Pesto can be added to a healthy diet for several reasons.
1. Contains nutritious ingredients
Pesto usually contains fresh basil, which is rich in vitamins A and K and minerals such as iron and calcium. Garlic also contains allicin, a compound with potential health benefits.
2. Good fats
The main fat sources in pesto are extra virgin olive oil and pine nuts. These fats are heart-healthy monounsaturated fats that can contribute to your overall health, experts tell Health Shots.
3. Antioxidants
Basil, garlic, and olive oil all contain antioxidants that help protect cells from free radical damage.
4. Reduce salt intake
Making pesto at home allows you to control the amount of salt you add, which is beneficial for people who want to reduce their sodium intake.
5. No artificial additives
Homemade pesto allows you to use fresh, natural ingredients without the additives and preservatives often found in commercial sauces.
6. Plant protein
Pesto contributes to protein intake, especially when made with ingredients such as pine nuts and Parmesan cheese.
7. Basil essential oil
Basil, the main ingredient in pesto, contains essential oils such as eugenol, which is known for its anti-inflammatory and antibacterial properties.
Pesto is a nutritious option, but it’s important to keep it in moderation. The calorie content of pesto can be relatively high due to the presence of olive oil and nuts, so it’s important to keep an eye on portion sizes.
Delicious and healthy pesto recipes
Learn how to make pesto with these easy, basic recipes. Some of these are also useful for making pesto without pine nuts.
1. Classic Basil Pesto
material
• 2 cups fresh basil leaves
• 1/2 cup pine nuts (toasted)
• 2 cloves of garlic
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• Season with salt and pepper.
method
Combine basil, pine nuts, garlic, and Parmesan cheese in a food processor. With processor running, slowly drizzle in olive oil and season with salt and pepper until smooth.
2. Spinach and walnut pesto
material
• 2 cups fresh spinach
• 1/2 cup walnuts (toasted)
• 2 cloves of garlic
• 1/2 cup grated Pecorino Romano cheese
• 1/2 cup extra virgin olive oil
• Season with salt and pepper.
method
Mix the spinach, walnuts, garlic, and pecorino in a food processor, then gradually add the olive oil. Finally, season with salt and pepper.
3. Sun-dried tomato pesto
material
• 1 cup sun-dried tomatoes (rehydrated in boiling water)
• 1/2 cup almonds (toasted)
• 2 cloves of garlic
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• Season with salt and pepper.
method
Blend sun-dried tomatoes, almonds, garlic, and Parmesan cheese. Add some olive oil and season with salt and pepper.
4. Avocado and basil pesto
material
• 1 ripe avocado
• 2 cups fresh basil leaves
• 1/2 cup pine nuts (toasted)
• 2 cloves of garlic
• 1/2 cup Parmesan cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
• Lemon juice
method
Mix together ripe avocado, pine nuts, fresh basil leaves, garlic, Parmesan cheese, and a little lemon juice to make a delicious pesto.
5. Coriander and cashew pesto
material
• 2 cups fresh cilantro
• 1/2 cup cashews (toasted)
• 2 cloves of garlic
• 1/2 cup grated Monterey Jack cheese
• 1/2 cup extra virgin olive oil
• Season with salt and pepper.
method
Mix together the cilantro, cashews, garlic, and Monterey Jack, drizzle with a little olive oil, and season with salt and pepper.
6. Kale and Pumpkin Seed Pesto
material
• 2 cups kale
• 1/2 cup pumpkin seeds (toasted)
• 2 cloves of garlic
• 1/2 cup grated Pecorino Romano cheese
• 1/2 cup extra virgin olive oil
• Season with salt and pepper.
method
Combine kale, pumpkin seeds, garlic, and pecorino, stir in olive oil, and season with salt and pepper.
7. Roasted Red Pepper Pesto
material
• 1 cup roasted red peppers
• 1/2 cup almonds (toasted)
• 2 cloves of garlic
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• Season with salt and pepper.
method
Mix roasted red peppers, almonds, garlic, and Parmesan cheese, add olive oil, and season with salt and pepper.
Pesto can be stored in an airtight container in the refrigerator, but should be consumed within 4 to 7 days.
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