Pesto is bomb. Not everyone fully knows how to utilize pesto so they often forget that it exists. Also when people think of pesto they associate it with the overly processed, sugar packed, salt stacked, 2 oz green goop that you buy at the store for $22. Well folks here is the scoop, you have been missing out big time. YOU CAN MAKE PESTO AT HOME! It is super easy, 1,000 times healthier, really inexpensive, and can be used in so many ways.

Pesto has some key elements in it that not only make it delicious but nutritious!

First, pesto contains pepitas, also called pumpkin seeds. Pepitas can help improve insulin regulation and decrease oxidative stress. They are a great source of easily digestible protein that can help balance out sugar levels in the body. This tiny seed is one of the best snacks to have on had if you are trying to lose weight or struggling with pre-metabolic syndrome symptoms.

Second, pesto contains basil which is stacked with antioxidant vitamins, phenolics, and fiber. An added bonus is that you can grow it yourself! My aunt has a basil plant the size of a small child in her growing in her backyard. Because she has access to so much fresh basil she has found ways to utilize and incorporate fresh herbs into more of her meals that she makes at home. Boom. Healthy, easy, and inexpensive.

Third, key element is nutritional yeast. Which if you know me personally, you know that I have a lowkey obsession with nutritional yeast, its the best. Nutritional yeast is a simple way to sneak vitamins, potassium, calcium, and protein into your meals. It can be a great substitute for dairy products and in comparison, is like a tenth of the calories. I LOVE NUTRITIONAL YEAST!

Obviously pesto has a lot of benefits other than just the three I outlined. My recipe contains Kale which is straight fire, check out my post “Kale Yes” to learn more about it. Once the hard work is put into making your pestyoooo how do you even go about using it?

Dip with pretzels
Use as a pasta sauce
Make it thinner and use it as a salad dressing
Put on top of grilled tomato slices
Have on a baked sweet potato
Use on sandwiches
Marinating chicken
Eat with a cooked spaghetti squash

There are so many ways to make pesto. The regular, non-vegan version is filled with parmesan cheese and can be really heavy to eat. It wasn’t until I went vegan that I started experimenting with foods that I liked and creating new versions of them. This pesto recipe is vegan and totally customizable. Sometimes I want a sweeter pesto so I add more lemon. Other times I want a slap in the face of garlic so I add more. Don’t follow my recipe as gospel. Use it as a tool to invent a pesto that you like and that you will actually use!

Ingredients

2 cups fresh basil
1 cup kale
3 Tbsp pepitas or walnuts
3 large cloves of garlic
2 Tbsp lemon juice
3 Tbsp nutritional yeast
3 Tbsp olive oil
3-6 Tbsp water (Add more, until desired consistency)

Instructions

Add basil, kale, pepitas, garlic, lemon juice, and nutritional yeast to a food processor or a small blender until it is the consistency of a loose paste.
Then add olive oil a little at a time and scrape down the sides as needed. (If you are not eating oils then just use extra water).
Next add water 1 Tbsp at a time until the desired consistency is reached.
Taste and adjust flavor as needed. If you add more nutritional yeast your pesto will have a cheesy flavor, more nuts it will have a thicker consistency, lemon juice will add a sweetness because of the acidity, and adding more garlic will give it a punch of garlic taste (duh).

References:

Medical News Today. (2019). Pumpkin seeds: Benefits, nutrition, and dietary tips. [online] Available at: https://www.medicalnewstoday.com/articles/303864.php [Accessed 23 Nov. 2019].

Purple Carrot. (2019). 5 Health Benefits of Basil You Never Knew. [online] Available at: https://www.purplecarrot.com/blog/5-health-benefits-basil-never-knew/ [Accessed 23 Nov. 2019].

Pestyo