Traditionally pesto is made with pine nuts, but they are quite expensive and allergenic to some. I like the flavour, nutrient density and price tag of raw sunflower seeds. I like that people with nut allergies can enjoy this pesto.
I always use parsley in my pesto, a handful of spinach, kale or arugula to help “bring the vibrant green.” This pesto tastes great for chips n’ dips, dolloped on just about every cooked vegetable, grain or protein. It is a staple in my fridge and a great way to use up those no so great-looking leftover herbs.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
Dairy-free Recipes have no animal milk or milk products no cheese, no yoghurt. Dairy is a common food allergen, dairy can cause inflammation.
Iron is a mineral essential for building red blood cells, carrying oxygen to lungs & tissues, cellular energy metabolism, healthy brain & immune functions.
Foods high in Iron;
Spinach, kale, parsley, nettles, seaweed, algae, leafy greens, potato skin
Red meat, poultry, liver, fish, shellfish - sardines,
Tofu, Black Beans, Chickpeas, Lentils, Beans
Quinoa, Teff, Oats, Buckwheat, Rice, Millet, Barley, Wheat
Seeds pumpkin & squash, pistachios, hemp, flax, almonds, cashews, cacao, dark chocolate,
Dried fruits apricots, raisins, molasses
Recipes are nut-free. Nuts allergies are common and can cause serious inflammation for people with a nut allergy. Nuts include tree nuts and peanuts.
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Herby Pesto with Sunflower Seeds
FOOD PROCESSOR – ADD garlic + sunflower seeds, blitz 10 sec or until mix resembles breadcrumb.
ADD HERBS roughly chopped, ¼ cup olive oil, salt, process 30 sec then scrape down the sides
PROCESS Add a dash more oil to achieve a rough blended texture. Pesto is not a smooth puree unless you like it that way.
TASTE season and adjust, spice it up if you like.
SERVE as a dip with veggie sticks, crackers, chips. STIR through pasta. USE in salad dressings,
STORE in a narrow top mason jar in the fridge = reduce surface are & oxidization = top going brown.
LOW FODMAP use 1 tbsp sunflower seeds; 2 teaspoons sunflower seeds per serving
SEEDS & NUTS substitute or add a combo of sunflower seeds, pumpkin pepita seeds, hemp seeds Nuts traditionally pinenuts or cashews work well.
* HERBS & GREENS; any combo of these would be delicious basil, parsley, cilantro, dill, chives, arugula, sorrel, lovage, bronze fennel, mint, spinach, kale.
Basil – use leaves only
Parsley, cilantro, sorrel, spinach use stems and leaves
Oregano, thyme, marjoram, rosemary – use smaller amounts with other herbs, you will need to finely chop by hand as they are don’t chop well in the food processor, especially rosemary, always chop rosemary by hand
Seasonal foraged greens like dandelion leaves, garlic mustard, wood sorrel, purslane
SPICE it up by adding fresh chilli or dried chilli flakes
CHEESE flavour dairy-free & Vegan = nutritional yeast. OR use grated parmesan cheese,
FREEZES quite well too once defrosted it’s better used stirred through warm grains or pasta or soup than as a fresh dip.