Pesto, the delicious green pasta, goes well with most dishes. Whether it’s a chicken sandwich, grilled vegetables, salmon, salad, shrimp skewers or pasta, pesto can be combined with almost anything. Because it usually contains fresh basil, which is rich in nutrients, it offers many health benefits. The classic pesto is usually made with fresh basil leaves, nuts, garlic and parmesan cheese. But don’t limit yourself and try some of the best pesto recipes!
What is pesto?
Pesto, originating from Italy, is a tasty and aromatic sauce. Many know it as pasta sauce, but it can also be used as a spread, dip or topping for various dishes, says nutritionist Manpreet Kaur Paul.
Pesto can be a healthy addition to your meals for several reasons:
1. It contains nutrient-rich 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 source of fat 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 protect your cells from damage caused by free radicals.
4. Reduced sodium
Making pesto at home gives you control over the amount of salt you add, which can be beneficial for people looking to reduce their sodium intake.
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5. No artificial additives
Homemade pesto allows you to use fresh and natural ingredients without the additives and preservatives often found in store-bought sauces.
6. Vegetable protein
Pesto can contribute to your protein intake, especially if it is made with ingredients such as pine nuts or Parmesan cheese.
7. Essential oils in basil
Basil, a key ingredient in pesto, contains essential oils such as eugenol, which are known to have anti-inflammatory and antibacterial properties.
While pesto can be a nutritious choice, moderation is key. The calorie content of pesto can be relatively high due to the addition of olive oil and nuts, so it is important to consider portion sizes.
Tasty and healthy pesto recipes
Learn how to make pesto with these quick and easy recipes. Some of these can also help you make pesto without pine nuts!
1. Classic basil pesto
Ingredients
• 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
• 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 and season with salt and pepper.
2. Spinach and walnut pesto
Ingredients
• 2 cups fresh spinach
• 1/2 cup walnuts (roasted)
• 2 cloves of garlic
• 1/2 cup grated Pecorino Romano cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
Method
Combine spinach, walnuts, garlic and Pecorino in a food processor and drizzle with olive oil while blending. Finally, season it with salt and pepper.
3. Pesto from sun-dried tomatoes
Ingredients
• 1 cup sun-dried tomatoes (rehydrated in hot water)
• 1/2 cup almonds (roasted)
• 2 cloves of garlic
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
Method
Mix sun-dried tomatoes, almonds, garlic and Parmesan cheese. Add some olive oil and season with salt and pepper.
4. Avocado and basil pesto
Ingredients
• 1 ripe avocado
• 2 cups fresh basil leaves
• ½ cup pine nuts (toasted)
• 2 cloves of garlic
• 1/2 cup Parmesan cheese
• ½ cup extra virgin olive oil
• Salt and pepper, to taste
• Lemon juice
Method
Combine ripe avocado, pine nuts, fresh basil leaves, garlic, Parmesan cheese and a dash of lemon juice and mix into a delicious pesto.
5. Coriander and cashew nut pesto
Ingredients
• 2 cups fresh coriander
• 1/2 cup cashew nuts (roasted)
• 2 cloves of garlic
• 1/2 cup shredded Monterey Jack cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
Method
Combine coriander, cashews, garlic and Monterey Jack and mix, drizzle with some olive oil and season with salt and pepper.
6. Kale and pumpkin seed pesto
Ingredients
• 2 cups kale
• 1/2 cup pumpkin seeds (roasted)
• 2 cloves of garlic
• 1/2 cup grated Pecorino Romano cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
Method
Mix kale, pumpkin seeds, garlic and Pecorino, add olive oil while mixing and season with salt and pepper.
7. Roasted red pepper pesto
Ingredients
• 1 cup roasted red peppers
• 1/2 cup almonds (roasted)
• 2 cloves of garlic
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste
Method
Mix the roasted red pepper, 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 can be eaten within four to seven days.