collard Greens, Turnip Greens)
- 1/3 cup of Basil
- 1/3 cup of nuts (Ex. Walnuts, Almonds, Pistachios, Cashews, Pine)
- ¼ cup of seeds (Ex. Flaxseed, Chia Seed, Hemp Seed)
- ½ cup of grated Parmesan
- ¼ cup of Nutritional Yeast
- 2 cloves of fresh garlic
- ½ cup of olive oil
- 1 tsp of lemon juice
- ¼ tsp of salt
- ¼ tsp of black pepper
Instructions:
- Combine all of the ingredients in a food processor.
- Blend the ingredients until the consistency is creamy. If the sauce is not “liquid” enough, you can add more extra virgin olive oil.
- Eat the pesto warm. Heat the sauce on medium heat for about 2 minute or until it is warm, either in the microwave (in a microwave safe bowl) or in a pan on the stovetop. Be sure to stir continuously if you are heating the pesto on the stovetop.
- Use this healthy pesto recipe on top of pasta, pizza, chicken, or salmon. You can even eat it as a dip with chips or crackers or add it to a grilled cheese sandwich.
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Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition.
Ngo is one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
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