Pesto can be a healthy addition to your meals for several reasons:
1. It has nutrient-rich ingredients
Pesto typically includes fresh basil, which is rich in vitamins A and K, and minerals such as iron and calcium. Also, garlic contains allicin, a compound with potential health benefits.
2. Good fats
The primary fat source in pesto comes from extra virgin olive oil and pine nuts. These fats are heart-healthy monounsaturated fats that can contribute to overall well-being, the expert tells Health Shots.
3. Antioxidants
Basil, garlic and olive oil all contain antioxidants that can help to protect your cells from damage caused by free radicals.
4. Reduced sodium
When you make pesto at home, you have control over the amount of salt you add, which can be beneficial for those looking to reduce their sodium intake.
5. No artificial additives
Homemade pesto allows you to use fresh and natural ingredients without the additives and preservatives that are often found in store-bought sauces.
6. Plant-based protein
Pesto can contribute to your protein intake, especially if made with ingredients like pine nuts or Parmesan cheese.
7. Essential oils in basil
Basil, a primary ingredient in pesto, contains essential oils like eugenol, which is known to have anti-inflammatory and anti-bacterial properties.
While pesto can be a nutritious choice, moderation is the key. The calorie content of pesto can be relatively high due to the inclusion of olive oil and nuts, so it’s important to be mindful of portion sizes.
Tasty and healthy pesto recipes
Learn how to make pesto with these quick and basic recipes. Some of these can also help you to make pesto without pine nuts!
1. Classic basil pesto
Ingredients
• 2 cups of fresh basil leaves
• 1/2 cup of pine nuts (toasted)
• 2 cloves of garlic
• 1/2 cup of grated Parmesan cheese
• 1/2 cup of extra virgin olive oil
• Salt and pepper to taste
Method
Combine basil, pine nuts, garlic, and Parmesan cheese in a food processor. With the processor running, slowly pour in the olive oil until smooth then season with salt and pepper.
2. Spinach and walnut pesto
Ingredients
• 2 cups of fresh spinach
• 1/2 cup of walnuts (toasted)
• 2 cloves of garlic
• 1/2 cup of grated Pecorino Romano cheese
• 1/2 cup of extra virgin olive oil
• Salt and pepper to taste
Method
Blend spinach, walnuts, garlic and Pecorino in a food processor, and drizzle olive oil while blending. Finally, season it with salt and pepper.
3. Sun-dried tomato pesto
Ingredients
• 1 cup of sun-dried tomatoes (rehydrated in hot water)
• 1/2 cup of almonds (toasted)
• 2 cloves of garlic
• 1/2 cup of grated Parmesan cheese
• 1/2 cup of extra virgin olive oil
• Salt and pepper to taste
Method
Blend sun-dried tomatoes, almonds, garlic and Parmesan. Put some olive oil to it then season it with salt and pepper.
4. Avocado and basil pesto
Ingredients
• 1 ripe avocado
• 2 cups of fresh basil leaves
• ½ cup of pine nuts (toasted)
• 2 cloves of garlic
• 1/2 cup of Parmesan cheese
• ½ cup of extra virgin olive oil
• Salt and pepper, according to taste
• Lemon juice
Method
Combine ripe avocado, pine nuts, fresh basil leaves, garlic, Parmesan cheese and a splash of lemon juice and blend for a delicious pesto.
5. Cilantro and cashew pesto
Ingredients
• 2 cups of fresh cilantro
• 1/2 cup of cashews (toasted)
• 2 cloves of garlic
• 1/2 cup of grated Monterey Jack cheese
• 1/2 cup of extra virgin olive oil
• Salt and pepper to taste
Method
Combine cilantro, cashews, garlic and Monterey Jack and blend them, drizzle some olive oil and season with salt and pepper.
6. Kale and pumpkin seed pesto
Ingredients
• 2 cups of kale
• 1/2 cup of pumpkin seeds (toasted)
• 2 cloves of garlic
• 1/2 cup of grated Pecorino Romano cheese
• 1/2 cup of extra virgin olive oil
• Salt and pepper to taste
Method
Blend kale, pumpkin seeds, garlic and Pecorino then add olive oil while blending and season it with salt and pepper.
7. Roasted red pepper pesto
Ingredients
• 1 cup of roasted red peppers
• 1/2 cup of almonds (toasted)
• 2 cloves of garlic
• 1/2 cup of grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
Method
Blend roasted red peppers, almonds, garlic and Parmesan, put olive oil and season with salt and pepper.
Pesto can be stored in an airtight container in the refrigerator, but have it within four to seven days.
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