GLUTEN FREE · VEGAN OPTION · PALEO OPTION · AIP OPTION
If you’re looking for pure freshness in a jar, nothing beats homemade pesto sauce. Everything about it screams “green”: the smell, the colour - it even tastes green! And it’s one of the simplest things you can make, all you need is a blender.
While pesto may more traditionally be associated with summer months and warmer weather, its ingredients actually make it wonderful for supporting the immune system, and what better time for that than now, what with it being flu season in the middle of a pandemic!
Not just for pasta, pesto is a great way to liven up winter veggies, salads and meat dishes. A little goes a long way as this sauce really packs a flavourful punch so one jar will last you a while and is a great little something extra to have on hand. Just store in an airtight container in your fridge and you only need to pop the lid for a burst of flavour in your food.
INGREDIENTS
Basil
A member of the mint family, basil is rich in nutrients including Vitamin A, Vitamin K, potassium and magnesium.
It has strong anti-inflammatory properties, and one component of its natural volatile oils (called eugenol) actually inhibits the very same enzyme in the body as many non-steriodal anti-inflammatory medications (NSAIDs), such as aspirin and ibuprofen.
Basil also has anti-bacterial properties, and its flavonoids have an antioxidant action in the body, offering protection at the cellular level, thus guarding against damage from free radicals.
Pine nuts
As their name suggests, pine nuts come from pine trees, and are in fact seeds, not nuts. Chewy yet somehow buttery in texture and taste, they are an excellent source of manganese and phosphorus, and a very good source of zinc, magnesium and Vitamin E. They are also rich in healthy monounsaturated fats such as oleic acid. By providing a good balance of protein, fats, and fibre, pine nuts are also good for keeping blood sugar levels stable.
The combination of fibre and antioxidants in pine nuts makes them a gut-healthy choice too. Indeed, there has even been a study to suggest that there is a positive relationship between the consumption of certain nuts - including pine nuts - and reduced rates of colon cancer.
If you have the time, gently toasting the nuts in the oven before making the pesto will enhance the flavour even further.
Garlic
Aside from being an immune-boosting superstar, at the end of the day, what is pesto without garlic?! I have used 2 cloves here, but if you like things super garlicky, then add another.
Olive oil (EVOO)
A Mediterranean Diet staple, cold-pressed Extra Virgin Olive Oil is the mother of all olive oils, and definitely what you should be opting for when eating for health. Rich in healthy monounsaturated fats, it is well-established as a superfood and a key component to a healthy diet.
Olive oil also contains oleic acid, which has anti-inflammatory properties and may even have positive effects on certain genes that have been linked to cancer.
You really do want to go with EVOO, rather than a cheaper, more refined variety of olive oil, as it retains the olives’ antioxidants and bioactive compounds. Cold-pressed is important too, as it means the good stuff won’t have been destroyed by heat. Make sure to check product labels before you buy, to ensure what you’re getting really is pure extra virgin olive oil, as many that make the EVOO claim are actually diluted with other refined oils, so it’s always a good idea to check the ingredients.
Parmesan
Salt and pepper
CHANGES & SUBSTITUTIONS
Make it vegan and Paleo?
You can easily make pesto to suit both vegan and Paleo diets, by leaving out the parmesan and instead adding 3/4 Tbsp nutritional yeast flakes and 2 Tbsp lemon juice.
Make it AIP-compliant?
Make the above vegan/Paleo adjustment, leave out the pine nuts, and add in another cup of basil, or even spinach, to make up the bulk of the sauce.
Mix it up!
For an extra nutritional boost, you can swap out half the portion of basil leaves for spinach. You could also try changing the traditional pine nuts and using walnuts or pumpkin seeds instead.
SERVING SUGGESTION
There is no end to pesto’s versatility, but here are just some of the ways you can enjoy it:
Stirred through pasta
Added to roasted vegetables
As an accompaniment to Turmeric Chicken
On a salad
On homemade pizza
Drizzled over an omelette or scrambled eggs
