Spinach + Basil Pesto = mineral-rich, digestive, uplifting, immune-support, anti-inflammatory and soothing to our nervous system.
I always use parsley in my pesto, a handful of spinach, kale, or arugula to help “bring the nutrient-density + vibrant green”
– you know parsley is a superfood, right??
Traditionally, pesto is made using pinenuts, but pine nuts are expensive and allergenic, so I often swap them for other nuts or seeds.
Herbal Medicinal Recipes have healing food ingredients with medicinal properties. Culinary & medical plants have properties that benefit our health.
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.
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
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
✓ adds to shopping list
Spinach & Basil Pesto
FOOD PROCESSOR – ADD garlic + nuts | seeds, blitz 10 sec or until the mix resembles breadcrumb.
ADD Spinach + Herbs + ¼ cup olive oil – process 30 sec – scrape down the sides
PROCESS AGAIN – add a dash more oil to achieve a rough blended texture.
Pesto is not a smooth puree unless you like it that way.
STIR in parmesan or nutritional yeast. TASTE season and adjust.
SERVE with Pasta & Green Beans or as a dip or spread, use in salad dressings, atop soups & stews.
STORE in a narrow top jar in the fridge = reduce surface area oxidization = top going brown.
*SEEDS & NUTS USE a combo of sunflower seeds, pumpkin pepita seeds, hemp seeds. Nuts traditionally are pinenuts; cashews or walnuts work well too.
SWAP SPINACH for swiss chard, kale, turnip greens, Asian greens – flavour & colour will vary.
DAIRY-FREE SWAP parmesan for nutritional yeast.
SPICE it up by adding a pinch of dried chilli flakes if you like.
LOW FODMAP use 1 tbsp sunflower seeds; 2 teaspoons sunflower seeds per serving